- Hi, everyone.
Welcome to Yoga With Adriene.

I'm Adriene and
you asked for it.

Today we have a longer sequence.

This is our third sequence
in our "Yoga For Weight Loss"

series and it is a
total body wake-up call.

So it's summertime
here in Austin, Texas

and a lot of folks are

looking to check
in with the body,

to connect or
reconnect with the body,

get in shape
for the summertime.

So whether you're 
looking to lose weight

or just find what
feels good in the summertime,

this sequence
is set up for you.

We're gonna touch on
all the major muscle groups.

We're going to integrate
and focus on quality of movement

and get in shape
for the summertime.

Find what feels good.

Hop on the mat and let's begin.

(upbeat music)

Okay. So we're going to
begin flat on the back.

Taking a second to lay out.

Take a deep breath in
and exhale, let it go.

So even though we're gonna work

a little bit hard
today on the mat,

we're going to just set an

intention here to always
move with grace, with ease,

to find what feels good
and to be with the breath.

So just take a couple seconds

here on your own to just
check in with the breath,

check in with the body.

(light music)

You can even
pause the video here

and really take
a couple seconds

and just let the day go,

let the to-do list go and

commit this time to
yourself and your practice.

Then begin to wiggle the toes,
wiggle the fingertips.

Maybe open the mouth,
the jaw nice and wide.

Lick your lips,
lick your chops.

Begin to point
and flex the feet.

Notice that ripple effect.

Opening and closing the palms.

Choosing to have a full body

experience here as
we work out on the mat.

I like to think of yoga 
as an opportunity to

spin plates mindfully.

We're often asked to spin so
many plates in the daily life

so here we get
to do it mindfully,

practice doing it mindfully.

Inhale, reach the
fingertips up and overhead.

Nothing fancy here,
just a full body stretch.

Notice I've walked my heels in

to be in line with
my hip points here.

As I stretch it out.

Take a deep breath in and
on an exhale, float it down.

Hug your knees up to your chest,

wrap the arms around the shins,

tuck the chin into the chest,

lengthen through
the back of the neck.

Take a couple seconds here,

why not,
to rock a little side to side.

Then cross your right
ankle over your left,

grab onto the
outer edges of the feet,

always mindful of the 
knees here as we inhale in

and exhale, rock it up.

You can rock it a couple
times if that feels good,

I'm gonna come to a nice
easy cross-legged position here.

Now this might
not be easy for you,

so go ahead and take a
couple seconds to find ease.

So rather than it being easy,

we come into a place
of ease as we inhale,

rolling up through
the top of the head,

the crown of the head here,

maybe looping the
shoulders a couple times.

And then we inhale, draw 
the palms together at the heart.

Inhale, lift the
sternum to the thumbs.

Find that dual action,

tops of the thighs draw down
as I lift up through my heart.

Same thing, I'm extending
through the crown of the head,

but grounding down 
through the shoulder blades,

tagging a little 
weight in the elbows.

Take a deep breath in.

As you exhale,
interlace the fingertips,

press the palms
forward, up and back.

Climbing up through
the side body here,

inhale in and
exhale, break free.

Fingertips float down and away.

A couple more like this.

Now a couple of notes here.

The lower body is gonna
want to kind of come up here.

Keep grounding
through the lower body.

So remember your
foundation is everything here,

building from the ground up.

So even the outer edges of
my feet here have a brightness,

tops of the thighs draw down.

And we come to prayer, Namaste.

Inhale in,
sternum lifts to thumbs.

Taking it nice and
slow here in the beginning,

we interlace and we exhale.

And inhale in again,
reach it up, forward,

up and back.

Lots of space between the
ears and the shoulders here,

so crawl the
shoulders away from the ears.

We can begin to
draw the hands away,

or if the
shoulders are really tight,

you can keep a nice
diagonal line here, no problem.

So we're really establishing

that we're here to
notice the sensations,

not to master the art of yoga.

That's actually a trick
question there because the art

of yoga is really being in
touch with those sensations.

Take a deep breath in.

This time we can draw a line
with the nose, look up.

Careful not to crunch
the back of the neck.

On an exhale,
float the fingertips down.

Opening the chest,
opening the shoulders.

Inhale, grounding
through the tops of the thighs.

This time, this town's,
gonna do some yoga.

This time jumping right in,

inhale,
reaching forward, up and back.

Exhale, float it down.

Great. Nice and easy here.
Fingertips come to the sides.

We draw a couple
circles with the nose here.

Round and round.

Notice how I'm letting my
mouth stay open here so

I'm not clenching in 
my teeth or in my jaw.

Nice and soft.

Reverse your circle
if you haven't already.

Working out the kinks.

Just noticing
the sensations here.

And then I draw the palms
back together at the heart.

Deep breath in.

Exhale, let it
out through the mouth.

Great, interlace, inhale,

forward, up and back.

Exhale, floating
the fingertips down.

And now spreading the palms,
we dive forward on to all fours.

Okay, so diving
into all fours here.

Right away, I'm gonna
spread my palms nice and wide.

Walk my wrists
under my shoulders here.

Finding a comfortable base and

then walking my knees
underneath my hip points.

Pressing into the tops
of the feet as well here,

I'm gonna take
my gaze straight down

between my index fingers.

Take a deep breath in.

And exhale, press up
and out of the palms,

that hand-to-earth
connection here, Hasta Bandha.

Draw the tops of the
shoulders away from the ears,

elbow creases shine
towards the front of the mat.

Now I'm even gonna press
into the tops of my feet here

and broaden through
the back of the neck.

So gaze is straight down.

I'm extending through
the crown of the head here.

Now I'm not sinking 
into my bones here

but I'm pressing
up and out of my foundation.

Again, building
everything from the ground up.

Now I'm gonna
check in with my center.

I'm gonna light 
this fire in my belly

and I'm gonna think
about my core as this channel

from the crown of the head
to the tip of the tailbone.

So I'm not gonna let
my lower belly draw down.

I'm gonna draw my navel up.

Nice and long in the lower back

and I'm not gonna collapse
in my shoulders here but

I'm gonna press up
and out of my foundation.

Now you might begin to feel a
little fussiness in the wrists

if you haven't worked like

this in a while
or ever (chuckles)

so I really, really 
encourage you to check

in with the sensations from
the crown of the head to the

tip of the tailbone to
press up and out of the palms.

This is gonna help us 
in our standing postures

and when things 
start to get a little heated,

we'll have
integrity in the practice.

So to check in with
that sensation furthermore,

I'm gonna inhale in,

exhale,
press into my palms,

press into the tops of the feet
and let the knees hover here.

Now it's not a big hover.

It's just a small hover.

Tops of the shoulder
drawing away from the ears,

gaze straight down,

navel draws up
towards the spine.

Now breathe here,

welcome that heat,
that energy,

that prana
flowing through the body,

that shaky-shake.

Hold on to your integrity
and remember the neck is an

extension of the
spine so keep the gaze down,

crown reaching forward.

One more breath in here.
Hang in there.

And then exhale, gently,
with ease, slowly lower down,

kiss the two big toes together.

Bring the knees as wide as
the mat and we send it on back,

Extended Child's Pose.

Here we can open the
palms if that feels good.

We can wiggle the fingertips
if that feels great and

let the forehead rest on
the mat for three breaths.

Breathing into the lower back.

Maybe breathing
into the belly here.

Letting the heart
melt down on the exhale.

Now on your next inhale,
rather than just shooting,

you look up.

Consider drawing
a line with your nose up

towards the front of your mat.

So we're beginning to move in
this kind of integrated way.

So rather than just looking up,
crunching the back of the neck,

I'm really melting it.
Finding what feels good.

Sending some energy
back to my sit bones

as I draw a line with
the nose and look forward.

Spread the palms,
inhale, reach forward.

And we come back
to all fours here.

Walking the knees 
underneath the hips

and wrists
underneath the shoulders.

Inhale in, exhale, again,

we press up and out
of our foundation.

Find that hover here.

Breathe nice,
long, smooth breaths.

Tops of the shoulders
drawing away from the ears,

gaze is straight down.

Press into all
your knuckles here.

Press into all ten fingerprints.

See if you can grow
a little bit taller.

And on an exhale,
with control, with ease,

I slowly lower it down.

This time, elbows come
where the palms were as

I prep for Downward Facing Dog
with a little Puppy Posture,

walking the knees back.

Fingertips are gonna stay
in line with the elbows here.

So they're gonna want to come
in towards the center or out.

See if you can keep them
nice and in line with the elbows,

just notice,
as I walk the knees back

and melt my heart down.

If the shoulders are tight,
we may only come this far.

Breathing and in time,
melting it back,

letting the pelvis tilt
up towards the sky

and then softening 
that lower rib cage in.

A couple of nice,
long, smooth deep breaths here.

Awareness in all ten fingerprints,
nice and strong.

Then inhale,
integrative movement.

I draw a line with the nose,

slowly look forward and
shift my weight so that my heart

comes just in
front of my elbows here.

Now, you might know
where I'm headed here.

I'm going to curl my toes under,
keeping the elbows underneath

the shoulders and the
wrists in line with the elbows.

I'm gonna inhale in,
curl the toes under

and exhale, 
extend through the heels.

Now the crown of the head is
gonna want to collapse down.

Keep that neck nice and long.

Tops of the shoulders are

actively drawing
away from the ears.

I'm drawing my navel 
in towards my spine

and my sit bones 
down towards my heels.

Now press up and
out of your foundation.

Take one more
deep breath in here.

And then exhale,
with control,

slowly rocking onto the knees
and coming back to all fours.

Last time here is
we hover in Tabletop,

spreading the palms wide.

Inhale in, exhale,
we lift up nice and easy.

So rather than pressing up,
think about levitating.

Enjoy it, right?

Pressing up out 
of your foundation

and then letting it hover.

Enjoy your focus
straight down here,

nice, soft, Drishti
as we look straight down.

Long, beautiful neck,
navel draws up.

Really lengthening from

crown of the head to
tip of the tailbone.

This is hard work
so breathe, hang in there.

Lots of integrity and on
an exhale, slowly lower down.

Great. Curl the toes under,
reach the fingertips forward.

You can always send it back to

Extended Child's Pose
instead of Downward Dog,

no problem,
or you can come to this

Puppy Posture which
is pretty much the same

benefits as Downward Dog,

just a little more cooling
and less of an inversion.

So I'm gonna go up
into Downward Facing Dog

by curling my toes,
spreading my palms wide.

And then today I'm gonna 
really tilt my pelvis up here

and let that be 
what drives me up.

So tailbone lifts up towards
the sky, hip points lift high.

Notice I'm keeping my
knees bent here at first

as I just check
in with the body.

So you can stop looking at
the video for a second here

and just pedal the feet
and find your dog today.

Just notice the sensations here.

You can close your eyes
and above all my friends,

take a nice, sweet,
deep breath in.

And exhale, let it out.

So I'm not trying to create
the perfect Downward Dog shape.

Even here I'm not trying to

create the perfect
Downward Dog shape for you.

I'm checking in with my Dog.

Later on I can work on
action points of the pose

but I'm pressing up 
and out of my foundation

and just bringing a
little bit of life to the body.

Okie dokie.
One more deep breath in here.

Hang with me.

And exhale we
slowly lower to our knees.

Great come on to the fingertips.

Come on to the tops of the feet.

Walk your
fingertips all the way up.

Palms come to the
tops of the thighs.

Tailbone scoops under

and lengthens down as
I come up here on my knees.

Once again, just as I did before

I'm gonna draw my
palms together at the heart.

Inhale, lift sternum to thumbs.

Exhale,
interlace the fingertips.

Inhale, pressing into the tops
of the feet for stability here.

Softening the lower rib cage in

so I'm kind of
knitting those lower ribs in.

So lots of integrity and
then tailbone's drawing down.

I'm gonna interlace the
fingertips and inhale reach up.

Full breath here stretching

through the
side body lifting up.

And then exhale, floating
the fingertips down and away.

Ooh, opening the shoulders.

Here we go again.

Inhale, pressing
forward, up and back.

Exhale, floating
the fingertips away.

Inhale, maybe the neck starts
to get a little bit involved.

Maybe the nose
traces the fingertips.

Exhale.

And this time we
inhale open the palms wide.

Spread the fingertips.
Spiral the shoulders.

So we're really getting this

spiral effect here
as we open the heart.

Inhale reach it up.
Smile.

Palms come together,

Jai, and we'll all
tuck our pelvis here,

lengthening the tailbone down.

And then exhale pranam, bowing.

Bowing to that which is greater.

Here we take a deep breath.

And exhale, let it go.

Draw a line with your nose.

Inhale, look forward.

Spread the palms.

Shift your heart forward.

Curl your toes under
and shimmy it on up again,

Downward Facing Dog.

Okay. So we're starting
to deepen the breath here.

We're starting to
warm up the body.

Create space from the
sit bones to the heels.

I'm keeping an awareness 
in the space between my navel

and my spine as 
I pedal the feet here.

And I'm even softening
those lower rib cage,

those lower rib cages,
the lower rib cage here.

Knitting them together.

I'm gonna slowly walk up towards
the front edge of my mat.

Taking it nice and slow,
rolling through the foot.

Have a little fun with it.
Why not?

Really massaging
through the foot.

Checking in with the sensations
on the soles of the feet.

As I come up to the
front edge of the mat,

feet either hip width apart 
or flush together.

You decide but nice
conscious footing here.

Now inhale, draw your
palms to the tops of the feet.

Slide them all the
way up to the thighs.

Past the shins,
past the knees,

all the way up to
the tops of the thighs.

We inhale, loop the shoulders,

lift the heart, extend through 
the crown of the head.

Sit bone to heel connection here

as I just check out
where my weight is on my feet.

So this is gonna be
different for everyone.

Just check out where you are.

Bring some integrity 
into the neck

as we draw the
navel up and inhale in.

On an exhale,
slide the palms past the knees,

past the shins,
back to the tops of the feet.

Inhale in again, sliding
the palms now to the shins.

Same thing here,
we loop the shoulders.

No locking in the knees here
so nice and soft in the knees as

I spread awareness through
all four corners of the feet

and lengthen the crown
of the head forward.

Deep breath in here,
shoulders away from the ears.

On the exhale,
slide it back down.

Now bring your fingertips
to the outer edges of the feet.

We inhale in.

Knees can be soft and bent here.

As we inhale in,

we loop the
shoulders and slowly,

without locking the knees,
look forward.

So we have three
versions here of flat back.

One, two, and three

and you can mix and match 
them throughout this practice.

On the exhale,
we soften and bow.

And then everyone,
tuck your chin into your chest,

bend your knees generously,

drop your sit bones
and slowly roll it up.

Take your time, stack the spine.

You know what to do here,
curling that tailbone in,

noticing the
sensations in the body

as you rise
up to Mountain Pose.

It's here where you 
can take a second

to put your 
hair behind your ear.

No, to either bring the
feet flush together

or spread the toes and keep 'em
nice and hip width apart.

Now Tadasana, we inhale,
lift the heart up,

loop the shoulders,
tailbone lengthens down.

I draw energy up through the

arches of the feet
and here I go.

Inhale, spiraling the shoulders,
I inhale, reach it up.

Palms kiss together
here and then exhale.

I'm gonna soften the knees
as I bend forward all the way,

Uttanasana, Forward Fold.

Now inhale, lift up to your flat
back position, your version.

And then exhale, soften and bow.

Back up the way we came.

Open the palms,
spiral the shoulders,

bend the knees.
Inhale, reach it up.

Palms kiss together and we
exhale back down to the heart.

Three more just like that,

picking up a
little bit with speed.

Inhale, moving
mindfully, reach it up.

Exhale, diving forward,
no locking of the knees here.

Inhale, lift to flat
back position, your version.

Find your own expression here.

Be with the breath as
you exhale, soften and bow.

Inhale, open the palms,

spiral the shoulders,
reach it up.

And exhale back
down at the heart,

tailbone down,
tucking the pelvis.

So I'm going from here,
which is like I love you,

a bushel and a peck,

to really drawing my
center underneath me.

So head over heart,
heart over pelvis.

That's what I mean
by tucking the pelvis.

Get that question a lot here.

Okay, one more time.

Inhale, open the palms,
spiral those shoulders open.

Armpit chest lifts up
as palms come together

and we soften the
knees to bow forward.

Inhale, lift up
to flat back position,

mix and match your version.

Inhale, extend.

And exhale, soften and bow.

Inhale, spiraling the
shoulders, reach it up.

And exhale back
down to the heart.

Take a deep breath in.

Exhale,
interlace the fingertips.

Soften in the knees.

Inhale, pressing the palms

forward, up and back
just like before.

And exhale,
releasing the fingertips

and taking it all the way down.

Notice how I'm keeping
the knees nice and bent here.

Inhale, lifting and listening,
(chuckles)

lifting up to a
flat back position.

And exhale, soften and bow.

Now this time step your right
leg back into a runner's lunge.

Take a couple of breaths
here to just find your footing,

walking those left toes and

that left heel out so
we're not on a tight rope.

Nice wide base here.

I like to work
with a nice wide base

as I press it to
my right big pinky toe.

And to each his own,

you might find that you need
to lower this right knee here.

Take your left thumb,
peel that left hip crease back.

And just check it out,
my friends.

Make sure you're breathing.

Don't worry
about doing it right.

Just notice the
sensations in the body.

Your body will
tell you what to do.

So inhale, everyone.

Loop your shoulders,
heart radiates forward.

And on an exhale,
plant your palms.

and think about drawing your

left leg all the way up so
we're working the core here.

So we're not just brushing
this leg back really heavy.

We're pressing up and out of

our foundation as we
make this transition.

So I press up, lift that leg
and step it back, Down Dog.

Pedal the feet.

Breathe deep, softening
that lower rib cage again.

Head and neck is nice and loose.

So make sure you
wiggle your neck.

Make sure you're not holding.

Now from here,
I'm gonna inhale in.

Exhale, come onto
my tippy tip toes.

And then slowly
shifting forward,

I'll lower my knees and come
back to that Tabletop Position.

Drawing the navel up,
pressing up out of my palms.

Inhale in here.

And exhale out
through the mouth.

Inhale in again.

Slowly pressing
into my foundation,

I'm gonna extend the right toes
out towards the back of my mat.

Now you'll notice that the
weight is gonna want to shift

over into the left
side of the body here,

but I'm gonna try to
keep my shoulders square,

my heart lifted,

my navel drawing
up towards my spine.

And then I'll slowly take
my right toes and turn them

towards the
left side of the mat.

So I'm dropping that
left hip bone down here

as I do that action.

And then I can release the
right toes back to the mat.

So it doesn't
have to be so high.

I want to keep my
hip bones level here.

And remember,
we can always adjust our hands,

adjust our feet.

Empower yourselves to really
be the director here to notice

the sensations
and make adjustments, explore,

be expressive based
on those sensations.

So when we're really
listening to the body,

we're really doing it right.

Inhale in.

Exhale, draw everything
in towards center.

Carve a line with
your right knee

and draw your
nose to your knee.

Press up.

Navel draws up
towards the heavens,

press into the palms.

Two more of these.
Inhale, nice and slow.

Notice my gaze is
straight down here.

Dropping that hip bone,

pressing up and
out of the palms.

On an exhale, nose to knee.

One more. Inhale, 
extend tops of the shoulders

drawing away from the ears.

And exhale, carving a line
with my knee, nose to knee.

Great. Inhale, 
last time, extend out.

This time, I'm gonna
press into my right palm,

draw my navel up, and then
reach the left fingertips

towards the front of the mat.

So right toes back,
left fingertips forward.

I'm pressing up and out of my

foundation to keep
my shoulders level,

my hip points level.

Lots of hard work here.

Inhale in.

And then exhale,

find the ease with control,
we'll release it back down.

Great. Take a second if
you need to roll your wrists or

take a breath or two in
Extended Child's Pose.

And then we come
back to all fours.

Spreading the palms,

pressing up and out
of my foundation.

Inhale, extend
the left toes out.

So switching sides now.

Really extending
through the toes here.

I reach, reach, reach.

Weight's gonna want to
come into the right side body.

I'm gonna keep it nice and even,
or at least I'm going to

set intentions to
keep it nice and even.

Building that strength
in the body nice and slow.

Navel draws up.

I turn my left toes now towards

the right side of the mat
or the right side of the room,

really dropping this left hip,
excuse me,

left toes towards the
right side of the room.

Yeah, dropping this left
hip bone, pressing up and out of

the palms, extend
through the crown of the head.

The back of the neck
is nice and long here

so there's no crunch, no drop.

Beautiful straight line.

Now inhale in.

Exhale, nose to knee.

Navel draws up.

Lower belly.

Inhale, extend nice and slow.

Don't let all the weight
collapse into the right body,

but keep it nice and center.

Right side body.
Nose to knee. (chuckles)

Inhale, extend.

Exhale, nose to knee.

Inhale, extend.

Keep the left toes extending.

Draw your navel up
towards your spine.

Press up and out of
the left palm and inhale,

right fingertips reach forward.

So I'm reaching
with my right fingertips.

I'm extending
through my left toes.

Heart's lifting, I'm pressing
up and out of my foundation.

I'm breathing deep.

I might be
trembling a little bit here,

but I'm smiling,
finding the ease.

And on an exhale,
I slowly lower down.

Again, take a second to roll

through the
wrist if you need to.

Breathe. We can always 
go to Extended Child's Pose.

Otherwise, I'm gonna 
walk my fingertips forward,

curl the toes under,

and send it on back,
Downward Facing Dog.

Pedaling the feet here for
a couple breaths and then

arriving in a little
bit of stillness here,

letting the
breath do the movement.

Couple of action points here.

Spreading awareness
through all of my palm,

all of the knuckles,
all ten fingerprints.

Really pressing up
and out of the palms,

finding this external
rotation in the shoulders and

then this internal rotation
in the tops of the thighs.

Inhale, drop your left heel.

Slide the sole of the right
leg up towards the heavens.

Now same thing we
did in all fours here.

I'm not gonna let my weight
come into the left side body,

but I'm gonna try to keep
my shoulders square here.

Maybe turn the right toes
towards the left side

of the mat to feel
that right hip point

or right hip bone dropping.

Then everyone inhale,
lift your right foot

a little bit higher
as you drop your left heel.

Take a deep breath in.

And exhale, bending all the
way up into our runner's lunge.

Great. Slowly lower
that left knee down.

Come on to the
top of the left foot.

I interlace my fingertips,
bring them to the top of the

right thigh and
press my heart up,

really paying
attention to my footing here.

So maybe coming to that nice

wide base if that
feels more stable,

but then also integrating from

the tail to the
crown of the head,

drawing that tailbone down.

If you need to pad
the knee here, you can.

You can also double up
on the mat here like so,

revealing the bottom
of your mat to the world.

Okay. So I'm here.

I'm not sinking in just yet.

I'm nice and stacked.

So I'm, again,
softening the lower rib cage,

I'm lifting up through
the crown of the head.

Inhale, palms come together.

My legs are working
super hard here, by the way.

I'm squeezing my inner
thighs in towards the center,

and it's almost as if

I'm trying to press up
and out of that back leg.

So I'm not soft and
I'm not sinking in.

I'm lifting up.
Legs are nice and strong.

Palms back
together at the heart.

Take a deep breath in.

Exhale, interlace.

Inhale, now, sinking
forward with integrity.

Mindful as I inhale,
reach forward, up and back,

Crescent Moon.

On the exhale,
bend the elbows,

release the fingertips,
open the shoulders wide.

Palms back
together at the heart.

Inhale, lift the
sternum to the thumbs.

Exhale, interlace.

Inhale in again as we reach
the palms forward,

up and back.

Breathing into
that left hip crease.

Bend the elbows.
Open the shoulders.

Just moving with
your breath here.

One more.
Inhale.

Beautiful. Belly comes 
to the top of the thigh.

Palms come to the mat,

and I curl the back
toes under and step it back,

Downward Facing Dog.

Pedaling the feet
for a couple of breaths.

Then once again,
finding that stillness.

Knees can stay bent here
as generously as you need.

Breathe.

Now drop the right heel.

Inhale, slide the
sole of the left leg up,

sole of the left foot.

So I'm not just
hoisting my left leg up.

(groans) Okay?

I'm using that
integrative movement.

So it's not what we're doing,
but how we're doing it.

The quality of movement
here as I slide and extend,

integrating every muscle fiber.

Right heel continues to drop.

Turn your left toes towards
the right side of the mat,

dropping that left hip bone.

Pressing up and
out of the palms.

Breathe here, everyone.

So even if the leg only
goes this high or this high,

that's great.
But we're not wanting to come

all the way into
that right shoulder here,

but keep the
shoulders nice and square.

Now on your next inhale,
everyone,

lift your left leg
a little bit higher,

wherever it's at.

And then take it on through,

carving a line
with the knee up.

And we come to the other side,
dropping the right knee down,

coming onto the top
of that right foot.

There's no rush in transition,
so take your time here.

Interlace the fingertips,

squeeze those
inner thighs together.

Find that Mula Bandha,
that lift from the pelvic floor.

More on that later.
There's another video on that.

As we inhale,
loop the shoulders

and come to find our footing.

Squeeze the
inner thighs together.

Palms come
together at the heart.

Head over heart,
heart over pelvis.

Pelvis is gonna
want to tuck out here,

but I'm gonna draw it in.

Lighting that fire in my belly.

Inhale.

And exhale, interlace.

Here we go.
Inhale.

Gently, mindfully, with an
attention on that back foot.

So don't forget
about your foundation.

As I inhale,
press it forward,

up and back.

On an exhale,
notice the sensations in

the right of that hip crease,
that right hip crease,

as I bend the
elbows and float it back.

Sorry, it's hard to talk
and feel the sensations here.

I'm normally walking around
the room while I do this,

so sinking into
that front knee.

Make sure it doesn't go 
past that front ankle as

I reach forward, up and back,

opening the heart.

Navel draws in as I exhale.

And one more.

Follow your breath.
Inhale.

Belly comes to the top
of the thigh for stability.

I plant my palms,
curl my back toes under.

And this time,
I'm gonna lift that back knee

and rock the back foot up
to meet the front, Forward Fold.

Now, often people ask me,

"I know I can't do it
in one step." Who cares?

Take 10 billion steps.

Enjoy the journey as we come

all the way back up
to Forward Fold, Uttanasan.

In time, we'll build those
intercostal muscles and

we'll have the strength,
most likely,

to step that leg up.

But it takes time.

Let it all hang.

Take a deep breath in,
Uttanasan.

As we exhale, grab the elbows.

If that feels good,
rock a little side to side.

Then releasing the hands,
inhale,

lift up to flat back position,
your version.

And exhale, soften and bow.

Spiral the shoulders,
open your palms,

bend your knees,
and reach it up.

Inhale, full breath,
full body experience.

And exhale, back
down at the heart.

Jumping right in for more.
Inhale, reach it up.

Enjoy this next
move as we exhale,

soften the knees
and bow forward.

Breathe, inhale, lift up,

flat back position,
your version.

And exhale, soften and bow.

Inhale, stepping the
right leg back, runner's lunge.

This time, you can 
lower that back knee

or keep it lifted as 
we spiral the shoulders.

And inhale,
reach it up to high lunge.

Exhale, drawing the shoulder
blades in together and down.

Peeling that
left hip crease back,

finding your footing,

so drawing energy
up from the earth.

Inhale in here, exhale,

float the fingertips down
and around to come together,

palms back at the heart.

Okay, inhale.

Squeezing the
inner thighs together,

we interlace here.

And reaching forward.

Inhale, palms reach
forward, up and back.

On an exhale, you can stay
here for a couple of breaths,

but on an exhale,
we release.

Same as before.

Pressing into that
back pinky toe, inhale.

Forward, up and back, exhale.

Last time, inhale, interlace.

To come out, belly comes to
the top of the thigh, step one.

Step two, palms to the mat,

step it back,
Downward Facing Dog.

Lifting that back leg up,
and we breathe.

This time,
we can lower to the knees

or we're gonna imagine

a nice hurdle here in
the center of our mat.

We've done this in a
couple of other videos,

and I'm really digging on the

hurdle here in
my public classes.

So imagine
there's a hurdle here.

I'm gonna draw
the navel up and over,

so I'm going over that hurdle

so rather than just
sliding into Plank,

I'm going up and over,

so pressing up
and out of the earth.

You can come to Plank here or
lower the knees for Half Plank,

no problem.

If you do lower the knees,

make sure that you still create
this nice long line from the

crown of the head to the
tip of the tailbone here.

So we're not
letting the pelvis poke out,

but we're tucking it in.

Tailbone lengthening down
towards the backs of the knees.

Great, everyone.
Inhale in here.

Exhale, slowly go up and
over back that hurdle,

Downward Facing Dog.

Two more like that, up and over.

And back.

Last one, up and over.

Navel draws up.
Plank Pose.

And back.

Up and over,
dropping through the heels.

Lots of space between
the ears and shoulders here.

And then we inhale,
lift the right toes,

step the right leg up,
runner's lunge.

Now we can lower the
knee here if we need to,

otherwise we're
gonna keep it lifted,

keeping a nice awareness
in that left pinky toe here.

Finding my footing,
knees stacked above the ankle,

and inhale,
opening the hands,

I reach it up as I press into
my front foot, high lunge.

Right hip crease
is peeling back,

breathing into the
front of that left hip crease.

Float your
fingertips down and away,

palms come
together at the heart.

Inhale, lift your
sternum to your thumbs.

Exhale, interlace.

Here we go again.

Find your expression,
move with your breath.

Inhale,
pressing the palms forward,

lengthening through
the crown of the head,

up, drawing a line,
and back.

Exhale, bending, softening
through the elbows, we release.

Inhale.

Reach forward, up and back,

squeezing the inner thighs
together for stability.

On the exhale,
soften and release.

One more, inhale.

Strong lower body.

Navel draws in.

Exhale, lower belly in, 
elbows down.

To come out, belly to the
top of the thigh, step one.

Step two, palms to the mat.

I'm gonna step it back to Plank.

I can go to Half Plank here.

I'm gonna show Half Plank here,
crossing the ankles.

I'm going to tuck my pelvis,

lengthen down
through the tailbone.

Straighten my arms,

press up and out
of my foundation.

Now I can do this
here in Plank as well.

Chaturanga practice.

So a lot of people are
intimidated by Chaturanga.

Think about this as practice.

As I inhale in, exhale,
bend the elbows just halfway,

whatever your halfway is today.

Now pressing back up,
we're gonna do three of these.

We got this.
Inhale, don't let the neck go.

Keep drawing the tailbone down
towards the backs of the knees.

On an exhale, bend your elbows.

Notice how I'm not bending them

left to right but keeping them
nice and close to the side body.

Press it up.

Even if you only bend half an
inch here, that's gravy, baby.

It's got to
start somewhere, right?

Transformation is hard,
but that's what we're here for.

Inhale in,
marrying it with the ease.

Nice and long in the neck.

Now this time,

either with the knees on
the floor or lifted in Plank,

I'm gonna lower all the way down

nice and slow or lower
down until you collapse down,

my friends,
and come onto the belly.

Go ahead and take a couple

seconds here to rock
a little side to side.

Smile.

Take a deep breath in.

Then exhale.

Bring the tops of
the feet to the mat.

Heels are in line
with the hip points here.

Drawing the tail down,
pelvic bone or pubic bone

press into the earth.

I'm gonna inhale,
drawing the elbows,

excuse me,
underneath the shoulders,

spreading the
palms nice and wide,

elbows underneath the shoulders.

Again, pressing
into my foundation

by pressing into the pubic bone,

pressing into the
tops of the feet,

and then growing
tall from there and

then finding that extension
through the crown of the head.

So I'm not
crunching in the neck here.

I'm really allowing the

shoulder blades to draw
in and together and down.

Spread the palms,

and then my elbows kind of have
this active sensation there,

even drawing away
from each other

as if I were trying
to tear the mat in half.

Strong foundation.

As from there, I grow tall,

extending through
the crown of the head.

Now soften the
lower ribcage in again.

Breathing into
the abdominal wall.

Feeling the
sensations in the body,

not giving up
with the integrity,

so really pressing
into the foundation.

No collapsing
into the bones here.

Now maintain
that as we inhale in.

Again, pressing
through the foundation.

Exhale, draw a line with your
nose past your right shoulder.

Shoulder blades in
and together and down.

I find that extension in the
crown of the head here really

breathing into the
left side of the neck.

Then exhale,
come back to center.

And same thing
on the other side,

taking it to the other side.

Drawing a line with the
nose past the left shoulders.

I breathe into the
right side of the neck,

but also press up and out of

my foundation and
extend through the crown.

Lots of sensations
here as I inhale in.

Exhale, back to center.

Slowly drop your
chin to your chest.

Release.

Palms go to where
the elbows were here.

We curl the toes under.

And first we press it
to the top of the pushup.

Inhale.

Exhale, back,
Downward Facing Dog.

Pedal the feet.

Now you can experiment with how
long or short your dog is here.

I'm gonna inhale in.

Walk my toes up
just a little bit.

Bend my knees generously.

Belly comes to the
tops of the thighs.

Now remember that hurdle,

that up and over action as

I bend the knees
generously and just play around.

Open yourself up
to a new experience.

Bend the knees
and then inhale in.

And exhale.

Hop towards the
front of your mat.

If you don't make it,

walk up towards the 
front edge of the mat

and let it hang over, Uttanasan.

Grab the elbows,
rock a little side to side.

Breathe in and out.

Release the hands.

Inhale, lift up to 
flat back position, your version.

Remember we can
mix and match here.

And on an exhale,
soften and bow.

Bend the knees.

Spiral the shoulders,
open the palms.

Inhale, reach it up.

And exhale back
down at the heart.

- [Chris] Can I get that inhale
reaching up one more time?

- Yeah.

Soften in the knees.

Open the palms.

Spiral the shoulders and inhale.

Reach it up.

Nice, full, deep breath.

Palms kiss together
over the head

and I exhale
back down at the heart.

Jumping right in.

Inhale, reach it up.

Last time.

Exhale, soft in the
knees as I dive forward.

Enjoy this move.

Inhale, 
lift to flat back, your version.

Long, beautiful neck.

Exhale, soften and bow.

Heel-toe, heel-toe
the feet together.

Plant the palms by bending your
knees and hop it back to Plank.

Surprise yourself.

Great. Stretch out through
the backs of the legs.

Remember that sit bone
to heel connection

as I press up
and out of the palms.

Inhale in.

Keep extending
through the left heel.

Lift your right leg up.

Doesn't have to be a big lift,
just a little lift.

Now for five nice,
long, deep breaths,

I'm gonna move this leg.

Remember finding the ease.

Remember hovering in that

Tabletop Position where
I press up and out of the palms.

Two more breaths here.

You can do it.

Navel towards the spine.

Find the grace.
Find the ease.

Exhale, release.

Knees come to the mat.

Come on to the tops of the feet.

Fingertips walk back up
to the tops of the thighs.

And we inhale.

Spiral the shoulders.

Reach it up.

Tailbone draws down as the palms
come together at the heart.

Great.
Diving back in for more.

Roll your wrists
a couple of times.

Back to Tabletop Position.

Then curl your toes under,
send it back to Plank.

Sit bone to heel connection,

pressing up and
out of the palms.

Extension through
the crown of the head.

Long, beautiful neck.

Send that energy
through your right heel first.

It's gonna help.

Then inhale in.

Exhale, lift the left leg.

Five breaths.

You can let it just stay,
spreading the toes,

or I find it helps to move.

Moving, breathing, smiling.

Strong upper body, strong core.

Nice awareness from 
the crown of the head

to the tip of the tailbone.

Two more breaths here as you

lift the back of that
left thigh towards the sky.

And then exhale.

When you're ready, lower down.

Go ahead and bring
the two big toes together.

Widen the knees
as wide as the mat.

And send it back to
Extended Child's Pose.

This time, knees nice and wide.

Palms are gonna
come together and

swim forward,
up and back here.

Palms in prayer kind of coming
into a little shark fin here

as we rock a
little left to right.

And breathe.

Then forehead rests on the mat.

Fingertips can soften here.

On your next inhale, imagine
breathing into your lower back.

Feel the skin of your
back stretch as you breathe in.

And on an exhale,
imagine sending your sit bones

down to kiss the
soles of your feet.

Feeling that stretch
in the shoulders, the arms.

Now remember,
it's not what we're doing,

but how we do it so pay

attention to your quality
of movement on this next move.

As we inhale,

slowly draw a 
line with the nose.

Look forward,
fingertips come down.

Enjoy your focus here
as you spread the palms.

Finding what feels good.

Lifting the heart up and over,
we come back to all fours.

Walking the knees
underneath the hips.

Wrists directly
underneath the shoulders.

Now inhale in here, press
up and out of your foundation.

You can curl
the toes under here.

Actually, let's all go ahead
and curl the toes under here.

And start from this hovering
place as we lift the knees.

And then send it up and back.

Down Dog.

Inhale in.

Exhale, keep the toes curled
under as we drop the knees.

Two more like this.
Press up and out.

Down Dog.

For a little more here,
you can bend the elbows halfway.

Then send it up and back.

Let's do one more.

Keep those elbows in
line with the shoulders.

Downward Facing Dog.

Great, walk your dog out
a little bit longer here.

Pedal the feet.

Take a deep breath in.

Exhale, go up
and over the hurdle.

Chaturanga practice.

Hugging those
elbows into the side body.

Send your gaze slightly forward

as we rock
forward onto the toes.

Elbows hug in.

We slowly lower down or lower
down until we collapse down

and smile, laugh, fart.

Loop the shoulders,
inhale, lift up, Cobra.

No crunching in
the back of the neck.

Exhale, soften and release.

Curl your toes under.
Press up to Plank.

Inhale.

Exhale, Down Dog.
Drop the heels.

Okay. Now hang with me 
as you drop the left heel,

inhale, slide the
sole of the right leg up.

As you exhale,
I'm gonna take my right knee

forward and around to
kiss the right elbow.

Mwah.

Inhale, reach it up.

Exhale, right knee carves a
line straight through center.

Nose to knee,
navel draws up.

Inhale, drop the left heel.
Right toes up.

Exhale, shifting forward,
right knee to left elbow.

They kiss.
(mimics kissing)

And we step the
right leg up into our lunge.

From here, squeeze
the inner thighs together,

spiral the shoulders.

Inhale, send everything up.

Sinking into that front knee,
palms come together.

Jai, the celebratory Namaste.

And then exhale
all the way back down.

Vinyasa.

Plant the palms, step it
back to your Plank or Half Plank.

Experiment. Hug the 
elbows into the side body.

Send your gaze forward.

Shift your heart
slightly forward.

Then slowly lower down
all the way to the belly.

And inhale, lift up, Cobra.

Follow your breath, exhale.

Inhale, curl the toes under, 
draw your navel up.

Press into your palms, Plank.

And exhale, Down Dog.

Drop the right heel.

Slide the sole
of the left leg up.

And inhale, coming forward.

High lunge,
spiral the shoulders.

Inhale, reaching the
fingertips back to come up.

Jai. Palms kiss
together above the head.

And then exhale,
belly to the top of the thigh.

Fingertips to the mat as we set

that right foot
back to meet the front,

Forward Fold.

Inhale, lift to flat
back position, your version.

And exhale, soften and bow.

Now from here,
heel-toe, heel-toe

the feet as wide as your mat.

I'm gonna come into the center
of my mat to demonstrate this.

Take a couple breaths
here just to let it go.

Notice how my knees are bent.

No need to show off here.

No need to lock the knees ever.

So I'm wanting to let the body

integrate and stretch nice
and long from crown to tail.

Great.

So I'm gonna turn to face you,

but you stay
just where you're at.

Now, I'm gonna open my
toes a little bit wide.

So your toes might,

depending on how
long your legs are,

they might come off your mat.
(chuckles)

Feel strange here. Okay.

Fingertips come to the mat.
As I inhale,

look forward just like
I do in flat back position.

Exhale, bend those knees.

Drop your sit bones and
come into a yogic squat.

If you're like, "Ha, ha.
Very funny, Adriene,"

then you might grab a block or
a blanket and put it underneath

your sit bones just to
provide a little bit of lift stability

or you might lift your
heels and do it this way.

So no worries if the feet
are not flat on the ground.

Okay. So what
I am doing here is

keeping that lift in my heart
and this integrity that we've

built from the crown of the
head to the tip of the tailbone.

So no matter what
variation you're in,

I'm not collapsing over,

but I'm keeping this lift where
my heart's plugging through.

The palms can come together

here at the heart
if that feels good.

Outer edges of the arms press

the knees wide if
that feels appropriate.

Otherwise, I can keep my palms

or my fingertips steady
on the ground, my friends.

Now a couple deep breaths
to breathe into the hips,

to keep that lift in the heart.

The lower rib cage
still softening in.

Full body
experience here as I breathe.

Now if your
fingertips are on the mat,

keep them there
and keep breathing.

If your palms are together,
take a deep breath in.

Lift your
sternum to your thumbs.

And then interlace.

And squeezing everything in,

so almost as if you're trying
to lift up from the pelvic floor.

Interlace the fingertips,
draw the tops of the thighs out

and away as you press the
palms forward, up and back.

Then exhale, bending.

Release.

Interlace.
Inhale, reach it up.

Exhale, softening at the elbows.

So I just don't want straight
arms 'cause then we don't get

to kind of
integrate that movement.

It just kind of
ends up being rigid.

So let's try again.
Interlacing.

And then exhale,
soften in the elbows.

Let's do one more.
Inhale.

Exhale, draw your navel in.

Namaste.
Thank you, Blue.

To come out of the posture,

I'll slowly release
my palms to the mat.

Find that lift in the heart
to rock forward onto my feet.

I'm gonna turn to the
side here just for you to see.

Then from here,
I'm gonna walk my palms out,

straight arms,

and then slowly shift
knees back underneath hips,

Tabletop Position here.

And then crossing the ankles,
I'm gonna mindfully come on

through to seated or I can
sweep my legs to one side and

come that way mindfully
back on through to seated.

Where I'll bring the soles
of the feet to the mat and find

that sit bone connection here

as I draw up through my torso

and find that
lift in the heart here.

Inhale, palms together.

Now, feet are not together.

They're aligned
with my hip points.

Palms together here.

Loop the shoulders.

Inhale in.

Lift the heart.
Exhale, interlace.

Inhale.

Open the knees wide.

Soles of the feet
are gonna come up.

As you inhale,
reach forward, up and back.

Now soften the rib cage here.

Navel towards the spine.
Inhale in.

Exhale, float the fingertips
away as the knees come in.

Now palms come
together at the heart.

I inhale, lift my
sternum to my thumbs.

Now I can stay here.

I can already feel my abdominal
wall kind of engaging here.

You can totally stay here,
my friends.

Or you can begin to walk your

heels a little bit up and
lift the soles of the feet.

So again, I can stay
here or I can lift the soles.

Now I'm not collapsing here.

I'm using everything we
did in our practice so far,

particularly in the torso,

from the crown of the head
to the tip of the tailbone,

to keep that integrity here,

to keep that pressure
out of the lower back,

and to maintain this core
strength from here to here.

So not just here,
but all throughout.

Loop the shoulders.

Inhale in.
You can stay here or exhale,

send your fingertips forward,
palms face up.

So elbow
creases towards the sky,

just allowing the
shoulders to drop in.

So again, I have
several variations here.

Here, here, or here.

Now inhale in.

You can stay here or

bring the fingertips
to the backs of the legs.

I'm gonna close the knees.

So I'm just checking in.

When the heart
wants to collapse,

then I'm gonna take a step back

and begin to breathe and find
that lift in the heart again.

Now I can stay here or
inhale in and then exhale,

straighten the legs,
reach it up.

Heart lifts as
the toes reach up.

Exhale, bend.

Maybe coming to
the fingertips here,

lightening the
load on the arms.

Inhale.

Heart lifts up.

Toes reach up with heart.

And then exhale.

I'm feeling it.
Inhale.

Reach it up.
Shoulders loop.

Open throat, chin lifts.

Inhale, heart lifts.

Chin lifts, toes reach.

Now you can stay here.
Here.

We have all these variations.

Basically I'm just giving you
a billion and one variations to

engage from the crown of the
head to the tip of the tailbone.

Slowly softening
the lower ribs in.

Now if you're
feeling adventurous,

don't even worry
about the posture,

but inhale in.

If you're feeling like you have
this integrity in the spine,

on an exhale,
see what happens if you shoot

your legs up and
your fingertips forward.

Inhale in.

Exhale, shoot it out.

And then back.

Inhale in.
So we're not holding.

We're just experimenting,
playing.

Inhale in, exhale, shoot it out.

Inhale in.

Exhale, shoot it out.

And one more time just for fun.
Inhale in.

Exhale, look up.

Great. Fingertips come 
to the backs of the legs.

We're all gonna enjoy
this move as we inhale in,

smile and then exhale,
rock it back.

Rock it a couple of
times if it feels good.

And then slowly we'll
come to lay flat on the back,

taking a deep breath in,

hugging the knees into the
chest just like we did before,

rocking a little side to side.

Now everyone
relax your shoulders.

Relax your face.

Feel the quality of air in
the room wherever you're at.

Now take the
fingertips interlaced,

bring them behind the head.

Elbows nice and wide here.

Breathe into the armpit chest.
Inhale in.

And then exhale, lift the 
shins parallel to the ceiling.

Inhale in.

As you exhale,
lift the head, the heart,

the elbows up off the ground.

And nice and easy, 
nothing fancy,

we're just gonna
begin to alternate here,

bringing the right elbow
towards the left knee as we

straighten through the
right leg and then switching.

Move with the breath.

Just a couple of these
before we move onto flat back.

Breathing.

Move nice and slow.

Imagine you're at the pool.

Feel the skin kissing your face.

Even it out.

Then we'll come back to hug
your knees into the chest,

lowering the head,

tucking the chin to lengthen
through the back of the neck.

Rock a little side to
side if that feels good.

Then exhale, 
release the hands and

allow your feet to come
to the mat with a thud.

If that felt great,
do it a couple more times.

Inhale.

Exhale, soles hit the mat.

Feels awesome,
that kind of ricochet here.

Inhale.

And one more.

Great. Reclined twist,
palms come to the mat.

Excuse me, come to the earth.

And inhale,
drawing the knees in.

Exhale, melting the
knees to the right.

And here's where
I pass it on to you.

Keep your
shoulders rooting down,

but allow the knees to melt
from one side to the other.

Stretching those intercostals,

but if you want to
bring more awareness,

more strength to the core,

you cannot allow the legs to

actually touch the
ground and just let them hover.

So each time I'm twisting and

then using my
navel to draw back.

Find a way to synchronize this
with the breath, of course.

You can close your eyes.

Great, go ahead
and even it out here.

And then allow the outer
edges of the feet

to come to the mat
as we transition through

a reclined butterfly here.

Drawing the fingertips down,
opening the palms.

Press into your head.

Lift the shoulder blades up.

Draw them in and together
and down so the shoulders are

drawing down away
from your ears here.

So lots of space here.

Lots of space between
my lower back and the mat.

Take a deep breath in here
and exhale, sigh it out.

Now you can stay here to
finish your practice here today.

Do not skip this pose,
my friends.

I'm tempted to skip
this posture at home too,

but take at least five
breaths in a Shavasana today,

either with the soles 
of the feet together here

or 5 to 15 juicy minutes here

as we draw the right leg out,
the left leg out.

Let the legs open wide.

Let the armpit chest breathe.

We close our eyes.

We lengthen through
the back of the neck

and we take this time
to acknowledge ourselves.

First, take a deep breath
in full of gratitude

for taking the time 
to do a video today

to be with our bodies,
to be with the breath.

Hopefully collecting and

gathering a little
bit of information,

creating a little bit of space

and toning and
building strength in the body.

Inhale, lots of love in.

And exhale, let it go.

Okay, so that was the third

sequence in our
"Yoga For Weight Loss" series.

You can interchange this

with the other two
that we have thus far.

We're gonna have more
coming in the future,

but for now just know that this

is something that is not
intended for you to master,

yogi master right away.

It's built to inspire you for

transformation
either on the outside,

for summertime, on the inside,
for all the time to find what

feels good and be the
best version of yourself.

So have fun with it,
take your time,

do what you can,
write questions,

comments below,
let me know how I can help you.

And like I said,

you can interchange this with
the other two videos and have

quite a yummy
workout for your week.

So I hope to hear from you.

Thank you for all your
feedback thus far and Namaste.

(upbeat music)