hello my friends and welcome to yoga

with Adriene I am Adriene and today we

have a sequence for the digestive tract

it's a quick and yummy sequence to get

the digestion happy and healthy so let's

hop on the max and get moving okay so

we're going to begin in a nice

comfortable cross-legged position legs

are crossed we'll roll the spine here to

begin just kind of checking in with the

breath maybe tagging a little bit of

weight in the elbows and the shoulders

down as we find that lift and that

length in the heart and up through the

crown of the head so finding a little

opposition here before we begin we'll

take the palms to the knees and moving

with the breath I'm going to keep my sit

bones rooted to the earth and on an

inhale I'm going to move in a circle

coming forward bringing the heart

forward and on an exhale chin to chest

navel towards the spine I'll come around

and back inhaling coming forward moving

in a circle and exhale around and back

follow your breath again keep the sit

bones rooted down strong so we can

really begin to target the belly here

excuse me the abdominal wall getting

over a little bit of the winter it care

which we're going to have secrets on

that coming up soon I'm moving with the

breath inhaling as I come forward I'm

using the palms on the knees to kind of

get the most out of the movement here go

ahead and reverse your circle inhaling

as we come forward heart literally in my

case coming forward on the inhale and

then chin to chest as we exhale back a

couple more here you can close your eyes

and begin to excuse me work with the

shoulders and elbows here just kind of

warming up the body you might imagine

one of those old-fashioned coffee

grinders here really using the navel to

carve a circle round and round warming

up the body and moving with the breath

okay awesome come back up to that

sukhasana here head over heart heart

over pelvis take a deep breath in

through the nose and exhale out through

the mouth

awesome take the right palm bring it to

the left knee left fingertips swim all

the way around and behind so I'm not

just leaning back into my twist but I'm

keeping this length length length as a

Texas thing there that length keeping

that length in the spine keeping that

length up through the crown of the head

and bringing the left fingertips behind

the tail so I'll just turn to this just

for one second so you can see this so

again rather than leaning back here

which is going to be the kind of easy

thing the tendency see if you can keep

the spine stack so it might mean that

you don't go all the way back into big

fancy fancy twists but again focusing on

the experience here as we breathe low

into the belly each exhale might be an

opportunity to go a little bit deeper

into your twist

but just play around here and know that

this takes time and of course moving

with the breath take a deep breath in

lift up through the heart on your exhale

gently melt it back through Center and

we'll take it to the other side this

time left palm to the right knee right

fingertips behind inhale roll it up nice

and tall not leaning back into that

lower back but lengthening tailbone down

and lifting the heart up shoulders maybe

loop forward up and back

and I check it out on the other side and

moving with the breath

as you inhale breathe into that lower

belly deep breath in lift and lengthen

and exhale we'll melt it gently back to

Center

awesome okay let's take the palms and

dive forward onto all fours here we go

coming on to all fours here wrists

underneath the shoulders knees directly

underneath the hip points take a second

here to press up and out of the palms

just find a little integrity here maybe

work it out in the neck for a couple of

breaths and then cat-cow moving with a

nice awareness here today in cat cow

from the navel so again not just sinking

into the bones but maybe seeing if we

can take this cat cow today from the

navel or the space between the navel and

the spine

inhaling heart comes forward tail goes

up towards the sky I'm pressing up and

out of my palms here again collapsing

into the bones and then from my navel or

from the space between the navel and the

spine move back chin to chest

able draws up tailbone curls under

exhale here so I'm doing cat cow but I'm

bringing a little more awareness to the

belly inhale looping the shoulders along

belly here opening the heart forward and

on exhale curling the tailbone under

navel draws up really bringing navel up

towards the spine as the crown of the

head releases let's do one more cycle

inhale heart comes forward long

beautiful neck and exhale releasing

opposite direction press into the tops

of the feet press into the palms here to

get the most out of your asana infusing

each movement with the breath okay

awesome curl the toes under I'm going to

walk the fingertips forward just a

little bit and from my navel lift it up

to a downward facing dog

peddle the feet here move with your

breath it'll drop the left heel slide

the right leg all the way up

think fancy here just a nice conscious

easy transition as I step my right foot

all the way up into my runners lunge

take a second here to find integrity

walk maybe that right foot out so you're

not on a tightrope breathe finding a

little self-expression a little movement

here and now we're going to ring it out

twist it out y'all so with left

fingertips in line with the arch of the

right foot or you might plant the palm

firmly or if you have a little block or

a book you can bring the earth up to you

by pressing into that this away the most

important thing is wanting to find this

length in the spine so if runners lunge

is still kind of a new pose for you you

might lower that back knee here so that

when we move into our twist you can find

that length in the spine so with the

knee lowered I'll go ahead and go into

my first twist here I'm reaching my

right fingertips up I'm keeping my front

big toe rooted down the ball joint of

that front big toe rooted down as I open

up into my twist shoulder blades glide

down the back notice how I'm not

collapsing in the neck here but I'm

keeping it nice and long great if you're

feeling adventurous want to go step

further we'll lift that back knee and

breathe here in the twist really spiking

back through that left heel keeping that

lift in the heart

nice long smooth deep breaths here

notice I'm wiggling my right fingertips

is finding a little movement to stay

present and on an exhale I'll slowly

float it back to my runners lunge

alright take a deep breath in here and

then on an exhale I'll plant the palms

step back to plank or half plank and

Yogi's choice here you can take a rest

in Child's Pose or shifting your weight

forward practice your vinyasa inhaling

lifting up to Cobra or upward facing dog

again Yogi's choice here you can just

take a breath in extended Child's Pose

and together we'll meet back downward

facing dog

pedal it out here for one breath cycle

and now we're going to step the left

foot up find your runners lunge on the

opposite side

so this seems like kind of a simple pose

but if you haven't already check out

this pose and the foundations of yoga

series there's so much more than meets

the eye in this beautiful posture that's

so beneficial and very common in a

public class okay taking the right palm

or right fingertips

now in line with the left arch of the

foot finding that length as I inhale

open up through the left wing I'm

peeling my left hip crease back who I'm

showing off my birthday leggings here

good choice Adrienne and then spiking

that right heel towards the back wall

again we can always lower the knee here

so that we can begin to find space

especially if you're feeling like you

have a little bit of a turtle shell like

upper back is really tight go ahead and

lower that knee so you can practice the

twist here being present nice full deep

breaths make sure you take a couple

inhales into the lower belly here as you

extend through the crown of the head

remember right ear low is lifting up the

neck is an extension of the spine one

more breath here gaze can be up the

fingertips can you straight ahead or

straight down there's no right around

just your experience and on an exhale we

melt it back and same thing here send it

back extended Child's Pose or step it

back and vinyasa coming to plank

finding your version of the vinyasa

today maybe it's just a little

chaturanga practice it doesn't matter

what really we do but how we do it

creating an experience in the body with

the breath great excuse me they thought

it was much over this cold but turns out

still got a little gunk in there okay

pressing up and out of the palms we come

to all fours I'm just going to take a

second here to loop the shoulders and

inhale one more cat cow exhale navel

towards the spine chin to chest really

press up and out of the palms here sweet

then I'm going to cross the ankles and

I'm going to slowly be mindful of my

legs use the fingertips to transition

all the way back to seated

hooray send the feet out long press of

the heels firm the tops of the thighs

down

inhale reach it all the way up nothing

fancy here just a nice easy forward fold

rope to relieve the lower back and also

again massage that lower abdomen I come

forward hands can rest gently on the

thighs on the shins of the calves maybe

you can grab the ankles here awesome

maybe the outer edges the feet even the

big toes so find where you fall

naturally today and then breathe deep

into that lower belly breathing into

lower back and go ahead and let the

weight of your head release over here

for one full breath cycle

man gently releasing pulling the left

knee all the way up keeping the right

foot out I'm going to hug that left knee

in keeping about a fist worth of space

here between the arch of that left foot

and my right inner thigh moving into a

twist again keeping the top of that

right thigh firm here well and hugging

right elbow to left knee I'm going to

inhale sit up nice and tall and the same

thing as before when I did my twist

fingertips are going to come behind I'm

going to careful not to lean back in

they keep my pelvis tilting forward

sometimes sitting up on a block or

blanket here is nice for this twist if

you're still working on creating that

space in the back and the spine so sit

up nice and tall deep breath in here

pressing into that right heel and on an

exhale journeying into the twist

notice if you're just holding here see

if you can connect back to your breath

another variation here of course is to

take the outer edge of that right arm to

the outer edge of that left knee and use

this here kind of to find a little more

length a little more space anything-goes

find what feels good be present with the

breath lower belly going along for the

ride here one more deep breath in and

out and then I'll release it back to

Center and switcheroo

left leg out right foot in out of this

width distance apart so I'm not kind of

I'm not flush up against that thigh but

I have lots of space and then journeying

into the twist on the other side same

thing finding your breath firm in the

top of that left thigh bone left foot

nice and bright flexed deep breath in

and on an exhale journey into your twist

might take the outer edge of that left

elbow to the right knee choose your own

variation today move with your breath

hearts lifting lower belly going along

for the ride here and on an exhale we

melt it back to Center

awesome shake off the legs wiggle your

fingertips and toes and come to flat

back position

cool tuck the chin to the chest make

sure your neck is nice and long here

extend both legs out take a deep breath

in inhale long belly here as we let it

all stretch and then exhale hug the

right knee into the chest make sure you

start with your right knee for this pose

hugging into that lower abdomen you can

point and flex the foot here breathe

keeping this leg nice and firm inhale in

keep the shoulders relaxed down as you

exhale slowly peel nose up towards the

need forehead up towards the knee

keeping the shoulder to relax here skin

of the face relaxed jaw relaxed breathe

squeezing that right knee as I press

through that left heel finding that

opposition and then exhale release down

and switch your room right leg out left

knee in take a deep breath in and on an

exhale we lift it up nose to knee

full body experience here really

squeezing that left knee up towards the

chin or the heart crown of the head is

reaching towards the right toes or not

crunching anything here but keeping lots

of space on an exhale gently release it

back down and we're going to finish it

off with just a couple of rocking a

couple of rocks side to side in reclined

twist so you can rock here as long as

you like rocking to the right side then

drawing the navel down we come to the

left you might stay here for many many

breaths or you might practice just

rocking a little back and forth getting

that lower belly nice and massage sorry

leaving the back of any tension and when

you feel satisfied you can keep up with

this twist for as long as you like maybe

rock to one side spend a five 10 breaths

there then rock to the other five 10

restorative breaths there and then

whenever you feel satisfied make sure

you take a couple seconds to just be in

gratitude notice the sensations of the

body here in shavasana

okey doke so happy healthy digestive

sequence this is a great sequence to do

over and over again you know one

practice with it will be great too is

even better but to do it on an ongoing

basis would be awesome and I think then

you might actually really get a grasp on

kind of the benefits of you know yoga

practice in the internal organs so not

just our you know good looks but also

kind of working from the inside out if

that made any sense yoga working from

the inside out and happier we are on the

inside the more beautiful we are on the

outside that's pretty brilliant if you

ask me okay love you guys this is a

website yoga with Adriene comm leave

questions comments there or below and

yeah I hope you have a good time let me

know how it goes

happy digestive tract trails to you

namaste

you