what's up everyone welcome to yoga with Adriene I'm Adriene and today we have another yoga for weight loss sequence for you this is per your request we're gonna focus on the abdominals today and the arm muscles the muscles of the arms so this is a fun sequence that will help you if you are interested in toning the body building strength connecting with your breath the Yoga for weight loss series has been very popular so we want to continue to touch on sequences that build major muscle groups but also bring a little yogic sensibility into that so we're gonna work hard today you can repeat this sequence more than once if you want more of a workout or if you're new to the practice and new to yoga for weight loss then you can just do what you can and favorite this video so you can return to it and see how much you grow which I know you will if you return to the practice so thanks for being here with me let's get to it [Music] all right my friend so we're actually going to start in a cross-legged position and just do a quick check in with the body and the breath before we go flat on our back and start to check in with the abdominal wall so sit up nice and tall find your breath close your eyes I'm just beginning to draw a couple small circles with the nose one way and then the other set an intention to keep a nice awareness on your breath and particularly on your neck today as we pin it to our core and then bring the head back to Center stillness take your left palm to your right knee right fingertips behind and we just take a gentle twist to the right again also setting the intention to keep an awareness on the spine and we come through Center and take it to the other side that's kind of stretching it out and checking in with the breath arrive on the mat here you might go one way in any other choose to make the best of your next moments here with yourself on your mat as we scooch up towards the front edge and slowly release back down to your mats what I mean by that is take this time for yourself you've committed to the video so let's see what happens we're gonna come to stretched out nice and long just getting centered on the mat here as we take a deep breath in through the nose and exhale out through the mouth awesome hug the knees into the chest now in through the nose scoop your tailbone up then exhale out through the mouth rock a little side to side find what feels good pointer flex the feet rotate the ankles awesome now we'll keep the knees up as we interlace the fingertips bring the palms up and over and behind the head cool I'm gonna keep my thumbs extended here like so just to kind of cradle and support the neck again we use intentions to keep a nice mindfulness in the neck here so there should be no strain in the neck or the muscles of the face as we head into this practice or during the practice all right bring your awareness now to this space between your navel and your spine anchor the navel down as you scoop the tailbone up so again you can take a look at the video here I'm going from here to here scooping tailbone up towards the sky anchoring kind of stamping down my lower back to the mat cool now spread the elbows left to right nice and wide try to keep them wide for this next beat here as we lift the shins up parallel to the ceiling inhale in exhale lift the head the neck the shoulders again elbows are going to want to come in like we do for a crunch keep them nice and wide great inhale straighten the right leg exhale lower it down as you squeeze the left knee up it's gonna hover here take a deep breath in exhale switch deep breath in exhale switch deep breath in exhale switch now take your left elbow to your right knee deep breath in exhale switch right elbow to left knee little yogi bicycles here inhale through Center exhale switch now as you switch really press through the heel of that extended leg inhale through Center exhale switch keeping the lower back lengthened and stamp down to the earth move with your breath who's like the yogic version of bicycles here and as we continue I really encourage you I invite you to find that exhale out through the mouth as you extend the leg long squeeze the knee in inhale through Center exhale out through the mouth let's find a rhythm here keep scooping the tailbone up we'll do one more on each side and then we release arms come around squeeze the knees into the chest relax the weight of the head down awesome job alright so next up we're going to bring the soles of the feet together outer edges of the feet to the mat take a second to bring your hands to your belly take a deep breath in and exhale out through the mouth awesome again we interlace the fingertips bring them up and over the head elbows wide now this time we're going to scoop the tailbone up navel down and if you feel pinch in the hip creases here go ahead and draw your toes out just a little bit here as we prepare for butterfly sit ups or cobblers pose crunches we do this in the empower program if you're interested in taking your practice to the next level empower is my version of power yoga you should check it out it's a lot of fun and we do these and one of the supplemental videos so here we go I just take a moment to get settled in definitely bring your awareness to your pelvis to the sacrum make sure you feel comfortable there as you scoop the tailbone up engage the upper abdominals so you can see that little tilt the pelvis here engages these muscles awesome let me take a deep breath in and we exhale lift the head the neck the shoulders just let it hover here arms and legs are mirroring each other here we can extend the thumbs and create this little hammock for the neck so I'm not straining here but I'm keeping a softness great then we'll take a deep breath in exhale draw your chin to your chest inhale this time lower all the way down knuckles kiss the earth exhale chin to chest keep the elbows wide inhale exhale find your rhythm as I'm exhaling tail bones lifting up navel is drawing down so I'm really getting the most out of this movement I'm not just kind of hoisting my body up and down keep it going keep a softness in the face or smile we're gonna do five more wherever you're at and we released take the fingertips to the outer edges of your thighs close the knees hug the knees up towards the chest we take a deep breath in through the nose and a long exhale out through the mouth relax awesome cross the right ankle over the left grab the outer edges of the feet bend your elbows left to right if it's available here you might draw the toes up towards the ears if that feels good on the lower back should feel extra yummy after those butterfly crunches but if you're new to the practice and we're still creating space there you might be here breathing massaging the lower back as you Rock a little side to side then anchor your navel to your spine and here is where the fun is we're gonna rock front to back one of my favorite moves a little silly but if I can do it on YouTube surely you can do it in the comfort of your own home or maybe you're having a little yoga party arms and abs party oh yeah and you might take a moment to hover here particularly if you have a shoulder stand practice and you might move nice and slow or you might speed it up you might reverse the cross of your ankles in between and this is just a little invitation to remember to have fun also an awesome massage for the spine staying connected to your Center let's do one more wherever you are and then we'll roll all the way up and come to all fours okay so from all fours here my friends we're going to take a second to just find our alignment press them the tops of the feet and find that hovering cat cow we breathe deep here and we remember the neck nice and long here beautiful extension of the spine so if it's here send your gaze out straight down and if you're feeling frisky today it lifts your right toes draw a couple circles release lift the left toes press into all ten knuckles and release great slowly lower the knees walk the palms out it your nose okay and then curl the toes under as we lift up into plank cool so we're gonna come into a nice top of a push-up here find that sit bone to heel connection we can always take breaks here but we're going to inhale in deeply and exhale bend the knees to kiss the mat inhale spike through the heels exhale bend the knees kiss your mat mwah inhale spike the heels back exhale knees kiss the earth five more we got this inhale extend exhale lower inhale exhale keep it nice and slow inhale extend exhale kiss mwah inhale extend draw your navel up as you exhale kiss the knees great inhale extend stay here we're gonna walk the left palm in towards the center line as we turn out towards the right side of the mat come on to the outer edge of that right foot excuse me left foot and inhale right arm lifts hi now everyone lift your hips up towards the sky remember that hovering cat here as you inhale and exhale nice long smooth deep breaths side plank great for the arms great full body strengthener here as we draw the navel in towards the spine you can lift the leg here I'm super sore today so I'm tired you can take any variation you like you can even bend that front knee practice here one more breath inhale in exhale straight on to the other side so I'm going to turn here so I'm facing you but right palm is going to come to Center take a break in between if you need to but otherwise if you're challenging yourself today come on to the outer edge of that right foot and go right into it lifting the hips drawing energy up from the center channel and we come to side plank breathe tuck your chin into your chest navel to your spine relax your shoulders down away from the ears create a whole body experience if your body is shaking like mine yay prana moving body transforming take a deep breath in exhale out let's do one more breath cycle in and if you want to play with a leg or something on this side you can and on an exhale we release great lower the knees take a quick rest rotate the wrist and then we're to come back to that plank yikes okay so chaturanga push-ups so for this you can keep the knees lowered or you can come nice and wide with the legs so what we're doing essentially is shifting the weight forward if we're on top of a push-up hugging the elbows into the side body hovering halfway and then pressing back up oh my gosh I'm so tired my arms are sore so if you're wanting to challenge yourself and create more heat this is where you're headed chaturanga push-ups halfway hover and then navel to spine as you press back up okay we can also lower the knees and practice this half push-up here everyone keep lengthen your neck gaze forward inhale in exhale hover so we're either on the knees or on the toes you inhale press and all ten fingerprints exhale hover you got this five more wherever you are gaze is forward last one and we release onto the belly awesome take your rest here in summer party pose so if you're new to the practice or if you're just tired I am with you my arms are super sore we just take a little bits at a time or we stay connected to our breath okay awesome press into your pelvis reach the fingertips back shawm boston variation we inhale and extend through the crown of the head exhale send the fingertips and toes up and out spread the palms wide relax your shoulders down away from your ears we inhale reach the fingertips up exhale float the back like you're swimming through water inhale reach the fingertips up exhale everyone tuck your chin into your chest lengthen through the back of the head and neck inhale reach it up exhale release we do five more of these you can count in your head inhale reach up exhale inhale exhale radiating energy through the fingertips and toes inhale in exhale and inhale I don't even know if that was four or five and exhale on this last one we get a little creative we've been the knees and the elbows if we like we swing a little here great full body strengthener and then we release so I'm not really in accounting it's not really my thing so if I get off at counting I'm sorry take a little Child's Pose here and we're going to come back up to plank yay don't panic wide arm push-ups here so this is definitely to build strength so we can be on the toes here or on the knees we're gonna take the palms we're gonna bring to this kind of L shape here the index finger and thumb are gonna be the only fingers that are on the mat here let the other fingers fan off and we find our push up by their top of a push-up or half pushup we inhale keep the gaze forward exhale low we're done inhale rise up exhale lower inhale exhale inhale exhale release find your rhythm listen to your breath keep it going five more one more and release extended child's pose this time knees nice and wide or downward facing dog so we're working at all levels here depends where you are and how you're feeling today we're in downward facing dog or extended Child's Pose catch your breath then totally we'll come back up okay last thing here and then we flip back onto our backs yay we're going to spread the palms wide come to top of a push-up everyone come to that top of a push-up so this time we're gonna bring the toes in line with the hip points and again we're going to press away from the earth draw your lower belly in make sure the hips aren't coming up too high and towards the sky see if you can really find that sit bone to heel connection okay mm-hmm and from here I inhale in exhale touch the left toes off the mat inhale to Center exhale touch the right toes off the mat keep your gaze forward neck nice and long we dance here find your breath listen to your exhale pick up your pace and then after your dance slowly lower the knees curl the toes under and take a moment to rotate the wrists maybe check in with that neck again awesome so my idea of conditioning is to keep it nice and light and fun and loose so if counting is your thing then count but if I could invite you to do anything it is to make breathing your thing get in the rhythm of things with your breath okay we're gonna do that dance one more time let's do it pressing away from the Earth's just so you can find your breath so if there really is no right or wrong but use your breath as a little soundtrack as a little metronome for your work here on the mat here we come plank pose inhale exhale toe tapping out we can also come onto the elbows here my friends everyone keep your hips nice and low here we go five more and three four and last one and lower down awesome curl the toes under again we roll up this time loop the shoulders the wrists and then my favorite thing we turn and swirl coming back on to flat back awesome inhale extend fingertips and toes out long take a full body stretch an exhale float the fingertips down palms are gonna come underneath the buttocks here so this takes a second to get situated in I'm gonna move my my cool palms face down we draw the shoulder blades in and together and down and here we go guys we're almost done we got this press into all ten fingerprints send the legs out long cool so first things first we draw the navel to the spine we really really lengthen through the lower back as we draw the navel in so here's me drawing bellybutton in Ludhiana bunda and I like to really keep awareness through all of my palm here great neck is nice and long navel to spine as I hug the knees in send the legs up so I'm gonna flex through the feet here pressing through the heels slowly begin to lower down lower down only as far as to where your lower back stays flush with the mat or your navel stays engaged so that'll be a little different for everyone maybe you can lower all the way to here maybe it's here maybe it's here meet your edge so find that place where you feel so still support in your lower back and when you feel like you met your edge your lower backs about to go then draw your knees back in so we stay nice and supportive in the lower back here inhale extend exhale press through your heels lower down when you meet your edge navel to spine get in so we can find a little softness here as we build strength keeping a nice awareness in the neck in the face and mix and matching here so sometimes I come and my edges here and I'm like okay navel drawing and sometimes I'm able to lower my legs or my mermaid tails I like to imagine all the way to here and then I reel it in so play here so we're bringing a little yogic sensibility to this abdominal work here absolutely and if you keep returning to this video you'll you'll feel so awesome and be so surprised how one day you're here rolling it in and then one day you're just so mindfully and with such great integrity come all the way to here and reel it back in keep going my friends don't forget to breathe awesome let's do five more hey we got this movie you're on pace so you don't have to look at the video here it's awesome you know what we're doing we're working it out you're spending this time on ourselves so that we can be stronger happier healthier shinier human beings finish it up awesome then we're gonna send the fingertips left to right when you're done I begin to rock a little back and forth letting the knees hover in this reclined twist variation oh should feel so awesome for your side body create on the abdominal it's also really good for those digestive organs take out any bloating and inspire you to keep deepening the breath so back and forth we go and last but not least here we go we send the fingertips the toes up towards the sky can keep a soft bend in your knee doesn't have to be straight here but a nice energetic lift through the heels so even if we're not straightening here we keep a nice brightness in the feet okay this time we're gonna reach the arms up and overhead and you can soften bend at the elbows either cactus arms here kind of like ballerina arms here for me and my shoulders feels nice to kind of come to this football as techie cactus arms okay so this movements small and strong working those deep deep muscles as we inhale we lift the tailbone up navel draws down as we exhale we release inhale working deep inhale lift tail exhale lower so there's a tendency here to do this inhale kick the toes back exhale lower you nail it exhale lower and yeah I'm working my muscles pretty good here but I encourage you just to make it smaller so we can get those deep deep muscles really working from the inside out here this is the abdominal work that's going to help you fly in some of your asanas or your three some of those arm balance it is this is also really great for the back great for the posture so again try to avoid kicking your toes up towards your nose and keep it nice and small lifting and releasing lifting I really sing keep it going starting to feel it now for sure keep it going so just when you feel like giving up or if you've already taken a break hop back in and let's finish this out together ready here we go and we release come to that soup Tabata canasa and want it one more time bring the hands to the belly and give yourself a little rubdown Hale all right nice work today we're going to send the fingertips out wide oops sorry and then the toes out long and really truly I invite you do me a favor spend a couple minutes here in this pose here tsubasa yeah even if it's just a minute closing your eyes relaxing the weight of your body completely and fully in them into the mat so you can repeat this video again if you're not ready to rest you can do this whole video one more time if you are ready to rest give yourself a moment or two here to just balance out the energetic body honor your time on your mat and with yourself well I was in the air deep breath in and long exhale out ice work everyone and namaste [Music] [Music]