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
going to 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
[Music]
okay so we're going to begin flat on the
back Oh taking a second to lay out take
a deep breath in then 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 you can
even pause the video here and and really
take a couple seconds to just let the
day go let the to-do list go and commit
this time to yourself and your practice
[Music]
they 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 so I like to think of yoga as
an opportunity to spin plates mindfully
we're often asked to spend 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 side
then cross your right ankle over your
left grab on to the outer edges of the
feet always mindful 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 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 and back climbing up
through the side body here inhale in and
exhale break reach the 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 top so that the
eyes draw down
we come to prayer namaste inhale in
sternum lifts to thumbs
taking it nice and slow here in the
beginning we interlace on the exhale and
inhale and 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 a 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 time this town this towns are going
to 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 quenching my teeth
or in my jaw reverse your circle if you
have already 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
Shh
and now spreading the palms we dive
forward onto all fours
okay so diving into all fours here right
away I'm gonna spread my palms nice and
wide walk my wrists underneath 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 the earth connection here
hasta bandha drawl 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 broad and
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
is 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 into my shoulders here but I'm
gonna press up and out of my foundation
now you might begin to feel a little bit
of fussiness in the wrist
haven't worked like this in a while or
ever 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 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
shoulders drawing away from the ears
gates 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 twos together bring the
knees as wide as the mat and then we're
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
[Music]
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 a look up consider drawing a
line with your nose up towards the front
of the mat so we're beginning to move in
this kind of Integrative way so rather
than just looking up crowd you the back
of the neck I'm really milking it
finding what feels good
sending some energy back through my sit
bones as I draw a line with the nose I
look forward spread the palms inhale
reach forward then 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
deep breaths tops of the shoulders
drawing away from the ears gazes
straight down press into all your
knuckles here press on all ten
fingerprints see if you can grow a
little bit taller and on an exhale with
control with ease down this time elbows
come where the palms were as I prepped
for downward facing dog with a little
puppy posture you're 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
aligned with the elbows just notice as I
walk the knees back and melt my heart
down if the shoulders are tight we
mainly come this far
breathing and in time melting it back
letting the pelvis tilt up towards the
sky and then softening that lower
ribcage in a couple of nice long smooth
deep breaths here awareness and all ten
fingerprints nice and strong
then inhale integrative movement I draw
a line with the nose you 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 at in here
I'm gonna 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 going to want to collapse
down keep that neck nice and long top so
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 on
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 as 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 trade down here nice
soft rusty as we look straight down long
beautiful neck navel draws up really
lengthening from crown of the head to
tip at 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 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 I 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 paddle 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 lie 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
onto 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 calm up here on my
knees once again just as I did before
I'm going to draw my palms together at
the heart inhale lift sternum to thumbs
exhale it release the fingertips inhale
pressing into the tops of the feet for
stability here softening the lower
ribcage in some kind of knitting those
those lower ribs in so lots of integrity
and then tail bones drawing down I'm
going to 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 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 Shh 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 pranaam 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 and 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
and the space between my navel and my
spine as I pedal the feet here and I'm
even softening those lower ribcage those
lower rib cages the lower rib cage here
knitting them together I'm going to
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 you 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
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 you know 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 these knees can be
soft and bent here as we inhale in we
loop the shoulders and slowly in without
locking the knees look forward so we
have three versions here a 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 topped your chin into your
chest bend your knees generously drop
your sit bones and slowly rolling up
take your time stack the spine you know
what to do here to curling that tailbone
in noticing the sensations in the body
as you rise up to the mountain pose it's
here where you can take a second to put
your hair behind your ear know to either
bring the feet flush together or spread
the toes and keep them nice and hip with
the part 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 up palms kiss together here and
then exhale I'm gonna soften the knees
as I bend forward all the way Lewton
asana 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 palm
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 any
a lift a 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 I'm going from here this 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 in the
pelvis get that question a lot here okay
one more time inhale open the palms
spiral those shoulders open armpit chest
lifts up its 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 this lifting
and listening 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
and that left heel out so we're not on a
tightrope nice wide base here I like to
work with a nice wide base I pressed 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 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 ribcage again head and neck
is nice and loose so make sure your
wiggle your neck make sure you're not
holding hmm not for me I'm going to
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 then exhale out
through the mouth inhale and again
slowly pressing into my foundation I'm
going to 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 that
so 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 presa navel draws up towards the
heavens pressing 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
release it back down great take a second
if you need to roll your wrists or take
a breath or to an 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 weights gonna want to come
in to the right side body I'm going to
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 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
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 way collapse into the right body
but keep it nice and center right side
buddy nose to knee inhale extend
exhale nose to knees 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 hearts 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 wrists if you need to
breathe we can always go to extended
Child's Pose otherwise I'm going to walk
my fingertips forward curl the toes
under and send it on back downward
facing dog
peddling the feet here for a couple
breaths and then arriving in a little
bit of stillness here letting the breath
do the movement a couple of action
points here spreading awareness through
all of my palm all 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 of 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 going to let my weight come in
to the left side body but I'm gonna try
to keep my 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
runners 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 stack so I'm
again softening the lower ribcage 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 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 and 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
peddling the feet for a couple 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 so I'm sole the left foot so I'm
not just wasting my left leg up okay I'm
integrate 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 in you know 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 on to 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 and 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 and 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 do this so sinking into that front
knee make sure it doesn't go past that
front ankle as I reach forward and back
opening the heart navel draws in as I
exhale
[Music]
and one more follow your breath in him
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 though I can't
do it in one step who cares take ten
billion steps enjoy the journey as we
come all the way back up to forward fold
uttanasana 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 a newton Ahsan as we
exhale grab the elbows if that feels
good Rock a little side to side then
releasing the hands in hand 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 runners 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 breaths but on an exhale we
release
same as before pressing into that back
pinky toe inhale forward and back
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
but we're gonna imagine us a nice hurdle
here in the center of my mat we've done
this in a couple other videos and I'm
really digging on the hurdle here in my
public classes so imagine there is 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 a half
playing no problem if you do lower than
these 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
or hang in a head and 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
runners lunge now we can lower the knee
here if we need to otherwise we're going
to 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 line
right hip creases 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 step1 step2 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 gonna tuck my pelvis lengthen down
to 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 half way
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 been 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 lifting plank I'm gonna
lower all the way down nice and slow or
lower down until you collapse down my
friends and come on to the belly go
ahead and take a couple seconds here to
rock a little
side-smile to 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 pressing to the earth
I'm going to inhale drawing the elbow
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 hey 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 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 and 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 pass 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 sit
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 push-up inhale exhale back
downward facing dog dog pedal the feet
now you can experiment with how long or
short your dog is here I'm gonna inhale
in
Wacka my toes up just a little bit then
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 mend 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 roots on us and
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
[Music]
softening 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
and 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 it
doesn't have to be a big lift just a
little lift now for five nice long deep
breaths I'm going to 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
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 neck 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 bodies 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
going to come together and swim forward
up and back here palms and prayer kind
of coming into a little sharks in here
as we Rock a little left to right and
breathe and 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
we're directly underneath the shoulders
now inhale in here press up and out of
your foundation you can curl the toes
under here
actually that'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 peddle 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
dropped the heels
okay now hang with me as we drop the
left heel inhale slide the sole the
right leg up
you exhale I'm gonna take my right knee
forward and around to kiss the right
elbow 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 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 dive a 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 and 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 on your palms plank and exhale
down dog drop the right heel slide the
sole the left leg up and inhale coming
forward high lunge spiral the shoulders
inhale reaching the fingertips back to
come up dry palms kiss together above
the head and then exhale belly to the
top of the thigh fingertips to the mat
as we step 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 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
disability or you might lift your heels
and do it this away so no worries that
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 build we've built excuse me from
the crown of the head at the tip of the
tailbone
so no matter what variation you're in
I'm not collapsing over but I'm keeping
this lift for 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 it
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 because 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
and those let's do one more inhale
exhale draw your navel in Shh
[Music]
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 on to 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 down 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 in line 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 going to come up as you inhale
reach forward up and back
[Music]
now soften the ribcage to your 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 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
it's 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 and
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 and I'm going to close
the knees so I'm just checking it when
the hard ones to collapse then I'm going
to 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 inhale heart lifts
now you can stay here here we have all
these variations basically I'm just
giving you a billion in wine variations
to engage from the crown of the head to
the tip of the tailbone slowly lowering
excuse me 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 yeah
and then back inhaling so we're not
holding
we're just experimenting playing
inhaling exhale shoot it out inhale in
exhale shoot it up 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 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 your
now take the fingertips interlace 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 heads the heart the
elbows up off the ground and nice and
easy nothing fancy we're just going to
begin to alternate here bringing the
right elbow towards the left knee as we
straighten through the right leg and
then switching the move with the breath
just a couple of these before we move on
to flat back breathing
[Music]
well 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
in the knees to 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 ricocheted
here in him 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 mine
able 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 edge 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 there's lots of space
here lots of space between my lower back
in the mat take a deep breath in here
and exhale sigh it out now you can stay
here to finish your practice here today
and 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
we're taking a time to do a video today
to be with our ponies 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 letting
[Music]
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 and
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 summer time 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
[Music]