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what's up everyone welcome to yoga with

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Adriene I'm Adriene and today we have

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another yoga for weight loss sequence

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for you this is per your request we're

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gonna focus on the abdominals today and

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the arm muscles the muscles of the arms

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so this is a fun sequence that will help

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you if you are interested in toning the

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body building strength connecting with

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your breath

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the Yoga for weight loss series has been

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very popular so we want to continue to

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touch on sequences that build major

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muscle groups but also bring a little

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yogic sensibility into that so we're

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gonna work hard today you can repeat

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this sequence more than once if you want

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more of a workout or if you're new to

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the practice and new to yoga for weight

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loss then you can just do what you can

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and favorite this video so you can

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return to it and see how much you grow

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which I know you will if you return to

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the practice so thanks for being here

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with me let's get to it

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[Music]

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all right my friend so we're actually

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going to start in a cross-legged

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position and just do a quick check in

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with the body and the breath before we

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go flat on our back and start to check

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in with the abdominal wall so sit up

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nice and tall find your breath close

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your eyes I'm just beginning to draw a

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couple small circles with the nose one

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way and then the other set an intention

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to keep a nice awareness on your breath

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and particularly on your neck today as

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we pin it to our core and then bring the

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head back to Center stillness take your

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left palm to your right knee right

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fingertips behind and we just take a

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gentle twist to the right again also

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setting the intention to keep an

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awareness on the spine and we come

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through Center and take it to the other

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side that's kind of stretching it out

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and checking in with the breath arrive

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on the mat here you might go one way in

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any other choose to make the best of

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your next moments here with yourself on

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your mat as we scooch up towards the

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front edge and slowly release back down

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to your mats what I mean by that is take

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this time for yourself you've committed

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to the video so let's see what happens

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we're gonna come to stretched out nice

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and long

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just getting centered on the mat here as

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we take a deep breath in through the

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nose and exhale out through the mouth

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awesome hug the knees into the chest now

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in through the nose scoop your tailbone

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up then exhale out through the mouth

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rock a little side to side find what

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feels good pointer flex the feet rotate

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the ankles awesome now we'll keep the

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knees up as we interlace the fingertips

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bring the palms up and over and behind

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the head cool I'm gonna keep my thumbs

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extended here like so just to kind of

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cradle and support the neck again we use

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intentions to keep a nice mindfulness in

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the neck here so there should be no

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strain in the neck or the muscles of the

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face as we head into this practice or

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during the practice all right bring your

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awareness now to this space between your

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navel and your spine anchor the navel

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down as you scoop the tailbone up so

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again you can take a look at the video

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here I'm going from here to here

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scooping tailbone up towards the sky

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anchoring kind of stamping down my lower

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back to the mat cool now spread the

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elbows left to right nice and wide try

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to keep them wide for this next beat

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here as we lift the shins up parallel to

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the ceiling inhale in exhale lift the

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head the neck the shoulders again elbows

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are going to want to come in like we do

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for a crunch keep them nice and wide

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great inhale straighten the right leg

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exhale lower it down as you squeeze the

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left knee up it's gonna hover here take

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a deep breath in exhale switch deep

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breath in exhale switch deep breath in

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exhale switch now take your left elbow

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to your right knee deep breath in exhale

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switch right elbow to left knee little

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yogi bicycles here inhale through Center

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exhale switch now as you switch really

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press through the heel of that extended

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leg inhale through Center exhale switch

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keeping the lower back lengthened and

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stamp down to the earth move with your

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breath

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who's like the yogic version of bicycles

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here and as we continue I really

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encourage you I invite you to find that

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exhale out through the mouth as you

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extend the leg long squeeze the knee in

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inhale through Center exhale out through

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the mouth let's find a rhythm here keep

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scooping the tailbone up we'll do one

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more on each side

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and then we release arms come around

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squeeze the knees into the chest relax

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the weight of the head down

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awesome job alright so next up we're

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going to bring the soles of the feet

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together outer edges of the feet to the

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mat take a second to bring your hands to

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your belly take a deep breath in and

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exhale out through the mouth awesome

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again we interlace the fingertips bring

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them up and over the head elbows wide

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now this time we're going to scoop the

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tailbone up navel down and if you feel

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pinch in the hip creases here go ahead

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and draw your toes out just a little bit

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here as we prepare for butterfly sit ups

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or cobblers pose crunches we do this in

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the empower program if you're interested

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in taking your practice to the next

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level empower is my version of power

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yoga you should check it out it's a lot

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of fun and we do these and one of the

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supplemental videos so here we go I just

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take a moment to get settled in

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definitely bring your awareness to your

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pelvis to the sacrum make sure you feel

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comfortable there as you scoop the

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tailbone up engage the upper abdominals

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so you can see that little tilt the

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pelvis here engages these muscles

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awesome let me take a deep breath in and

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we exhale lift the head the neck the

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shoulders just let it hover here arms

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and legs are mirroring each other here

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we can extend the thumbs and create this

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little hammock for the neck so I'm not

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straining here but I'm keeping a

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softness

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great then we'll take a deep breath in

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exhale draw your chin to your chest

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inhale this time lower all the way down

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knuckles kiss the earth exhale chin to

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chest keep the elbows wide inhale exhale

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find your rhythm as I'm exhaling tail

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bones lifting up navel is drawing down

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so I'm really getting the most out of

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this movement I'm not just kind of

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hoisting my body up and down keep it

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going keep a softness in the face or

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smile we're gonna do five more wherever

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you're at and we released take the

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fingertips to the outer edges of your

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thighs close the knees hug the knees up

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towards the chest we take a deep breath

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in through the nose and a long exhale

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out through the mouth relax

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awesome cross the right ankle over the

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left grab the outer edges of the feet

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bend your elbows left to right if it's

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available here you might draw the toes

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up towards the ears if that feels good

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on the lower back should feel extra

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yummy after those butterfly crunches but

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if you're new to the practice and we're

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still creating space there you might be

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here breathing massaging the lower back

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as you Rock a little side to side then

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anchor your navel to your spine and here

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is where the fun is we're gonna rock

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front to back one of my favorite moves a

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little silly but if I can do it on

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YouTube surely you can do it in the

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comfort of your own home

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or maybe you're having a little yoga

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party arms and abs party oh yeah and you

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might take a moment to hover here

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particularly if you have a shoulder

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stand practice and you might move nice

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and slow

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or you might speed it up you might

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reverse the cross of your ankles in

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between and this is just a little

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invitation to remember to have fun also

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an awesome massage for the spine staying

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connected to your Center let's do one

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more wherever you are and then we'll

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roll all the way up and come to all

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fours

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okay so from all fours here my friends

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we're going to take a second to just

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find our alignment press them the tops

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of the feet and find that hovering cat

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cow we breathe deep here and we remember

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the neck nice and long here beautiful

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extension of the spine so if it's here

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send your gaze out straight down and if

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you're feeling frisky today it lifts

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your right toes draw a couple circles

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release lift the left toes press into

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all ten knuckles and release great

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slowly lower the knees walk the palms

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out it your nose okay and then curl the

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toes under as we lift up into plank cool

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so we're gonna come into a nice top of a

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push-up here find that sit bone to heel

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connection we can always take breaks

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here but we're going to inhale in deeply

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and exhale bend the knees to kiss the

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mat inhale spike through the heels

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exhale bend the knees kiss your mat mwah

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inhale

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spike the heels back exhale knees kiss

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the earth five more we got this inhale

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extend exhale lower

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inhale exhale keep it nice and slow

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inhale extend exhale kiss mwah inhale

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extend draw your navel up as you exhale

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kiss the knees great inhale extend stay

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here we're gonna walk the left palm in

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towards the center line as we turn out

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towards the right side of the mat come

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on to the outer edge of that right foot

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excuse me left foot and inhale

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right arm lifts hi now everyone lift

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your hips up towards the sky remember

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that hovering cat here as you inhale and

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exhale nice long smooth deep breaths

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side plank great for the arms great full

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body strengthener here as we draw the

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navel in towards the spine you can lift

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the leg here I'm super sore today so I'm

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tired you can take any variation you

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like you can even bend that front knee

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practice here

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one more breath inhale in exhale

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straight on to the other side so I'm

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going to turn here so I'm facing you but

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right palm is going to come to Center

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take a break in between if you need to

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but otherwise if you're challenging

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yourself today come on to the outer edge

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of that right foot and go right into it

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lifting the hips drawing energy up from

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the center channel and we come to side

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plank breathe tuck your chin into your

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chest

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navel to your spine relax your shoulders

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down away from the ears create a whole

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body experience if your body is shaking

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like mine yay prana moving body

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transforming take a deep breath in

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exhale out let's do one more breath

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cycle in and if you want to play with a

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leg or something on this side you can

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and on an exhale we release great lower

272
00:12:46,470 --> 00:12:49,649
the knees take a quick rest rotate the

273
00:12:49,649 --> 00:12:55,740
wrist and then we're to come back to

274
00:12:55,740 --> 00:12:56,279
that plank

275
00:12:56,279 --> 00:13:00,390
yikes okay so chaturanga push-ups so for

276
00:13:00,390 --> 00:13:02,160
this you can keep the knees lowered or

277
00:13:02,160 --> 00:13:05,790
you can come nice and wide with the legs

278
00:13:05,790 --> 00:13:07,709
so what we're doing essentially is

279
00:13:07,709 --> 00:13:09,000
shifting the weight forward if we're on

280
00:13:09,000 --> 00:13:10,800
top of a push-up hugging the elbows into

281
00:13:10,800 --> 00:13:13,350
the side body hovering halfway and then

282
00:13:13,350 --> 00:13:15,649
pressing back up oh my gosh I'm so tired

283
00:13:15,649 --> 00:13:18,839
my arms are sore so if you're wanting to

284
00:13:18,839 --> 00:13:20,279
challenge yourself and create more heat

285
00:13:20,279 --> 00:13:21,750
this is where you're headed chaturanga

286
00:13:21,750 --> 00:13:24,720
push-ups halfway hover and then navel to

287
00:13:24,720 --> 00:13:27,480
spine as you press back up okay we can

288
00:13:27,480 --> 00:13:29,130
also lower the knees and practice this

289
00:13:29,130 --> 00:13:31,680
half push-up here everyone keep lengthen

290
00:13:31,680 --> 00:13:35,839
your neck gaze forward inhale in exhale

291
00:13:35,839 --> 00:13:38,820
hover so we're either on the knees or on

292
00:13:38,820 --> 00:13:41,520
the toes you inhale press and all ten

293
00:13:41,520 --> 00:13:42,209
fingerprints

294
00:13:42,209 --> 00:13:45,439
exhale hover

295
00:13:50,220 --> 00:13:54,930
you got this five more wherever you are

296
00:14:08,580 --> 00:14:13,360
gaze is forward last one and we release

297
00:14:13,360 --> 00:14:15,190
onto the belly awesome take your rest

298
00:14:15,190 --> 00:14:18,040
here in summer party pose so if you're

299
00:14:18,040 --> 00:14:19,450
new to the practice or if you're just

300
00:14:19,450 --> 00:14:19,870
tired

301
00:14:19,870 --> 00:14:22,180
I am with you my arms are super sore we

302
00:14:22,180 --> 00:14:23,740
just take a little bits at a time or we

303
00:14:23,740 --> 00:14:26,620
stay connected to our breath okay

304
00:14:26,620 --> 00:14:28,390
awesome press into your pelvis reach the

305
00:14:28,390 --> 00:14:30,820
fingertips back shawm boston variation

306
00:14:30,820 --> 00:14:32,410
we inhale and extend through the crown

307
00:14:32,410 --> 00:14:34,540
of the head exhale send the fingertips

308
00:14:34,540 --> 00:14:37,660
and toes up and out spread the palms

309
00:14:37,660 --> 00:14:39,550
wide relax your shoulders down away from

310
00:14:39,550 --> 00:14:42,100
your ears we inhale reach the fingertips

311
00:14:42,100 --> 00:14:45,340
up exhale float the back like you're

312
00:14:45,340 --> 00:14:47,560
swimming through water inhale reach the

313
00:14:47,560 --> 00:14:50,200
fingertips up exhale everyone tuck your

314
00:14:50,200 --> 00:14:51,550
chin into your chest lengthen through

315
00:14:51,550 --> 00:14:53,470
the back of the head and neck inhale

316
00:14:53,470 --> 00:14:56,470
reach it up exhale release we do five

317
00:14:56,470 --> 00:14:57,760
more of these you can count in your head

318
00:14:57,760 --> 00:15:05,970
inhale reach up exhale inhale exhale

319
00:15:05,970 --> 00:15:07,930
radiating energy through the fingertips

320
00:15:07,930 --> 00:15:15,220
and toes inhale in exhale and inhale I

321
00:15:15,220 --> 00:15:16,480
don't even know if that was four or five

322
00:15:16,480 --> 00:15:19,270
and exhale on this last one we get a

323
00:15:19,270 --> 00:15:22,000
little creative we've been the knees and

324
00:15:22,000 --> 00:15:24,160
the elbows if we like we swing a little

325
00:15:24,160 --> 00:15:26,470
here great full body strengthener and

326
00:15:26,470 --> 00:15:28,750
then we release so I'm not really in

327
00:15:28,750 --> 00:15:30,010
accounting it's not really my thing so

328
00:15:30,010 --> 00:15:32,980
if I get off at counting I'm sorry take

329
00:15:32,980 --> 00:15:37,290
a little Child's Pose here

330
00:15:44,170 --> 00:15:46,250
and we're going to come back up to plank

331
00:15:46,250 --> 00:15:47,000
yay

332
00:15:47,000 --> 00:15:49,520
don't panic wide arm push-ups here so

333
00:15:49,520 --> 00:15:52,820
this is definitely to build strength so

334
00:15:52,820 --> 00:15:56,810
we can be on the toes here or on the

335
00:15:56,810 --> 00:15:58,760
knees we're gonna take the palms we're

336
00:15:58,760 --> 00:16:00,890
gonna bring to this kind of L shape here

337
00:16:00,890 --> 00:16:02,720
the index finger and thumb are gonna be

338
00:16:02,720 --> 00:16:04,490
the only fingers that are on the mat

339
00:16:04,490 --> 00:16:06,760
here let the other fingers fan off and

340
00:16:06,760 --> 00:16:09,470
we find our push up by their top of a

341
00:16:09,470 --> 00:16:13,220
push-up or half pushup

342
00:16:13,220 --> 00:16:15,650
we inhale keep the gaze forward exhale

343
00:16:15,650 --> 00:16:18,770
low we're done inhale rise up exhale

344
00:16:18,770 --> 00:16:25,570
lower inhale exhale inhale exhale

345
00:16:25,570 --> 00:16:29,420
release find your rhythm listen to your

346
00:16:29,420 --> 00:16:40,630
breath keep it going

347
00:16:40,630 --> 00:16:55,130
five more one more and release extended

348
00:16:55,130 --> 00:16:56,720
child's pose this time knees nice and

349
00:16:56,720 --> 00:16:59,810
wide or downward facing dog so we're

350
00:16:59,810 --> 00:17:01,970
working at all levels here depends where

351
00:17:01,970 --> 00:17:03,050
you are and how you're feeling today

352
00:17:03,050 --> 00:17:06,020
we're in downward facing dog or extended

353
00:17:06,020 --> 00:17:06,709
Child's Pose

354
00:17:06,709 --> 00:17:14,660
catch your breath then totally we'll

355
00:17:14,660 --> 00:17:17,300
come back up okay last thing here and

356
00:17:17,300 --> 00:17:19,280
then we flip back onto our backs yay

357
00:17:19,280 --> 00:17:21,679
we're going to spread the palms wide

358
00:17:21,679 --> 00:17:24,349
come to top of a push-up everyone come

359
00:17:24,349 --> 00:17:26,660
to that top of a push-up so this time

360
00:17:26,660 --> 00:17:28,280
we're gonna bring the toes in line with

361
00:17:28,280 --> 00:17:30,230
the hip points and again we're going to

362
00:17:30,230 --> 00:17:32,179
press away from the earth draw your

363
00:17:32,179 --> 00:17:34,550
lower belly in make sure the hips aren't

364
00:17:34,550 --> 00:17:36,440
coming up too high and towards the sky

365
00:17:36,440 --> 00:17:37,850
see if you can really find that sit bone

366
00:17:37,850 --> 00:17:42,179
to heel connection okay mm-hmm

367
00:17:42,179 --> 00:17:45,720
and from here I inhale in exhale touch

368
00:17:45,720 --> 00:17:48,179
the left toes off the mat inhale to

369
00:17:48,179 --> 00:17:50,519
Center exhale touch the right toes off

370
00:17:50,519 --> 00:17:52,740
the mat keep your gaze forward neck nice

371
00:17:52,740 --> 00:18:04,070
and long we dance here find your breath

372
00:18:04,070 --> 00:18:14,039
listen to your exhale pick up your pace

373
00:18:14,039 --> 00:18:20,669
and then after your dance slowly lower

374
00:18:20,669 --> 00:18:23,460
the knees curl the toes under and take a

375
00:18:23,460 --> 00:18:27,389
moment to rotate the wrists maybe check

376
00:18:27,389 --> 00:18:33,210
in with that neck again awesome so my

377
00:18:33,210 --> 00:18:34,889
idea of conditioning is to keep it nice

378
00:18:34,889 --> 00:18:37,139
and light and fun and loose so if

379
00:18:37,139 --> 00:18:40,200
counting is your thing then count but if

380
00:18:40,200 --> 00:18:43,440
I could invite you to do anything it is

381
00:18:43,440 --> 00:18:45,659
to make breathing your thing get in the

382
00:18:45,659 --> 00:18:47,340
rhythm of things with your breath okay

383
00:18:47,340 --> 00:18:49,529
we're gonna do that dance one more time

384
00:18:49,529 --> 00:18:52,379
let's do it pressing away from the

385
00:18:52,379 --> 00:18:53,669
Earth's just so you can find your breath

386
00:18:53,669 --> 00:18:55,619
so if there really is no right or wrong

387
00:18:55,619 --> 00:18:57,090
but use your breath as a little

388
00:18:57,090 --> 00:18:58,970
soundtrack as a little metronome for

389
00:18:58,970 --> 00:19:01,820
your work here on the mat here we come

390
00:19:01,820 --> 00:19:08,178
plank pose inhale exhale toe tapping out

391
00:19:16,970 --> 00:19:19,529
we can also come onto the elbows here my

392
00:19:19,529 --> 00:19:21,539
friends everyone keep your hips nice and

393
00:19:21,539 --> 00:19:23,929
low

394
00:19:30,360 --> 00:19:42,790
here we go five more and three four and

395
00:19:42,790 --> 00:19:46,420
last one and lower down

396
00:19:46,420 --> 00:19:48,400
awesome curl the toes under again we

397
00:19:48,400 --> 00:19:50,770
roll up this time loop the shoulders the

398
00:19:50,770 --> 00:19:53,620
wrists and then my favorite thing we

399
00:19:53,620 --> 00:19:57,280
turn and swirl coming back on to flat

400
00:19:57,280 --> 00:19:57,820
back

401
00:19:57,820 --> 00:20:00,460
awesome inhale extend fingertips and

402
00:20:00,460 --> 00:20:02,250
toes out long take a full body stretch

403
00:20:02,250 --> 00:20:05,650
an exhale float the fingertips down

404
00:20:05,650 --> 00:20:07,540
palms are gonna come underneath the

405
00:20:07,540 --> 00:20:11,050
buttocks here so this takes a second to

406
00:20:11,050 --> 00:20:16,470
get situated in I'm gonna move my my

407
00:20:16,470 --> 00:20:21,280
cool palms face down we draw the

408
00:20:21,280 --> 00:20:22,930
shoulder blades in and together and down

409
00:20:22,930 --> 00:20:25,570
and here we go guys we're almost done we

410
00:20:25,570 --> 00:20:27,780
got this press into all ten fingerprints

411
00:20:27,780 --> 00:20:32,370
send the legs out long cool

412
00:20:32,370 --> 00:20:35,020
so first things first we draw the navel

413
00:20:35,020 --> 00:20:37,720
to the spine we really really lengthen

414
00:20:37,720 --> 00:20:39,100
through the lower back as we draw the

415
00:20:39,100 --> 00:20:41,140
navel in so here's me drawing

416
00:20:41,140 --> 00:20:44,170
bellybutton in Ludhiana bunda and I like

417
00:20:44,170 --> 00:20:45,760
to really keep awareness through all of

418
00:20:45,760 --> 00:20:49,320
my palm here great neck is nice and long

419
00:20:49,320 --> 00:20:52,210
navel to spine as I hug the knees in

420
00:20:52,210 --> 00:20:55,720
send the legs up so I'm gonna flex

421
00:20:55,720 --> 00:20:56,980
through the feet here pressing through

422
00:20:56,980 --> 00:20:58,930
the heels slowly begin to lower down

423
00:20:58,930 --> 00:21:01,780
lower down only as far as to where your

424
00:21:01,780 --> 00:21:03,730
lower back stays flush with the mat or

425
00:21:03,730 --> 00:21:05,980
your navel stays engaged so that'll be a

426
00:21:05,980 --> 00:21:07,480
little different for everyone maybe you

427
00:21:07,480 --> 00:21:09,700
can lower all the way to here maybe it's

428
00:21:09,700 --> 00:21:10,660
here maybe it's here

429
00:21:10,660 --> 00:21:12,910
meet your edge so find that place where

430
00:21:12,910 --> 00:21:15,220
you feel so still support in your lower

431
00:21:15,220 --> 00:21:16,990
back and when you feel like you met your

432
00:21:16,990 --> 00:21:18,700
edge your lower backs about to go then

433
00:21:18,700 --> 00:21:21,280
draw your knees back in so we stay nice

434
00:21:21,280 --> 00:21:22,440
and supportive in the lower back here

435
00:21:22,440 --> 00:21:25,570
inhale extend exhale press through your

436
00:21:25,570 --> 00:21:28,360
heels lower down when you meet your edge

437
00:21:28,360 --> 00:21:30,310
navel to spine

438
00:21:30,310 --> 00:21:32,320
get in so we can find a little softness

439
00:21:32,320 --> 00:21:36,130
here as we build strength keeping a nice

440
00:21:36,130 --> 00:21:39,060
awareness in the neck in the face and

441
00:21:39,060 --> 00:21:41,710
mix and matching here so sometimes I

442
00:21:41,710 --> 00:21:43,960
come and my edges here and I'm like okay

443
00:21:43,960 --> 00:21:47,140
navel drawing and sometimes I'm able to

444
00:21:47,140 --> 00:21:49,120
lower my legs or my mermaid tails I like

445
00:21:49,120 --> 00:21:52,180
to imagine all the way to here and then

446
00:21:52,180 --> 00:22:01,360
I reel it in so play here so we're

447
00:22:01,360 --> 00:22:03,250
bringing a little yogic sensibility to

448
00:22:03,250 --> 00:22:07,260
this abdominal work here absolutely

449
00:22:07,470 --> 00:22:10,300
and if you keep returning to this video

450
00:22:10,300 --> 00:22:12,280
you'll you'll feel so awesome and be so

451
00:22:12,280 --> 00:22:13,920
surprised how one day you're here

452
00:22:13,920 --> 00:22:16,510
rolling it in and then one day you're

453
00:22:16,510 --> 00:22:18,730
just so mindfully and with such great

454
00:22:18,730 --> 00:22:22,630
integrity come all the way to here and

455
00:22:22,630 --> 00:22:25,720
reel it back in keep going my friends

456
00:22:25,720 --> 00:22:28,860
don't forget to breathe

457
00:22:36,049 --> 00:22:39,269
awesome let's do five more hey we got

458
00:22:39,269 --> 00:22:42,509
this movie you're on pace so you don't

459
00:22:42,509 --> 00:22:43,919
have to look at the video here it's

460
00:22:43,919 --> 00:22:46,109
awesome you know what we're doing

461
00:22:46,109 --> 00:22:48,509
we're working it out you're spending

462
00:22:48,509 --> 00:22:53,970
this time on ourselves so that we can be

463
00:22:53,970 --> 00:22:56,220
stronger happier healthier shinier human

464
00:22:56,220 --> 00:23:08,989
beings finish it up

465
00:23:09,830 --> 00:23:11,519
awesome then we're gonna send the

466
00:23:11,519 --> 00:23:12,929
fingertips left to right when you're

467
00:23:12,929 --> 00:23:15,119
done I begin to rock a little back and

468
00:23:15,119 --> 00:23:17,159
forth letting the knees hover in this

469
00:23:17,159 --> 00:23:19,349
reclined twist variation oh should feel

470
00:23:19,349 --> 00:23:20,849
so awesome for your side body

471
00:23:20,849 --> 00:23:23,249
create on the abdominal it's also really

472
00:23:23,249 --> 00:23:26,279
good for those digestive organs take out

473
00:23:26,279 --> 00:23:31,379
any bloating and inspire you to keep

474
00:23:31,379 --> 00:23:34,679
deepening the breath so back and forth

475
00:23:34,679 --> 00:23:43,499
we go and last but not least here we go

476
00:23:43,499 --> 00:23:45,779
we send the fingertips the toes up

477
00:23:45,779 --> 00:23:47,909
towards the sky can keep a soft bend in

478
00:23:47,909 --> 00:23:48,929
your knee doesn't have to be straight

479
00:23:48,929 --> 00:23:53,849
here but a nice energetic lift through

480
00:23:53,849 --> 00:23:54,869
the heels so even if we're not

481
00:23:54,869 --> 00:23:56,700
straightening here we keep a nice

482
00:23:56,700 --> 00:23:59,220
brightness in the feet okay this time

483
00:23:59,220 --> 00:24:00,450
we're gonna reach the arms up and

484
00:24:00,450 --> 00:24:02,729
overhead and you can soften bend at the

485
00:24:02,729 --> 00:24:04,649
elbows either cactus arms here kind of

486
00:24:04,649 --> 00:24:06,929
like ballerina arms here for me and my

487
00:24:06,929 --> 00:24:08,549
shoulders feels nice to kind of come to

488
00:24:08,549 --> 00:24:15,049
this football as techie cactus arms okay

489
00:24:15,049 --> 00:24:17,729
so this movements small and strong

490
00:24:17,729 --> 00:24:21,869
working those deep deep muscles as we

491
00:24:21,869 --> 00:24:23,639
inhale we lift the tailbone up navel

492
00:24:23,639 --> 00:24:26,989
draws down as we exhale we release

493
00:24:26,989 --> 00:24:30,470
inhale working deep inhale lift tail

494
00:24:30,470 --> 00:24:34,169
exhale lower so there's a tendency here

495
00:24:34,169 --> 00:24:36,289
to do this inhale kick the toes back

496
00:24:36,289 --> 00:24:39,119
exhale lower you nail it exhale lower

497
00:24:39,119 --> 00:24:41,339
and yeah I'm working my muscles pretty

498
00:24:41,339 --> 00:24:44,220
good here but I encourage you just to

499
00:24:44,220 --> 00:24:47,039
make it smaller so we can get those deep

500
00:24:47,039 --> 00:24:50,909
deep muscles really working from the

501
00:24:50,909 --> 00:24:53,460
inside out here this is the abdominal

502
00:24:53,460 --> 00:24:55,950
work that's going to help you fly in

503
00:24:55,950 --> 00:24:59,940
some of your asanas or your three some

504
00:24:59,940 --> 00:25:02,580
of those arm balance it is this is also

505
00:25:02,580 --> 00:25:05,820
really great for the back great for the

506
00:25:05,820 --> 00:25:10,080
posture so again try to avoid kicking

507
00:25:10,080 --> 00:25:13,409
your toes up towards your nose and keep

508
00:25:13,409 --> 00:25:16,100
it nice and small lifting and releasing

509
00:25:16,100 --> 00:25:18,990
lifting I really sing keep it going

510
00:25:18,990 --> 00:25:21,899
starting to feel it now for sure keep it

511
00:25:21,899 --> 00:25:41,460
going so just when you feel like giving

512
00:25:41,460 --> 00:25:42,990
up or if you've already taken a break

513
00:25:42,990 --> 00:25:44,549
hop back in and let's finish this out

514
00:25:44,549 --> 00:25:54,960
together ready here we go and we release

515
00:25:54,960 --> 00:25:57,779
come to that soup Tabata canasa and want

516
00:25:57,779 --> 00:25:59,850
it one more time bring the hands to the

517
00:25:59,850 --> 00:26:01,590
belly and give yourself a little rubdown

518
00:26:01,590 --> 00:26:09,360
Hale all right nice work today we're

519
00:26:09,360 --> 00:26:10,710
going to send the fingertips out wide

520
00:26:10,710 --> 00:26:11,460
oops sorry

521
00:26:11,460 --> 00:26:16,230
and then the toes out long and really

522
00:26:16,230 --> 00:26:18,389
truly I invite you do me a favor

523
00:26:18,389 --> 00:26:20,340
spend a couple minutes here in this pose

524
00:26:20,340 --> 00:26:23,490
here tsubasa yeah even if it's just a

525
00:26:23,490 --> 00:26:28,620
minute closing your eyes relaxing the

526
00:26:28,620 --> 00:26:30,210
weight of your body completely and fully

527
00:26:30,210 --> 00:26:34,679
in them into the mat so you can repeat

528
00:26:34,679 --> 00:26:37,230
this video again if you're not ready to

529
00:26:37,230 --> 00:26:38,820
rest you can do this whole video one

530
00:26:38,820 --> 00:26:41,730
more time if you are ready to rest give

531
00:26:41,730 --> 00:26:44,279
yourself a moment or two here to just

532
00:26:44,279 --> 00:26:48,840
balance out the energetic body honor

533
00:26:48,840 --> 00:26:52,100
your time on your mat

534
00:26:52,100 --> 00:26:58,759
and with yourself well I was in the air

535
00:26:58,759 --> 00:27:04,629
deep breath in and long exhale out

536
00:27:04,629 --> 00:27:08,470
ice work everyone and namaste

537
00:27:08,470 --> 00:27:16,049
[Music]

538
00:27:18,250 --> 00:27:33,059
[Music]