- Hey everyone, and 
welcome to Yoga With Adriene.

I'm Adriene and today we have

another Yoga for Digestion

or yoga for when 
you've just eaten too much.

Life is good, it's all good. 
And guess what?

The tools of yoga and your pal
Adriene, we're here to help.

That's the beauty of 
the at-home yoga practice.

So before you get all 
caught up in your head

and go down that rabbit hole,

let's just tend to 
the body with some breath

and some good vibes 
and balance it out.

Hop into something extra comfy.

I highly recommend 
drawstring pants. (laughs)

Let's get started.

(upbeat music)

Alright buds, let's start

in a nice comfortable 
seat of your choice.

It's all good, man.

Life is good and 
you know what's better?

Eating, we're so lucky,
grateful that we even get food.

So, if you're 
starting this practice

feeling hard for yourself, 
let's try to shift that

into A, gratitude

for the gifts that 
we have received

and also yeah, 
for food on the table period.

And we'll just slowly just
try to shift our perspective,

find what feels good, 
really quick easy breezy today.

So sit up nice and 
tall and we'll start

with just a little pranayama.

A little moment 
of meditation, of pause

to just really 
soften through the belly

and sit up tall.

Lengthen through the neck.

Let your hands just rest
wherever they fall naturally.

And I just wanna keep 
it real, like it happens,

you know, we get the 
best of ourselves sometimes.

We have regrets.

The best way to shift 
anything, in my opinion,

is to think about being graceful

and also grateful.

So, the two Gs 
here to the rescue.

And yeah, we're gonna do

some digestive 
health stuff, of course, but

start with the two Gs
and just find a little grace.

So make sure you're 
not clenching anywhere.

Especially in the lower belly.
Let your belly just hang.

Be loose.

And then, seriously, 
tap into the gratitude.

What are you thankful for?

Give thanks for the things that

you have and the 
nourishment that you receive.

And we'll cultivate a little
mindfulness here on the mat.

Grace and gratitude.

Gracefully and with gratitude.

Moving in slow circles, 
inhale, come forward.

Chest, heart smooths forward.

Exhale, around and back.

Notice how slow we're moving.
Inhale, come forward.

You gotta bring 
the breath though

and then exhale, 
around and back.

Now, depending 
on how full you are,

just see if you can 
really move from your center.

Whatever that means to you.

Maybe you picture your 
navel drawing a big circle.

Maybe you like that 
image of the coffee grinder.

Shout out to Bev.

And then reverse your 
circle if you haven't already.

Go the other way and start to
wake up the body even more.

So find some extra 
movement here on this circle.

Alright, then 
bring it all back in.

Spiral it all back in.

Bring the hands 
together at your heart.

Grace and gratitude.
Inhale.

Bow the head to your heart,
grace and gratitude.

Feel that deep stretch 
in the back of the neck.

Keep it soft and easy today.
(clears throat) Excuse me.

And here you go, left hand's
gonna come down to the ground

and right fingertips gonna
shoot over towards the left.

And then you're just 
gonna alternate back and forth.

And you can 
reach out diagonally,

you can reach out to the side,

you can take the classic,
traditional side body stretch,

but just find a little 
back and forth movement

that feels awesome.

And try to keep your 
belly soft and the breath full.

Then the next time 
your over to the right,

go ahead and find a twist.

So you'll inhale, lengthen.

Then exhale, gentle twist.

And then what really brings home

the broccoli or the bacon here,

that was dumb,
is the breath.

So breath down into the belly,

this directional breath, 
breathing down.

And then keep it smooth 
and even as you breathe out.

Calming any stress or 
anxiety that might have come,

that might have led 
you to this practice.

Yeah, and then with 
nice, easy breeziness,

just come back to center.

We'll take the same 
thing on the other side.

Super chill.
Inhale, lift the chest.

And exhale to twist.

Breathe downward into 
the belly as you breathe in.

And then it comes up 
and out as you breathe out.

Come back to center.

And we repeat.

Hands come to thighs and knees.

We're gonna move in a circle.

Different kinda 
breath this time.

See if you can find a 
breath that really is deep

and synchronizes 
with the movement

in any way that feels good.

So, there's no 
right or wrong here.

Just move with your breath.

Aw, and moving with your belly

and if any other sounds 
or expressions come out,

go ahead and let them.

Hey-o, sorry for the people
you're practicing with though,

in case it's gas.

And reverse your circle.

And if you're 
practicing this alone,

if you're practicing this alone,

just get all like, 
oh, freaky-deaky.

And if you're practicing 
this with friends or family,

just go ahead and say 
hello to them right now,

like, "What's up? So glad 
we're doing this together."

Bring balance to the body.

Yeah.

Benji.

Alright, and then 
bring it back to center

and easy twist to the right.

Tuck the chin, 
roll up through the spine.

Big inhale, soft belly.

Exhale, twist.

Big inhale.

Exhale, twist.

Oh yeah.

One more, inhale.

Exhale, twist, and 
then come back to center,

take it to the other side.

Tuck the chin, 
roll up through the spine.

Make sure you're 
not leaning back,

so sit, sit up nice and tall
and lift your sternum up.

Inhale and exhale.

And so the 
breath is active here.

Inhale to lift and 
lengthen, create space,

and then exhale to twist.

Never underestimate the power of

breathing deeply 
and consciously in a twist.

Alright, after three 
cycles of breath at least,

go ahead and 
bring it back to center.

Bring the palms together once
again, grace and gratitude.

Inhale.

Exhale, bow your 
head to your heart.

Awesome, come to lie on 
your back, nice and easy.

Ooh yeah.
Aw yeah, aw yeah.

Sounds are 
welcome in this practice.

This is at-home yoga, man.

Come all the way on your back,

and when you get there, 
snuggle your shoulder blades

underneath your heart space.

Get comfy, 
feel supported by the earth.

And then here we go.

We're gonna hug both 
knees into the chest.

Take your time, 
scoop the tailbone up.

Then hold onto your right knee,

and send the left 
leg out long, all the way.

Let your heel kiss the ground.

Then squeeze your 
right knee into your chest.

Take big ol' breath in.

And then as you exhale,

slowly peel your 
nose up towards your knee.

Breathing deep, try to keep
the skin of the face soft.

You can rotate the 
right ankle one way

and then the other, if you want.

Oh yeah, can you 
hear my stomach?

Inhale.

And exhale to release.

Great, release 
the right foot down.

Hug the left 
knee into the chest,

and slowly extend 
the right leg out long.

Wind relieving pose, 
squeeze the left knee in.

I'm not playin' 
dude, this is in the books.

This isn't like 
some weird Adriene stuff.

This is in the books.

Squeeze, inhale.

Slow exhale, slow peeling of
the head, neck, shoulders up.

Nose toward the knee.

Keep the skin of 
the face soft. Breathe.

So, we're creating compression 
now on the left side.

The stomach, you always wanna do

right knee up to the chest first

in case you're 
doin' this freestyle,

willy nilly on 
your own without me,

which I support.

Inhale.

Exhale to release.

Oh, yeah.
(chuckles)

Bring the left foot 
to the ground,

right foot to the ground.

Take a breather, 
hands on the belly.

You're gonna walk the 
feet as wide as your yoga mat

and then bring 
the knees into touch.

So you can just 
soften through your belly.

Breathe deep, just breathe.

Close your eyes.
We're almost done.

Allow the body to go 
through its different stages.

That ain't never gonna change.

So don't beat yourself up,
don't be too hard on yourself.

Be grateful, be graceful,

and keep creating 
grooves and patterns that just

keep bringing you 
back to what feels good.

Alright, press up 
off the tippy toes

and lift the 
knees up to the chest.

One final ditty.

We're gonna take the 
knees over towards the left

and then you're 
gonna open your elbows up

to cactus arms or football,

Post-Thanksgiving, if you're 
doing this in real time,

then this is appropriate.

Ah, football goal post arms.

If that ain't your 
thing, cactus arms.

Breathe into your belly.

If you like, 
turn onto your right ear.

Close your eyes.

Inhale.

Exhale, bring it back to center,

and take it onto the other side.

Last one, you got it.

Try to bring your 
left shoulder to the ground

as you turn onto your left ear.

Breathe down into your belly.

And back to center.

One more time, 
squeeze the right knee in.

Right Side, left leg out.

You can also do 
left leg on the ground,

I mean, left foot on the ground.

Breathe.

And then right 
leg out, left leg in.

Breathe.

Both knees in, squeeze.

And exhale to release 
everything to the ground.

Corpse Pose, yes, 
rock this Corpse Pose.

Inhale, lots of love in,
find a little smile.

It's all good, baby.

And then exhale 
just to relax everything.

Way to go for taking 
time to do this video.

Take some more 
time for yourself.

You'll bounce back.
Your body will balance out.

The best thing you 
can do for yourself

is be graceful and grateful

and enjoy every 
second of all the gifts

that life is bringing you,

even the ones 
that feel a little eh.

Just know it's all a gift.
It's all a tool.

It's all an 
opportunity to learn.

And tomorrow's 
a new day. Deep breath.

And exhale.

My stomach's making noises.

Bring the hands together

and we say,

Namaste.

(upbeat music)