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Hello, and welcome to Yoga with Adriene. I
am Adriene. Today we’re going to learn a quicksequence for weight loss, so we’re going to
use the entire body, stimulate the belly,get that digestive tract happy and healthy
for the new year, and we’re going to begintoday on our mats, duh, on our backs. So let’s
come to flat back position, hmmmm, and thispony tail is not working out for me. There
we go. All right. I am going to tuck my chininto my chest, lengthen through the back of
the neck. I am going to press into my headlike I did in Chavasan video. I am going to
press into my elbows. I am going to draw myshoulder blades in together and down, just
creating a little space, broad collar bonehere, open chest, mmmmmmmm, and I relax back
down, and I am going to extend my legs outlong and inhale, reach my fingertips up and
over my head, full body stretch here fromfingertips to toes I can point and flex the
feet, and this is organic here. This is easy-breezybeautiful cover girl, and I really just want
to take a moment right now to say that themore organic movement we can find and create,
the more correct we’re doing our yoga. Soalthough I am here to guide you, feel free
to move within the sequences, especially aswe continue on through the year. Find that
organic movement in your body. Okay, so I am going to inhale in, stretch
one last time. Just full body stretch justwaking up from fingertips to toes, and then
on exhale, I am going to flex my feet, toesup towards the sky, and slowly psheeeeeewwwww,
float my fingertips down by my side. I willplant my palms here, and then just checking
in with this core, this belly which we’regoing to bring a lot of attention to here,
at the top of the year, just kind of stimulating,massaging those internal organs. Again, getting
that digestive tract happy and healthy. Pressinginto the palms. Instead of going right leg,
left leg, or one leg than the other, I amgoing to bring my awareness to my navel. Udi
and abunda, we draw the navel towards thespine, tuck the pelvis, and then just check
in, even if it’s not possible in this moment,I am going to slowly try to lift both knees
up at the same time. So you might be likehaha! No way. And that’s fine, and then if
it didn’t happen on the first time and youwant to try it again sometimes I’d like to
do it a couple of times just to, “Oh, yeah,”check in with my center.
From here I’ll scoop the tail bone up, lettingmy lower back become flush with the mat. Feel
free to rock a little side to side, hug yourknees into your chest if you need a moment
here, pheewww. And then from here I am goingto inhale. Slowly lift my knees so that they
are above my hip points. Now my lower backis going to want to come up from the mat,
mmmm, mmm, I am going to scoot my tailboneup and support my back by drawing my navel
in, also checking in with that center again,connecting to the abdominal wall. Right away
here I am already feeling this fire in mybelly. So if I am feeling like it’s difficult
to keep the lower back flush with the mat,bring your knees a little bit in front of
the hip point. So rather than stacking themevenly, especially for beginner it’s nice
to get that lower back down to the ground. I can point my feet here. I can flex my teat,
feet, my teat , I can flex my feet. I can spread my toes, yogi toes, it doesn’t
matter. I just want a little bit of brightness,a little bit of awareness to the feet so I
am not just hanging into my bones, but I amnice an stacked; bright in the feet.
Inhale, reach the fingertips up towards thesky and behind again, pheeewww, on an exhale
I settle in, opening the shoulders. Then Iam going to interlace here, bring them behind
my head, keeping my thumbs extended here,maybe giving my neck a little massage, and
then opening the shoulders. Now this wholetime I am not just hanging out. I am drawing
my navel down. I am scooping my tailbone up. So the opposite of that would look like this,
but I am scooping my tailbone up, drawingmy navel towards my spine. Shins parallel
with the ceiling, knees in front of the hippoints if you need a little more lower back
support. Press your elbows into the mat. Tuckyour chin into your chest. Inhale in. As you
exhale, scoop your tail bone up, draw younavel down, and slowly begin to lift the head,
the neck the shoulders, the elbows. It doesn’thave to be a Cirque du Soleil move. It can
just be a nice, little hover here. In fact,imagine you’re holding a big piece of fruit,
maybe a big, juicy mango or cantaloupe, orwhatever the heck you want in between your
chin and chest. So rather than coming intoa crunch as we’re used to, I am creating space.
I am really drawing my navel down as I keepmy elbows nice and wide. The tendency here
is to crunch. I am going to keep it nice andlong imagining my big piece of fruit here.
My belly is working out right now, and thentendency number two is that the elbows kind
of want to come in to shield yourself fromthe hell, and instead we want to open ourselves
up to the light. That was cheesy, sorry, butit’s true.
So, keeping it nice and open and soft in theface on that same grace note. It’s like instead
of clinching here I am letting my belly dothe work. I am creating that inner fire. I
am breathing nice, long, smooth deep breaths,keeping those elbows wide. Psheeeeeeeew. Pfeeeeeeeeew.
Using my thumbs to pull the back of the neck,nice and long. After a couple of
nice, long deep breaths here. I will inhalein and exhale slowly lower down, taking a
rest here, bringing the soles of the feetto the outer edges of the mat, and then letting
the two knees fall into center. I take a coupleof breaths here, just relaxing, and breathing
into the belly. Again, remember when you inhale,we fill the body with air, so that breath
travels down. When you exhale it comes backup and out through the nose or mouth. So I
am taking my arms here to cactus arms, justopening taking a breather, and then I will
come back. Inhale, bringing the knees abovethe hip points or slightly in front. Shins
parallel, right away, scooping my tailboneup, drawing my navel down. Interlacing the
fingertips, bringing them behind the head,thumbs extended as once again I find that
nice, big open space between my chin and mychest, my chin and my heart. Elbows are going
to want come in here, but instead I am goingto open the mouth wide. Pffeeeew.
Now you can see me point and flexing and movingmy feet. That’s because rather than coming
into our perfect, asana shape which I am notinspiring us to do, I want us to. I do want
us to be in correct alignment, but I wantus to empower each other, especially in yoga,
but in life, to find what feels good and towork organically into the posture. Then we
come into whatever that perfect pose is. Sokeeping it alive. Pfeewww. Listening to my
body. My belly is working really hard here. Again, I am going to take a couple of nice,
long deep breaths. Let’s take five here asI extend through the crown of the head and
exhale scooping the tail bone up. Pshhheeeeew. Elbows nice and wide. Skin in the face soft.
So even though I am working reallyhard in the belly here. Keep breathing. I
am finding a grace, a sense of ease in theupper body, supporting my lower back by drawing
the navel in. Now, I can take a rest here,or to go one step further, I am going to inhale
in as I exhale. I am going to shoot my fingertipsout towards the outer edges of my mat. I am
going to turn my palms face up so the shoulderscan really drop in the socket coming away
from the ears. I can come into moodra hereif I like, whatever you like. Open palms,
and we take a couple of breaths here, again,building that fire in the belly, massaging
those internal organs, staying nice and looseand easy-breezy in the next. Psheewwwww.
Again, knees are above the hip points or slightlyin front. I am open in the throat chaka, so
I am not crunching here, but nice and open. Let’s take one more deep breath here. This
is kind of like a cockroach pose. I am goingto regret this. I am going to look at this
video and be like, “What are you doing?” ButI am engaging my core. Here we go. One last
breath. Psheeeew. On an exhale I am goingto come to recline butterfly. Soles of the
feet together, and just letting it all hangfor one breath, mmmmmmmmmmmm, and I extend
my toes out, reach my fingertips up and overhead,again, nice full body stretch. Pfffffffff,
and exhale floating the palms down, psshewwwwww. Once again, I am going to see if I can hug
my knees into my chest by bringing them bothin at the same time. Here we go, let’s see
if I can do it. Yeah, baby, and then rockinga little side to side, massaging the lower
back. Inhale, draw the toes up towards thesky. Now, if the legs straightened, great,
if not, keep them bent, who cares? Bend yourknees as generously as you need to letting
the blood flow in the opposite direction. I am scooping my tailbone up, navel down towards
the earth. If I can straighten my legs, Iam going to flex my feet so my toes are pointing
now towards my face, pressing into the heels,pressing into the tops of the thighs, and
then inhale, reaching the fingertips up andoverhead.
Exhale, I am going to slowly lift, just likeI did before, head, neck, shoulders as I reach
my fingertips towards my ankles, but again,I am not crunching here. I am keeping it nice
and open in the upper body. So it’s stillkeeping that broadness in the chest. Fingertips
reaching towards the heels again. If I bendmy knees, same, no big deal here. Finding
what feels good, listening to my body, keepingthat big piece of fruit between my chin and
chest. Shoulders drawing away from the ears. One more breath here. Hang with me, and then
exhale and we come back. Psssssheeewww. Fingertipsreaching up and overhead. Inhale in here.
Extend through the crown of the head, longneck, exhale, reach your fingertips. Draw
your navel down, reaching towards my heels. Psseeeeeewwwww. Inhale, reach it back, and
now we flow. Exhale, reaching up, psheeeeeewwwww. Inhale, fingertips reaching up behind you.
Exhale, peeling it up, nice and long in thespine. Inhale, reaching back, exhale, navel
draws up. Scoop your tailbone up towards yourheels, and back and two more, inhale, exhale,
pseeeeeewwww, , pseewewwwwww. Now,for a little more fire in the belly. I can
take five breaths to pulse here. So I am keepingmy toes pointing or my heels flexing, and
I will pulse. Kind of snorted on one of those.
Okay, I am reaching towards the outer edgesof my feet. Inhale, reach the fingertips back,
exhale, floating the palms down. Route yourpalms to the earth and just for funzies checking
in with my core I press into my palms andslowly lower down. I am with control, with
ease. Even if I only get this far on the collapseinvolved, that’s fine. Checking in with that
belly, that fire. Psheeeewww. Slowly loweringdown, using the palms, navel drawing towards
the spine, and then when the heels release,I take a second here to relax and rock the
head a little side to side, ear to ear. WhenI am satisfied, I will pancake the palms back
down on the earth and inhale, last time, drawingthose knees at the same time back into the
center. This time crossing the right ankleover the left, grabbing onto the outer edges
of the feet, I can take a second here to justfind that full body smile, bending the elbows
left to right. Rock a little side to side,and then I am going to rock and roll it up,
north to south. So inhale, exhale, start rocking. You can do this a couple of times here, massaging
the spine. It might look and feel a littleridiculous at first, but it’s awesome.
Kind of working out the kinks, and then eventuallyI will come to rise back up. I will put my
hair back up because my hair is all asymmetrical. I did a movie last year and they cut asymmetrical
and I haven’t got a haircut yet because Iam just going with the flow. It’s 2013 baby!
Okay, so I have created this fire in my belly. I am feeling it right now. I am going to continue
on my journey by pressing the palms in frontof me, spreading the palms wide, and then
slowly transitioning to all fours. So justsituate yourself in the center of your mat.
Come to that tabletop position, spreadingthe palms wide. I inhale in, exhale, press
up and out of my foundation. Drawing the shouldersaway from the ears here. Inhale, look forward,
drop your belly and exhale. I am slowly goingto transition into downward dog by curling
the toes under, walking my fingertips forward,and then slowly lifting the hip points up
towards the sky, nice and slow on this firstone as I peddle the feet out.
Pressing into my palms, tops of the shoulder,rotating away from the ears, just working
out here for a couple of breaths, nice, long,smooth, deep breaths as I massage my feet,
and wake up my dog, bending the knees generously,and then now I would like you to imagine there
is a hurdle in the center of your mat. Remembertrack and field day, those were fun! I used
to eat sour pickles. Anyway, big hurdle infront of the mat, nice, friendly hurdle, right?
That’s a metaphor if I ever said one. Inhalein. As you exhale you’re going to go up and
over that hurdle. So rather than just transitionand collapsing into the bones to plank. Ah,
ha, ha, ha. I am going to go up and over. I am going to empower myself. I am going to
light up the body. So inhale in. As I exhaleI am going to up on my tippy-tip toes, drawing
my navel up towards my spine and slowly shiftingmy weight forward into plank.
As I slowly lower my hip points, I extendthrough the heels. I squeeze the buttocks
together, shoulder blades in and togetheras I extend through the crown of the head,
maybe taking the gaze slightly forward, andthen I take a deep breath in here and exhale.
Rock on the toes, draw the navel up, go backup and over that hurdle, psssseeeew. Dropping
the heels here. It doesn’t matter if the heelstouch the earth or not. Just working it out,
being in the moment. Inhale in as I exhaleagain, up and over the hurdle. Think up, and
over and instead of settling in here to thebones, I am keeping that upward motion. I
am drawing up through my navel, squeezingmy shoulder blades together. I begin to press
into my heels. Maybe take the gaze slightlyforward. Inhale in. Exhale back up and over.
Send it back. Downward dog. Psseeeewww. Peddlethe feet. Take a deep breath in and exhale
up and over, drawing the navel towards thespine, and again instead of settling in here,
I come into my plank with an integrity, witha nice, strength in the core, really stimulating
those internal organs, that abdominal wall,nice and strong, pressing up and out, here
I go, up and over the hurdle. Haaaaaa, andone more time. Deep breath in, and exhale,
pseeeewwwwwwwwwwwwwwwwww. Pseewwwwwwwwwww. Peddle the feet. Drop the left heel. Slide
the sole of the right foot up. So rather thanjust hiking the leg up, I am going to slide.
Draw a line with my right foot up, keepingthe hips level here so not letting them stack
right now, but keeping it nice and level,drawing my navel in. I will inhale in, exhale
slowly, bend that knee, shift your weightforward. Nose to knee. Inhale, extend, drop
the left heel. Lift the right leg up and exhaleshifting forward, nose to knee. Psewwwwww.
Rounding the navel drawing in. Only threeof these lifting up, last one, and exhale
psweeeeeewwwwwwwww. And this time steppingthat right leg up into our runner’s lunge.
Check it out. Working out the kinks. Openingup through the left hip crease. Peeling that
right hip crease back. Making sure I am noton a tight rope here, but rather on two parallel
lines, and then looping the shoulders forwardup and back. I find a little bit of a lift.
So even if I am not finding a big lift here,just taking some of the weight out of my fingertips
to check in with that core. One breath hereas we just check in. Pssewwwww, and then planting
the palms. I will step it back downward facingdog. Psweew. Know dropping the right heel,
sliding the sole, the left leg up. I slideit on a breath in, and on an exhale slowly
shifting forward. Psweeeeewwwwwwwwwwwww. Niceand slow, nose to knee.
Only do three of these here, so take yourtime. Inhale, extend, dropping the right heel,
extending the left leg, pressing up and outof the palm and shifting forward on an exhale,
nose to knee, navel drawing up, pseeewwwwwwwwww. Last one, inhale, extending through the left
leg, right heel drops, exhale, shifting forward,navel draws in, nose to knee, full body experience
here. Nice and slow. Inhale, extending theleg out, and then hiking it back up. Sounds
a little different doesn’t it? Mmmmmm. Runner’slunge. Give it a little rock. Peel that left
hip crease back here. Open up through theright hip crease. Take a second to come off
the fingertips just to check in with yourcore, looping the shoulders forward, up and
back. Inhale in, smile. Exhale, plant yourpalms. This time step it to plank. So whether
I am in full plank or half plank I am wantingto create a nice, straight line from the crown
of the head to the tip of the tailbone. Thisdiagonal line. I am going to inhale in here,
and exhale, bend my elbows just halfway. Psweeewwwwww. Inhale, extend. Pfffff. Exhale, bending half
way. Psweeew. Inhale, extend, and last time,only three, half way, and then we come up
all fours, bring the two big toes together,open the knees as wide as the mat, inhale,
scoop your heart, and exhale. Halleleujah!We sent the sit bones back to kiss the heels,
and we can either rest here and extend a child’spose, or we can slowly draw the palms together
and take a variation here bringing the palmsbehind the head. Mmmmmmm. Three nice long
deep breaths here. On your inhale, see if you can fill the lower
back with air. On your exhale imagine yoursit bones melting down to kiss your heels.
Pssseeewwwwww. Inhale in. Exhale, drawingthe shoulder blades in together so there’s
lots of space between the ears and shoulderseven here. After three breaths I’ll inhale
in again to look up, drawing my fingertipsforward, and again, nothing fancy, just a
nice, organic transition here as I spreadthe palms, awareness in all ten finger prints.
Come back to all fours. And whenever you’reready, curling the toes under, drawing that
navel in as I slowly lift up, ahhhh. There,more facing dog. Same thing with a little
bit of a twist now. Here we go, dropping theleft heel. I will inhale, slide the sole of
the right foot up. Keep drawing your navelin towards your spine. On an exhale I am going
to shift my weight, but this time I am goingto really consider going up and over my hurdle
as I draw my nose to my knee, pssseeeeewww. Inhale, extend it back, dropping the left
heel, extend the right leg. This time up andover, but I am going to bring my right knee
to my right elbow, hovering. Pshewwwwwww. Pressing up and over, sending that right leg
back, left heel down. This time I am goingto shift weight, twisting to bring my right
knee to my left elbow hovering, psheewwwwwww. Up and over as I extend, and then all the
way through and into my lunge. Psewwww. Runner’slunge, right leg forward. Preparing for high
lunge here. I am going to draw my navel intomy spine, press into the front foot and extend
my back heel. Inhale, reaching the fingertipsforward, up and back, lifting in the heart
to come all the way up to high lunge. Now,there’s plenty of variations here. We can
keep the hands on the waist line for a littlemore stability here. If I feel like my shoulder,
they are cramping in towards my ears, I canopen up, flying V. I am going to inhale in
here. As I exhale, I am going to draw my heeltowards the back wall, really opening up through
the left hip crease, peeling my right hipcrease back. Now soften through the front
rib cage. Draw your navel in towards yourspine. Tuck your pelvis in. Inhale, high lunge.
As you exhale, flow your fingertips down andaway opening the shoulders. Now, inhale, I
am going to bring my belly to my thigh, shiftingforward. Inhale, reaching forward, up and
back. Exhale, opening by bringing the fingertipsslightly behind the hip points.
Two more like this, inhale, belly to the thigh,reaching forward, up and back strong in that
back leg, exhale, floating the fingertipsbehind. Last one, inhale, belly to thigh.
Press up and out of your foundation to reachit up, and then exhale floating the fingertips
behind. The belly come to the thigh to comedown, psheewwwww, one. Fingertips to the mat,
two. I plant the palms and step it back downwardfacing to peddle the feet. Work it out. By
now you might notice that your downward dogis starting to feel a little bit different.
Maybe creating a little more space, puttingmore weight on the lower by pressing up and
out of the palms, pressing into that fleshypart between the index finger and thumb. Rock
your pelvis towards the sky, same thing onthe other side, dropping the right heel. Inhale,
slide the sole of the left foot up. Inhalein as you exhale, nose to knee. Think up and
over the bridge. So I am really drawing mynavel in towards my spine here. Nose to knee.
Psewwwww. Inhale, extending, dropping theright heel, and exhale, excuse me left knee
to left elbow, pseewwwwwwwwww. Hover, inhaleextend and exhale crossing over. Left knee
to right elbow, psewwwww. Up an over, extendand then slowly going up and over the hurdle
and shifting into my runner’s lunge on theother side. Take a second to check in. Remember
building from the ground up. So it’s different for everyone. Hug the inner
thighs together. Peel that left hip creaseback, and when you’re ready, inhale, reaching
the fingertips forward up and back as I comeinto my high lunge, coming onto the tippy
tiptoes here for a second, and then settlingin by drawing that back heel towards the back
wall, peeling that left hip crease in, tuckingthe pelvis, drawing the navel in towards the
spine. Remember, we can always keep the handson the waist line here, and just breathe,
hugging those thighs together. To move intoour flow we’ll inhale. Reach the fingertips
forward up and back, exhale, float them behind,psewwwww ,and here we go, belly to the top
of the thigh, extending through the crownof the head as I inhale, extending that back
leg towards the back wall, inhale, reach forward,up, and back, lifting the heart, drawing the
navel into towards the spine, exhale, floatthe fingertips behind, psewwwww. Inhale, squeezing
those inner thighs together, belly to thetop of the thigh as I reach forward, breathe
in, up, and back, and exhale floating behind,inhale last time, reaching forward, up, and
back and exhale nice and soft in the faceas I float the fingertips behind, and then
bringing my belly to the thigh part one. Fingertipsto the mat, part two.
I am going to rock my back up to meet thefront and come into a forward full utinasen.
Feet can be flushed together or feet hip widthapart. Inhale with your fingertips on the
mat, look in front of you, nice, long spine,and then exhale bowing forward, utinasen.
If the legs don’t straighten, who cares? Bendthem generously. You can bend them back and
forth, kind of pausing here for a couple ofbreaths. Psewwwwww. For a
deeper stretch we can take the hands to theankles, bend the elbows, left to right, inhale,
extend and exhale, bowing forward. So we’reall levels here, so just find what feels good.
We’re breathing into the backs of the legs,breathing into the back and still drawing
that navel up towards the spine, really drawingthe navel in. Inhale in on an exhale will
release, psewwwww, and then slowly bendingthe knees. I will slowly roll up the whole
time, drawing my navel in towards my spine,tucking the pelvis in, finding my footing,
drawing energy up through the arches of thefeet as I come into Tadasana, mountain post,
looping the shoulders forward up and back,and then eventually bringing my palms together
at the heart, tucking the pelvis in, observingbreath here.
Now, I am going to come to the center of mymat just to demonstrate this, but you can
stay at the head of your mat. We’re goingto inhale in, lift the sternum to the thumbs,
tuck your pelvis in. Extend to the crown ofthe head as you exhale, bend your knees, and
slowly, psewwwwww. We’ll reach the fingertipsup towards the sky, fingertips left to write
as I inhale. I can take the gaze up, palmscome together, and then exhale, belly to the
thigh as I swan dive forward, belly to thethigh, psweeeewwww. Straighten the legs for
one breath, inhale in, and then exhale thistime, bend them generously as you scoop your
tailbone in, fingertips reach forward up andback upkitasen, just for five breaths, one
time only, one time only upkitasen. So fromupkitasen, I have drawn my palms into my heart
here. I am going to melt the bell to the thigh,and then I am going to move into a twist.
I am actually going to come profile now toshow you this. Still working out all these
angles, so here we go. Sending my sit bones back, palms together.
I am going to inhale, look forward. As I exhaleI am going to bring the outer edge of my right
arm to the outer edge of my left thigh. Sopancaking the palms together here in Namaste.
Outer edge of the right arm comes to the outeredge of the left arm. Now, I am not going
to collapse here. This is going to be thetendency, no worries, that’s normal. So I
am going to grow through my spine, pressinginto the palms, sometimes taking a right fist
here, see, and bringing it into the left palmis nice because you can press the left palm
up and out of the fist to find that length,see, mmmm. It’s kind of cool too. It makes
me feel like much cooler than I am like aninja or something like. Mmmmm. Shut up Adriene,
okay, here we go. Extending through the crownof the head, palms pancaking together, or
using this fist of palm maneuver to extendthrough the crown of the head. Five, nice,
long deep breaths here. Don’t let your bellygo here. Draw your navel in towards your spine.
Twist really opening the heart towards theleft side of the room. Extend through the
crown of the head. Now you can see here myright knee is trying to come forward. I am
going to see if I can keep my hips in lineand knees together here, so I have a lot of
things on my checklist here, and as I breathedeep, if you go a little bit deeper,
I can release the right fingertips to theground and inhale, open up through the left
wing. Psewwww. One more deep breath in here wherever you
are, exhale slowly, melt it back to center. Straighten your legs, inhale, look forward,
flat back position, and exhale, bending theknees generously, hands to the heart, and
I am going to repeat the same thing on theother side. So inhale, extending forward,
exhale, bringing the outer edge of the leftarm now to the outer edge of the right leg.
I am going to work really hard to keep myknees together here as I pancake the palms,
and find my twist. So, I know you can seemy back here, but I am going to keep talking.
So twists are amazing for the belly. Theyare detoxifying. They massage those internal
organs so they help us process our food better. Extending through the crown of the head I
am going to breathe in, exhale, bowing forward. Take a couple of breaths here to just let
it go. Pseewwwwwww. So yeah, twists are amazingfor our belly. Psewwwww. They tone the belly.
They detox. Psewwwwww. And then slowly I amgoing to walk my palms forward from here.
I can bend my knees if I need to, and thennice and easy I am going to step one leg back,
downward dog, and the other downward dog,pseewwwwwww.
Taking a minute to rest here. Peddling thefeet, and we go through one more hurdle sequence.
Inhale in, exhale, think up and over as youshift into your plank. Keep the navel drawing
up towards the spine, looking slightly forward,and exhale sending it up on the tippy tip
toes, drawing the navel up and back, pseeewwwwww. Two more like that my friends, inhale in.
As you exhale, go up and over, shoulders drawingaway from the ears here. Psewwwwww. Inhale
in, exhale, pressing up and over to come back. Whenever you’re ready inhale, exhale, up and
over, last time. Psewwwwww. And this timeI am going to practice lowering down, so even
if you’re not familiar with chataronga, hugyour elbows into the side body, you can always
lower your knees here, and I am slowly justcheck in by slowly lowering down even if I
only lower half an inch and collapse and falland smile and laugh and fart, then that’s
great, but I am going to give it a try buildingthose muscles and toning the belly. So inhale
in, shift your weight forward, and wheneveryou’re ready hugging those elbows in, I am
going to slowly lower down my version justchecking in, and then whenever I fall into
the belly, I do a new laugh, and I take amoment here to rest. Psewwwwwwww.
All right, last thing before we flip our burgers,before we flip our pancakes and come flat
on the back again, I am going to draw my fingertipsnow towards my toes, forehead kissing the
mat. Pressing the pelvis into the earth Iam going to inhale in, slowly lift my head
and neck up, drawing the shoulders away fromthe ear, shoulder blades in together. Psewwwwww.
A little locust series. This is a great, fullbody strengthener. Great for metabolism. Great
for your nervous system. Just in general reallywonderful, full body posture. So inhale in
as I exhale, I am going to slowly lift mylimbs. Psewwwwwww. Like Mission Impossible
so I inhale in and exhale, pseewwwww, I floatup. I am drawing my shoulders away from ear,
shoulders in and together. I can spread thetoes. I can point the toes. I want to have
a little awareness in my hands and feet here. I inhale, careful not to crunch the back of
the neck, pseeewwwwww, and exhale, inhale,so I am literally letting the breath move
this posture. Psweeeeww. I can look forward,or to support the lower back, I can look down,
psewwwwwwww, a couple more breaths here. Andthen exhale and release, psewwwwww, and then
I repeat that this time inhaling, reachingthe fingertips forward, , and exhaling
psewwwwww, lifting up, Mission Impossible,letting things hover.
Now, I can get a little creative here. I canstart to swim. Psewwwww. This is
a little cheesy, but full body strengthener. I can keep my gaze down, my eyes closed, or
I can look forward, pseewwww. I can also justhold here and let my breath be what moves
my posture. A couple of more breaths here. When you feel satisfied, gently with grace,
with control, release, bringing the palmsunderneath the shoulders, and pressing up
and back for a couple of breaths in child’spose, counterpose rounding the spine as I
send the sit bones back, and then swimmingthe fingertips forward around the back to
come here in balasama. Just a couple of breathshere, psewwwwww. And then slowly I will trace
a line with my fingertips up, transition toall fours, cross the left ankle over the right
this time as I cross through being mindfulof the ankles of course and the knees, using
my fingertips and palms to support this transitionas I come back through ta, to dandasan, and
then shifting my weight to my back, aahhhhhhh. Once you find your way here, guess what? We
have one more thing to do. Ahhhhhhh. We comeflat on the back. Once again, we inhale, draw
that navel down, scoop the tail bone up, andlift the shins, psewwww up towards the sky.
So just as we started our sequence today Iam going to inhale. Reach my fingertips up
over the head. Interlace the fingertips. Bringthem behind. I am creating a little hammock
for my head here. Thumbs extending so thatI have a little extra support on the neck.
Remember that big piece of fruit here. SoI am not crunching here, but I am nice and
open. Elbows wide. Here we go, inhale in. As you exhale, lift your head and neck and
shoulder if they aren’t already lifted. And on an exhale, I am going to straighten
my right leg. Psewwww, a little bit of a diagonalhere. So if you’re looking, if you’re in a
room, if you’re not outside and you’re ina room, then you can see the crease of where
the wall and the ceiling meet. I am kind ofsending my right toes towards that crease.
Lots of space, long in the spine, inhale in. As I exhale, I am going to reach both fingertips
up and over towards the left side of the room,and this is where I am like holding Symba
over the cliff here, so I am not collapsingin, but I am holding Symba out like the circle
of life. So nice, long lines is what I amgetting at here. Breathing, navel’s drawing
down, table and scooping up. Inhale in, exhale,switch. Point your left toes, bend your right
knee in, take Symba over to the other side. Pseewwwww.
A couple of breaths here in the circle oflife. Then the moves a circle, I am going
to regret this, inhale in, exhale, shiftingup and over, taking Symba. I totally just
thought of Symba right now. It’s not somethingI normally say in practice, but reaching
and then back and forth in your own time,psewwww. So this is the equivalent of like
this bicycle thing, but we’re not crunching,we’re keeping it nice and open. So lots of
space in the throat, psewwwwwww. Back andforth, diagonal line, bent knee, pseewwwww.
Psewwwwww, psewwwwwww. Sometimes in classwe take the palms together here Namaste two.
And when my breath starts to get compromisedis when I can stop this, and then come back
to it, or if I am starting to get this crunchthen instead of the space, then that’s also
a good time to take a rest. When you feelsatisfied, we’ll come back to center. We can
pulse here just like we did at the beginningof class.
And then hugging the knees into the chest. I will finish with the hedgehog posture, rounding
the spine, visualize lots of space betweeneach vertebrae, nose to knee keeping the shoulders
and elbows relaxed, so I am tagging a littleweight in my elbows here. Hmmmmmmmmm. Then
lastly, extending the fingertips to reachtowards the outer edges of the feet. I am
totally scooping my tailbone up, drawing mynavel down, really compressing my belly, rinsing
out, massaging those internal organs, psewwwwww,one more breath, and then exhale just as we
did before, recline, butterfly. Soles of thefeet together. I soften in the belly. I relax
through the bowl of the pelvis here. Relaxthe shoulder blades. Find that open chest.
I take a deep breath in, then exhale out throughthe mouth. Ahhhhhhhhhh. Two more like that,
like a lion’s breath inhale. Andexhale, completely, psssshhhheeewwww. Last
one, full breath, inhale, deeply ,and exhale, let it go, ahhhhhhhhhh. Draw the
legs down one at a time, and then take a momenthere to rock on the heels psheewwwww, and
rest. Hmmmmmmmm. Okay, so that was our first sequence for Yoga
for Weight Loss. Just a basic sequence. Dowhat you can. Build up. Let it be a process
rather than, “Oh, I can’t do that, never watchingthat, and I am going to try it. ” Give it a
try, remember the beginning stages are alwaysthe most difficult, and I am here for you.
We have many more sequences that fall underYoga for Weight Loss among many other things
for 2013. So subscribe to the channel. Besure to “like” Yoga with Adriene on Facebook
so you don’t miss out on anything. Let meknow if you have any questions. Please leave
comments below, and good luck. Namaste.

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