Yoga calories burned

Yoga For Weight Loss – 40 Minute Fat Burning Yoga Workout!

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hello and welcome to yoga with Adriene

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I’m Adriene today we’re going to learn a

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quick sequence for weight loss so we’re

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going to use the entire body stimulate

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the belly get that digestive tract happy

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and healthy for the new year and we’re

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going to begin today on our mats the on

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our backs

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so let’s come to a flat back position

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and this ponytail is not working out for

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me there we go all right mm-hmm I’m

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going to tuck my chin into my chest

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lengthen through the back of the neck

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I’m going to press into my head like I

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did in shavasan video I’m gonna press in

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my elbows I’m going to draw my shoulder

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blades in together and down just

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creating a little space abroad

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collarbone here open chess mmm relax

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back down I’m gonna extend my legs out

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long and inhale reach my fingertips up

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and over my head full body stretch here

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from fingertips to toes I can point and

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flex the feet and this is organic here

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this is easy breezy beautiful covergirl

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and I really just want to take a moment

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right now to say that the more organic

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movement we can find and create the more

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correct we’re doing our yoga so although

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I’m here to guide you feel free to move

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within the sequences especially as we

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continue on through the year find that

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organic movement in your body ok so I’m

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going to inhale in stretch one last time

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just full body stretch just waking up

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from fingertips to toes and then exhale

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I’m going to flex my feet toes up

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towards the sky and slowly Shh float my

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fingertips down by my side I’ll plant my

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palms here and then just checking in

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with this core this belly which we’re

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going to bring a lot of attention to

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here the top of the year just kind of

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stimulating massaging those internal

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organs again getting that digestive

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tract happy and healthy pressing into

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the palms instead of going right leg

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left leg or one leg then the other I’m

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going to bring my awareness to my navel

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Judyann Abunda we draw the navel towards

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the spine tuck the pelvis and then just

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check in even if it’s not possible in

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this moment I’m going to slowly try to

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lift both knees up at the same time so

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you might be like haha

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away and that’s fine and then if it

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didn’t happen in the first time and you

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want to try it again sometimes I like to

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do it a couple times just to oh yeah

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check in with my Center from here I’ll

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scoop the tailbone up letting my lower

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back become flush with the mat feel free

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to rock a little side to side hug your

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knees into your chest if you need a

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moment here and then from here I’m going

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to inhale slowly lift my knees so that

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they’re above my hip points now my lower

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back is going to want to come up from

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the mat mm-hmm I’m going to scoot my

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tailbone up and support my back by

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drawing my navel in also checking in

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with that center again connecting to the

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abdominal wall right away here I’m

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already feeling this fire in my belly so

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if I’m feeling like it’s difficult to

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keep the lower back flush with the mat

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bring your knees a little bit in front

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of the hip points so rather than

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stacking them evenly especially for

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beginners it’s nice to just get that

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lower back down to the ground I can

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point my feet here I can flex my T two

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feet my date distance I can flex my feet

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I can spread my toes yogi toes it

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doesn’t matter I just want a little bit

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of brightness a little bit awareness to

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the feet so I’m not just hanging into my

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bones here but I’m nice and stacked

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bright in the feet inhale reach the

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fingertips up towards the sky and behind

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again on an exhale I settle in opening

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the shoulders then I’m going to

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interlace here bring them behind my head

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keeping my thumbs extended here maybe

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giving my neck a little massage and then

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opening the shoulders now this whole

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time I’m not just hanging out I’m

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drawing my navel down I’m scooping my

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tailbone up so the opposite of that

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would look like this but I’m scooping my

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tailbone up drawing my navel towards my

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spine shins parallel with the ceiling

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knees in in front of the hip points if

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you need a little more lower back

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support press your elbows into the mat

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tuck your chin into your chest inhale in

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as you exhale scoop your tailbone up

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draw your navel down and slowly begin to

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lift the head the neck the shoulders the

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elbows it doesn’t have to be a big

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Cirque de Soleil move it can just be a

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nice little hover here in fact imagine

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you’re holding a big piece of fruit

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maybe a big juicing mango or cantaloupe

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or whatever the heck you want in between

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your chin and chest

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rather than coming into a crunch as

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we’re used to I’m creating space I’m

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really drawing my navel down as I keep

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my elbows nice and wide

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the tendency here is to crunch I’m going

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to keep it nice and long imagining my

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big piece of fruit here my belly is

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working out right now and then tendency

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number two is that the elbows kind of

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want to come in to shield yourself from

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the hell and instead we want to open our

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self up to the light I was cheesy sorry

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but it’s true so keeping it nice and

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open and soft in the face on that same

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grace note it’s like instead of

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clinching here I’m letting my belly do

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the work I’m creating that inner fire

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I’m breathing nice long smooth deep

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breaths keeping those elbows wide using

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my thumbs to pull the back of the neck

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nice and long after a couple nice long

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deep breaths here I’ll inhale in and

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exhale slowly lower down taking a rest

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here bringing the soles of the feet to

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the outer edges of the mat and then

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letting the two knees fall into Center

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I take a couple breaths here just

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relaxing and breathing into the belly

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again remember when you inhale we fill

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the body with air so that breath travels

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down when you exhale it comes back up

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and out through the nose or mouth so I’m

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taking my arms here to cactus arms just

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opening taking a breather and then I’ll

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come back inhale bringing the knees

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above the hip points or slightly in

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front shins parallel right away scooping

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my tailbone up drawing my navel down

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interlacing the fingertips bringing them

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behind the head thumbs extended as once

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again I find that nice big open space

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between my chin and my chest my chin in

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my heart elbows are going to want to

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come in here but instead I’m going to

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open them out wide now you can see me

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pointing and flexing and moving my feet

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that’s because rather than coming into

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our perfect asana shape which I’m not

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inspiring us to do

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I want us to I do want us to be in

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correct alignment but I want us to

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empower each other especially in yoga

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but in life to find what feels good in

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to work organic late into the posture

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then we come into whatever that perfect

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pose is so keeping it alive listening to

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my body my belly’s working really hard

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here again I’m going to take a couple

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nice long deep breaths

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let’s take five here as I extend through

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the crown of the head and exhale

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scooping the tailbone up Shh elbows nice

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and wide skin of the face soft so even

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though I’m working really hard in the

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belly here keep breathing I’m finding a

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grace a sense of ease in the upper body

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supporting my lower back by drawing the

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navel in now I can take a rest here or

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to go one step further I’m going to

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inhale in as I exhale I’m going to shoot

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my fingertips out towards the outer

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edges of my mat I’m going to turn my

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palms face up so those shoulders can

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really drop into socket coming away from

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the ears I can come into a mudra here if

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I like whatever you like open palms and

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we take a couple breaths here again

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building that fire in the belly

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massaging those internal organs staying

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nice and loose and easy breezy in the

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neck again knees are above the hip

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points or slightly in front I’m open in

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the throat chakra so I’m not crunching

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here but nice and open let’s take one

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more deep breath here this is kind of

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like a cockroach pose I’m going to

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regret this and I look at this video be

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like what are you doing but I am

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engaging my core here we go one last

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breath on an exhale I’m going to come to

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recline butterfly soles of the feet

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together and just letting it all hang

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for one breath

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then I extend my toes out reach my

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fingertips up and overhead again nice

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full body stretch and exhale floating

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the palms down shhh

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once again I’m going to see if I can hug

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my knees into my chest by bringing them

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both in at the same time here we go see

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if I can do it yeah and then rocking a

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little side to side massaging the lower

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back inhale draw the toes up towards the

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sky

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now if the legs straighten great if not

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keep them bent who cares bend your knees

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as generously as you need to we’re

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letting the blood flow in the opposite

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direction I’m scooping my tailbone up

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navel down towards the Earth if I can

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straighten my legs I’m going to flex my

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feet so my toes are pointing now towards

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my face pressing into the heels pressing

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into the tops of the thighs and then

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inhale reaching the fingertips up and

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overhead exhale I’m going to slowly lift

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just like I did before head neck

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shoulders as I reach my fingertips

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towards my ankles but again I’m not

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crunching here I’m keeping it nice and

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open in the upper body so still keeping

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that broadness in the chest fingertips

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reaching towards the heels again if I

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bend my knees same no big deal here

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finding what feels good listening to my

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body keeping that big piece of fruit

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between my chin and chest shoulders

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drawing away from the ears one more

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breath here hang with me

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and then exhale we come back fingertips

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reaching up and overhead inhale in here

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extend through the crown of the head

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long neck exhale reach your fingertips

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draw your navel down reaching towards my

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heels

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inhale reach it back and now we flow

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exhale reaching up Shh inhale fingertips

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reaching up behind you exhale peeling it

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up nice and long in the spine inhale

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reaching back exhale navel draws up

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scoop your tailbone up towards your

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00:10:40,220 –> 00:10:40,730
heels

259
00:10:40,730 –> 00:10:57,740
and back and two more inhale exhale now

260
00:10:57,740 –> 00:11:01,070
for a little more fire in the belly I

261
00:11:01,070 –> 00:11:03,500
can take five breaths to pulse here so

262
00:11:03,500 –> 00:11:05,510
I’m keeping my toes pointing or my heels

263
00:11:05,510 –> 00:11:18,020
flexing and I’ll pulse kind of snorted

264
00:11:18,020 –> 00:11:21,080
on one of those oh okay I’m reaching

265
00:11:21,080 –> 00:11:22,010
towards the outer edges of my feet

266
00:11:22,010 –> 00:11:25,400
inhale reach the fingertips back exhale

267
00:11:25,400 –> 00:11:27,680
floating the palms down root your palms

268
00:11:27,680 –> 00:11:29,570
to the earth and just for funsies

269
00:11:29,570 –> 00:11:31,940
checking in with my core I press into my

270
00:11:31,940 –> 00:11:34,940
palms and slowly lower down with control

271
00:11:34,940 –> 00:11:37,310
with ease even if I only get this far

272
00:11:37,310 –> 00:11:38,690
and then collapse and fall that’s fine

273
00:11:38,690 –> 00:11:42,550
checking in with that belly that fire

274
00:11:42,550 –> 00:11:45,560
slowly lowering down using the palms

275
00:11:45,560 –> 00:11:48,080
navel drawing towards the spine and then

276
00:11:48,080 –> 00:11:50,180
when that the heels release I take a

277
00:11:50,180 –> 00:11:53,090
second here to relax and rock the head a

278
00:11:53,090 –> 00:11:57,440
little side to side ear to ear when I’m

279
00:11:57,440 –> 00:11:58,190
satisfied

280
00:11:58,190 –> 00:12:00,200
I’ll pancake the palms back down on the

281
00:12:00,200 –> 00:12:02,810
earth and inhale last time drawing those

282
00:12:02,810 –> 00:12:05,000
knees the same time back into the center

283
00:12:05,000 –> 00:12:07,130
this time crossing the right ankle over

284
00:12:07,130 –> 00:12:09,500
the left grabbing on to the outer edges

285
00:12:09,500 –> 00:12:10,910
of the feet I can take a second here to

286
00:12:10,910 –> 00:12:13,250
just find that full body smile bending

287
00:12:13,250 –> 00:12:14,810
the elbows left to right rock a little

288
00:12:14,810 –> 00:12:17,060
side to side and then I’m going to rock

289
00:12:17,060 –> 00:12:19,670
and roll it up north to south so inhale

290
00:12:19,670 –> 00:12:22,310
exhale start rocking you can do this a

291
00:12:22,310 –> 00:12:25,840
couple times here massaging the spine

292
00:12:25,840 –> 00:12:28,610
might look and feel a little ridiculous

293
00:12:28,610 –> 00:12:30,710
at first but

294
00:12:30,710 –> 00:12:33,800
it’s also kind of working out the kinks

295
00:12:33,800 –> 00:12:37,940
and then eventually I will come to rise

296
00:12:37,940 –> 00:12:40,340
back up I put my hair back up hmmm cuz

297
00:12:40,340 –> 00:12:43,220
my hairs all asymmetrical did a movie

298
00:12:43,220 –> 00:12:44,870
last year and they cut it asymmetrical I

299
00:12:44,870 –> 00:12:47,720
haven’t got a haircut yet cuz I’m just

300
00:12:47,720 –> 00:12:49,790
going with the flow it’s 2013 baby

301
00:12:49,790 –> 00:12:51,890
okay so I’ve created this fire in my

302
00:12:51,890 –> 00:12:53,600
belly I’m feeling it right now I’m going

303
00:12:53,600 –> 00:12:55,550
to continue on my journey by pressing

304
00:12:55,550 –> 00:12:57,590
the palms in front of me spreading the

305
00:12:57,590 –> 00:13:00,050
palms wide and then slowly transitioning

306
00:13:00,050 –> 00:13:02,440
to all fours

307
00:13:02,440 –> 00:13:05,150
so just situate situate yourself in the

308
00:13:05,150 –> 00:13:06,440
center of your mat come to that tabletop

309
00:13:06,440 –> 00:13:07,100
position

310
00:13:07,100 –> 00:13:09,290
spreading the palms wide I inhale in

311
00:13:09,290 –> 00:13:11,800
exhale press up and out of my foundation

312
00:13:11,800 –> 00:13:13,910
strong the shoulders away from the ears

313
00:13:13,910 –> 00:13:16,730
here inhale look forward to wrap your

314
00:13:16,730 –> 00:13:20,270
belly and exhale I’m slowly going to

315
00:13:20,270 –> 00:13:22,310
transition into downward dog by curling

316
00:13:22,310 –> 00:13:24,860
the toes under walking my fingertips

317
00:13:24,860 –> 00:13:28,190
forward and then slowly lifting the hip

318
00:13:28,190 –> 00:13:30,230
points up towards the sky nice and slow

319
00:13:30,230 –> 00:13:32,920
on this first one as I pedal the feet up

320
00:13:32,920 –> 00:13:35,060
pressing into my palms tops to the

321
00:13:35,060 –> 00:13:37,070
shoulders rotating away from the ears

322
00:13:37,070 –> 00:13:38,240
just work it out here for a couple

323
00:13:38,240 –> 00:13:41,780
breaths nice long smooth deep breaths as

324
00:13:41,780 –> 00:13:44,810
I massage my feet and wake up my dog

325
00:13:44,810 –> 00:13:48,350
bending the knees generously and then

326
00:13:48,350 –> 00:13:49,760
now I’d like you to imagine there’s a

327
00:13:49,760 –> 00:13:51,410
hurdle in the center of your mat

328
00:13:51,410 –> 00:13:53,180
remember track-and-field day

329
00:13:53,180 –> 00:13:56,230
those were fun nice to eat sour pickles

330
00:13:56,230 –> 00:13:59,270
anyway big big hurdle in front of the

331
00:13:59,270 –> 00:14:01,790
mat nice friendly hurdle right that’s a

332
00:14:01,790 –> 00:14:05,630
metaphor if I ever said one inhale in as

333
00:14:05,630 –> 00:14:07,850
you exhale are going to go up and over

334
00:14:07,850 –> 00:14:09,080
that hurdle so rather than just

335
00:14:09,080 –> 00:14:10,610
transitioning collapsing into the bones

336
00:14:10,610 –> 00:14:13,280
to plank oh I’m going to go up and over

337
00:14:13,280 –> 00:14:14,810
and empower myself I’m going to light up

338
00:14:14,810 –> 00:14:17,900
the body so inhale in as I exhale I’m

339
00:14:17,900 –> 00:14:19,010
going to go up on my tippy tip toes

340
00:14:19,010 –> 00:14:21,680
drawing my navel up towards my spine and

341
00:14:21,680 –> 00:14:23,840
slowly shifting my weight forward into

342
00:14:23,840 –> 00:14:27,890
plank as I slowly lower my hip points I

343
00:14:27,890 –> 00:14:29,900
extend through the heels and squeeze the

344
00:14:29,900 –> 00:14:31,490
buttocks together shoulder blades in and

345
00:14:31,490 –> 00:14:32,660
together as I extend through the crown

346
00:14:32,660 –> 00:14:34,100
of the head maybe taking the gaze

347
00:14:34,100 –> 00:14:36,560
slightly forward and then I take a deep

348
00:14:36,560 –> 00:14:38,840
breath in here and exhale rock on the

349
00:14:38,840 –> 00:14:41,300
toes draw the navel up go back up and

350
00:14:41,300 –> 00:14:44,270
over that hurdle Shh dropping the heels

351
00:14:44,270 –> 00:14:44,570
he

352
00:14:44,570 –> 00:14:45,830
it doesn’t matter if the heels touch the

353
00:14:45,830 –> 00:14:48,560
earth or not just working it out being

354
00:14:48,560 –> 00:14:50,150
in the moment inhale in as I exhale

355
00:14:50,150 –> 00:14:52,460
again up and over the hurdle think up

356
00:14:52,460 –> 00:14:56,450
and over and instead of settling in here

357
00:14:56,450 –> 00:14:58,040
to the bones I’m keeping that upward

358
00:14:58,040 –> 00:14:59,540
motion I’m drawing up through my navel

359
00:14:59,540 –> 00:15:01,340
squeezing my shoulder blades together I

360
00:15:01,340 –> 00:15:02,930
get to begin to press into my heels

361
00:15:02,930 –> 00:15:05,380
maybe take the gaze slightly forward

362
00:15:05,380 –> 00:15:08,600
inhale in exhale back up and over send

363
00:15:08,600 –> 00:15:12,800
it back downward dog pedal the feet take

364
00:15:12,800 –> 00:15:16,480
a deep breath in and exhale up and over

365
00:15:16,480 –> 00:15:19,660
drawing the navel towards the spine and

366
00:15:19,660 –> 00:15:22,190
again instead of settling in here I come

367
00:15:22,190 –> 00:15:23,780
into my plank with an integrity with a

368
00:15:23,780 –> 00:15:26,720
nice strength in the core really

369
00:15:26,720 –> 00:15:30,230
stimulating those internal organs the

370
00:15:30,230 –> 00:15:32,270
abdominal wall nice and strong pressing

371
00:15:32,270 –> 00:15:33,620
up and out here I go

372
00:15:33,620 –> 00:15:38,120
up and over the hurdle and one more time

373
00:15:38,120 –> 00:15:43,750
deep breath in and exhale Shh

374
00:15:52,790 –> 00:15:56,910
peddle the fee drop the left heel slide

375
00:15:56,910 –> 00:15:59,040
the sole of the right foot up so rather

376
00:15:59,040 –> 00:16:01,400
than just hiking the leg up I’m going to

377
00:16:01,400 –> 00:16:06,050
slide draw a line with my right foot up

378
00:16:06,050 –> 00:16:08,160
keeping the hips level here so not

379
00:16:08,160 –> 00:16:09,600
letting them stack right now but keeping

380
00:16:09,600 –> 00:16:11,730
it nice and level drawing my navel in

381
00:16:11,730 –> 00:16:15,120
I’ll inhale in exhale slowly bend that

382
00:16:15,120 –> 00:16:18,390
knee shift your weight forward nose to

383
00:16:18,390 –> 00:16:21,840
knee inhale extend drop the left heel

384
00:16:21,840 –> 00:16:24,960
lift the right leg up and exhale

385
00:16:24,960 –> 00:16:28,170
shifting forward nose to knee rounding

386
00:16:28,170 –> 00:16:31,230
the spine navel drawing it only through

387
00:16:31,230 –> 00:16:36,770
these lifting up last one and exhale

388
00:16:38,120 –> 00:16:41,160
and this time stepping that right leg up

389
00:16:41,160 –> 00:16:42,390
into our runners lunge

390
00:16:42,390 –> 00:16:44,520
check it out working out the kinks

391
00:16:44,520 –> 00:16:46,050
opening up through the left hip crease

392
00:16:46,050 –> 00:16:47,880
peeling that right hip crease back

393
00:16:47,880 –> 00:16:50,640
making sure I’m not on a tightrope here

394
00:16:50,640 –> 00:16:52,440
but rather on two parallel lines and

395
00:16:52,440 –> 00:16:54,480
then looping the shoulders forward up

396
00:16:54,480 –> 00:16:56,100
and back I find a little bit of a lift

397
00:16:56,100 –> 00:16:58,530
so even if I’m not finding a big lift

398
00:16:58,530 –> 00:17:00,240
here just taking some of the weight out

399
00:17:00,240 –> 00:17:01,800
of my fingertips to check in with that

400
00:17:01,800 –> 00:17:05,430
core one breath here as we just check in

401
00:17:05,430 –> 00:17:09,240
and then planting the palms I’ll step it

402
00:17:09,240 –> 00:17:13,319
back downward facing dog now dropping

403
00:17:13,319 –> 00:17:16,380
the right heel sliding the sole the left

404
00:17:16,380 –> 00:17:20,010
leg up I slide it on a breath in and on

405
00:17:20,010 –> 00:17:25,380
an exhale slowly shifting forward nice

406
00:17:25,380 –> 00:17:26,700
and slow nose to knee

407
00:17:26,700 –> 00:17:28,920
only do three of these here so take your

408
00:17:28,920 –> 00:17:30,600
time inhale extend

409
00:17:30,600 –> 00:17:32,970
dropping the right heel extending the

410
00:17:32,970 –> 00:17:34,440
left leg pressing up and out of the

411
00:17:34,440 –> 00:17:37,320
palms and shifting forward on an exhale

412
00:17:37,320 –> 00:17:41,660
nose to knee navel drawing up shhh

413
00:17:41,660 –> 00:17:45,210
last one inhale extending through the

414
00:17:45,210 –> 00:17:48,600
left leg right heel drops exhale

415
00:17:48,600 –> 00:17:50,730
shifting forward navel draws in nose to

416
00:17:50,730 –> 00:17:52,830
knee full body experience here nice and

417
00:17:52,830 –> 00:17:57,950
slow inhale extending the leg out and

418
00:17:57,950 –> 00:18:00,690
then hiking it back up a little

419
00:18:00,690 –> 00:18:03,350
different wasn’t it

420
00:18:04,600 –> 00:18:07,730
runners lunge give it a little rock peel

421
00:18:07,730 –> 00:18:09,559
that left hip crease back here open up

422
00:18:09,559 –> 00:18:11,180
through the right hip crease take a

423
00:18:11,180 –> 00:18:13,160
second to come off the fingertips just

424
00:18:13,160 –> 00:18:14,720
to check in with your core looping the

425
00:18:14,720 –> 00:18:17,390
shoulders forward up and back inhale in

426
00:18:17,390 –> 00:18:20,300
smile exhale plant your palms this time

427
00:18:20,300 –> 00:18:25,309
step it to plank so whether I’m in full

428
00:18:25,309 –> 00:18:27,350
plank or half plank I’m wanting to

429
00:18:27,350 –> 00:18:29,030
create a nice straight line from the

430
00:18:29,030 –> 00:18:30,110
crown of the head to the tip of the

431
00:18:30,110 –> 00:18:30,740
tailbone

432
00:18:30,740 –> 00:18:33,230
this diagonal line I’m going to inhale

433
00:18:33,230 –> 00:18:35,809
in here and exhale bend my elbows just

434
00:18:35,809 –> 00:18:40,610
halfway Shh inhale extend exhale bending

435
00:18:40,610 –> 00:18:45,050
halfway inhale extend and last time only

436
00:18:45,050 –> 00:18:48,220
three halfway and then we come up all

437
00:18:48,220 –> 00:18:50,690
fours bring the two big toes together

438
00:18:50,690 –> 00:18:53,450
open the knees as wide as the mat inhale

439
00:18:53,450 –> 00:18:56,809
scoop your heart and exhale hallelujah

440
00:18:56,809 –> 00:18:58,490
we send the sit bones back to kiss the

441
00:18:58,490 –> 00:19:00,710
heels and we can either rest here in

442
00:19:00,710 –> 00:19:03,260
extended Child’s Pose or we can slowly

443
00:19:03,260 –> 00:19:06,380
draw the palms together and take a

444
00:19:06,380 –> 00:19:08,780
variation here bringing the palms behind

445
00:19:08,780 –> 00:19:15,140
the head three nice long deep breaths

446
00:19:15,140 –> 00:19:25,610
here on your inhale see if you can fill

447
00:19:25,610 –> 00:19:30,500
the lower back were there on your exhale

448
00:19:30,500 –> 00:19:32,480
imagine your sit bones melting down to

449
00:19:32,480 –> 00:19:40,400
kiss your heels inhale in exhale drawing

450
00:19:40,400 –> 00:19:42,530
the shoulder blades in and together so

451
00:19:42,530 –> 00:19:43,880
there’s lots of space between the ears

452
00:19:43,880 –> 00:19:47,840
and shoulders even here after three

453
00:19:47,840 –> 00:19:50,120
breaths I’ll inhale in again to look up

454
00:19:50,120 –> 00:19:52,580
drawing my fingertips forward and again

455
00:19:52,580 –> 00:19:54,200
nothing fancy just a nice organic

456
00:19:54,200 –> 00:19:56,590
transition here as I spread the palms

457
00:19:56,590 –> 00:19:59,630
awareness in all ten fingerprints come

458
00:19:59,630 –> 00:20:01,130
back to all fours

459
00:20:01,130 –> 00:20:03,260
and whenever you’re ready curling the

460
00:20:03,260 –> 00:20:06,200
toes under drawing that navel in as I

461
00:20:06,200 –> 00:20:11,590
slowly lift up downward facing dog

462
00:20:12,240 –> 00:20:14,460
same thing with a little bit of a twist

463
00:20:14,460 –> 00:20:16,169
now here we go dropping the left heel

464
00:20:16,169 –> 00:20:18,509
I’ll inhale slide the sole the right

465
00:20:18,509 –> 00:20:20,009
foot up keep drawing your navel in

466
00:20:20,009 –> 00:20:22,529
towards your spine on an exhale I’m

467
00:20:22,529 –> 00:20:23,850
going to shift my weight but this I’m

468
00:20:23,850 –> 00:20:25,710
going to really consider going up and

469
00:20:25,710 –> 00:20:28,529
over my hurdle as I draw my nose to my

470
00:20:28,529 –> 00:20:31,860
knee inhale extend it back dropping the

471
00:20:31,860 –> 00:20:34,529
left heel extend the right leg this time

472
00:20:34,529 –> 00:20:36,059
up and over but I’m going to bring my

473
00:20:36,059 –> 00:20:38,970
right knee to my right elbow hovering

474
00:20:38,970 –> 00:20:41,090
Shh

475
00:20:41,090 –> 00:20:44,399
pressing up and over sending that right

476
00:20:44,399 –> 00:20:47,159
leg back left heel down this time I’m

477
00:20:47,159 –> 00:20:49,590
going to shift weight twisting to bring

478
00:20:49,590 –> 00:20:51,929
my right knee to my left elbow hovering

479
00:20:51,929 –> 00:20:58,649
Shh up and over as I extend and then all

480
00:20:58,649 –> 00:21:01,789
the way through and into my lunge

481
00:21:01,789 –> 00:21:04,460
runners lunge right leg forward

482
00:21:04,460 –> 00:21:06,509
preparing for high lunge here I’m going

483
00:21:06,509 –> 00:21:08,639
to draw my navel into my spine press

484
00:21:08,639 –> 00:21:10,710
into the front foot and extend my back

485
00:21:10,710 –> 00:21:13,769
heel inhale reaching the fingertips

486
00:21:13,769 –> 00:21:16,529
forward up and back lifting in the heart

487
00:21:16,529 –> 00:21:19,440
to come all the way up to high lunge now

488
00:21:19,440 –> 00:21:21,570
there’s plenty of variations here we can

489
00:21:21,570 –> 00:21:22,919
keep the hands on the waistline for a

490
00:21:22,919 –> 00:21:25,350
little more stability here if I feel

491
00:21:25,350 –> 00:21:26,460
like my shoulders are cramping in

492
00:21:26,460 –> 00:21:28,999
towards my ears I can open up Flying V

493
00:21:28,999 –> 00:21:32,009
I’m going to inhale in here as I exhale

494
00:21:32,009 –> 00:21:34,049
I’m going to draw my heel towards the

495
00:21:34,049 –> 00:21:36,090
back wall really opening up through the

496
00:21:36,090 –> 00:21:38,369
left hip crease peeling my right hip

497
00:21:38,369 –> 00:21:41,369
crease back now soften through the front

498
00:21:41,369 –> 00:21:43,019
ribcage draw your navel in towards your

499
00:21:43,019 –> 00:21:45,960
spine tuck your pelvis in inhale high

500
00:21:45,960 –> 00:21:46,559
lunge

501
00:21:46,559 –> 00:21:49,619
as you exhale flow your fingertips down

502
00:21:49,619 –> 00:21:52,259
and away opening the shoulders now

503
00:21:52,259 –> 00:21:53,909
inhale I’m going to bring my belly to my

504
00:21:53,909 –> 00:21:56,549
thigh shifting forward inhale reaching

505
00:21:56,549 –> 00:22:01,950
forward up and back exhale opening by

506
00:22:01,950 –> 00:22:03,659
bringing the fingertips slightly behind

507
00:22:03,659 –> 00:22:06,330
the hip points two more like this inhale

508
00:22:06,330 –> 00:22:09,440
belly to the thigh reaching forward up

509
00:22:09,440 –> 00:22:14,249
and back strong in that back leg exhale

510
00:22:14,249 –> 00:22:17,309
floating the fingertips behind last one

511
00:22:17,309 –> 00:22:20,340
inhale belly to thigh press up and out

512
00:22:20,340 –> 00:22:22,850
of your foundation to reach it up and

513
00:22:22,850 –> 00:22:26,100
then exhale floating the fingertips

514
00:22:26,100 –> 00:22:28,350
and belly comes to the thigh to come

515
00:22:28,350 –> 00:22:32,100
down one fingertips to the mat to I

516
00:22:32,100 –> 00:22:34,260
plant the palms and step it back

517
00:22:34,260 –> 00:22:36,780
downward facing dog pedal the feet work

518
00:22:36,780 –> 00:22:39,810
it out by now you might notice that your

519
00:22:39,810 –> 00:22:41,070
downward dog is starting to feel a

520
00:22:41,070 –> 00:22:43,650
little bit different maybe creating a

521
00:22:43,650 –> 00:22:45,510
little more space putting more weight in

522
00:22:45,510 –> 00:22:47,190
the lower body by pressing up and out of

523
00:22:47,190 –> 00:22:49,260
the palms pressing into that fleshy part

524
00:22:49,260 –> 00:22:52,020
between the index finger and thumb rock

525
00:22:52,020 –> 00:22:53,610
your pelvis towards the sky same thing

526
00:22:53,610 –> 00:22:54,720
on the other side dropping the right

527
00:22:54,720 –> 00:22:56,910
heel inhale slide the sole of the left

528
00:22:56,910 –> 00:23:00,900
foot up inhale in as you exhale nose to

529
00:23:00,900 –> 00:23:03,660
knee think up and over the ridge so I’m

530
00:23:03,660 –> 00:23:05,430
really drawing my navel in towards my

531
00:23:05,430 –> 00:23:08,520
spine here nose to knee Sh inhale

532
00:23:08,520 –> 00:23:11,780
extending dropping the right heel and

533
00:23:11,780 –> 00:23:17,090
exhale excuse me left knee to left elbow

534
00:23:17,090 –> 00:23:22,920
hover inhale extend and exhale crossing

535
00:23:22,920 –> 00:23:28,320
over left knee to right elbow up and

536
00:23:28,320 –> 00:23:33,240
over extend and then slowly going up and

537
00:23:33,240 –> 00:23:36,360
over the hurdle and shifting into my

538
00:23:36,360 –> 00:23:38,280
runners lunge on the other side take a

539
00:23:38,280 –> 00:23:40,410
second to check in remember building

540
00:23:40,410 –> 00:23:42,300
from the ground up so it’s different for

541
00:23:42,300 –> 00:23:44,280
everyone hug the inner thighs together

542
00:23:44,280 –> 00:23:46,380
peel that left hip crease back and when

543
00:23:46,380 –> 00:23:47,670
you’re ready inhale reaching the

544
00:23:47,670 –> 00:23:49,770
fingertips forward up and back as I come

545
00:23:49,770 –> 00:23:52,290
into my high lunge coming onto the tippy

546
00:23:52,290 –> 00:23:53,490
tip toes here for a second and then

547
00:23:53,490 –> 00:23:55,530
settling in by drawing that back heel

548
00:23:55,530 –> 00:23:57,990
towards the back wall peeling that left

549
00:23:57,990 –> 00:24:00,630
hip crease in tucking the pelvis drawing

550
00:24:00,630 –> 00:24:02,760
the navel in towards the spine remember

551
00:24:02,760 –> 00:24:03,870
we can always keep the hands on the

552
00:24:03,870 –> 00:24:06,930
waistline here and just breathe hugging

553
00:24:06,930 –> 00:24:09,660
those thighs together to move into our

554
00:24:09,660 –> 00:24:10,920
flow we’ll inhale reach the fingertips

555
00:24:10,920 –> 00:24:13,830
forward up and back exhale float them

556
00:24:13,830 –> 00:24:16,740
behind and here we go belly to the top

557
00:24:16,740 –> 00:24:17,910
of the thigh extending through the crown

558
00:24:17,910 –> 00:24:20,160
of the head as I inhale extending that

559
00:24:20,160 –> 00:24:22,260
back leg towards the back wall inhale

560
00:24:22,260 –> 00:24:25,320
reach forward up and back lifting the

561
00:24:25,320 –> 00:24:26,670
heart drawing the navel in towards the

562
00:24:26,670 –> 00:24:30,320
spine exhale float the fingertips behind

563
00:24:30,320 –> 00:24:32,670
inhale squeezing those inner thighs

564
00:24:32,670 –> 00:24:34,710
together belly to the top of the thigh

565
00:24:34,710 –> 00:24:37,220
as I reach forward breathe in up and

566
00:24:37,220 –> 00:24:38,840
back

567
00:24:38,840 –> 00:24:43,550
and exhale floating behind inhale last

568
00:24:43,550 –> 00:24:49,090
time reaching forward up and back and

569
00:24:49,090 –> 00:24:52,460
exhale nice and soft in the face as I

570
00:24:52,460 –> 00:24:54,920
float the fingertips behind and then

571
00:24:54,920 –> 00:24:57,010
bringing my belly to the thigh part one

572
00:24:57,010 –> 00:24:59,870
fingertips to the mat part two I’m going

573
00:24:59,870 –> 00:25:01,190
to rock my back foot up to meet the

574
00:25:01,190 –> 00:25:03,590
front and come into a forward fold

575
00:25:03,590 –> 00:25:06,170
uttanasana feet can be flushed together

576
00:25:06,170 –> 00:25:08,870
or feet hip width apart inhale with your

577
00:25:08,870 –> 00:25:10,730
fingertips on the mat look in front of

578
00:25:10,730 –> 00:25:13,520
you nice long spine and then exhale

579
00:25:13,520 –> 00:25:16,130
bowing forward uttanasan

580
00:25:16,130 –> 00:25:18,320
if the legs don’t straighten who cares

581
00:25:18,320 –> 00:25:20,510
bend them generously you can bend them

582
00:25:20,510 –> 00:25:22,250
back and forth kind of pulsing here for

583
00:25:22,250 –> 00:25:27,590
a couple breaths for a deeper stretch we

584
00:25:27,590 –> 00:25:29,420
can take the hands to the ankles then

585
00:25:29,420 –> 00:25:31,640
the elbows left to right inhale extend

586
00:25:31,640 –> 00:25:35,870
and exhale bowing forward so we’re all

587
00:25:35,870 –> 00:25:37,580
levels here so just find what feels good

588
00:25:37,580 –> 00:25:39,530
we’re breathing into the backs of the

589
00:25:39,530 –> 00:25:41,270
legs breathing into the back and still

590
00:25:41,270 –> 00:25:42,950
drawing the navel up towards the spine

591
00:25:42,950 –> 00:25:47,750
really drawing the navel in inhale in on

592
00:25:47,750 –> 00:25:50,660
an exhale we’ll release and then slowly

593
00:25:50,660 –> 00:25:53,750
bending the knees I’ll slowly roll up

594
00:25:53,750 –> 00:25:56,060
the whole time drawing my navel in

595
00:25:56,060 –> 00:25:58,930
towards my spine tucking the pelvis in

596
00:25:58,930 –> 00:26:01,130
finding my footing drawing energy up

597
00:26:01,130 –> 00:26:02,870
through the arches of the feet as I come

598
00:26:02,870 –> 00:26:05,420
into Tadasana Mountain Pose looping the

599
00:26:05,420 –> 00:26:07,100
shoulders forward up and back and then

600
00:26:07,100 –> 00:26:09,080
eventually bringing my palms together at

601
00:26:09,080 –> 00:26:09,560
the heart

602
00:26:09,560 –> 00:26:12,860
tucking the pelvis in observe your

603
00:26:12,860 –> 00:26:19,190
breath here now I’m going to come to the

604
00:26:19,190 –> 00:26:21,890
center of my mat just to demonstrate

605
00:26:21,890 –> 00:26:24,380
this but you can stay at the head of

606
00:26:24,380 –> 00:26:25,640
your mat we’re going to inhale in lift

607
00:26:25,640 –> 00:26:28,100
the sternum to the thumbs tuck your

608
00:26:28,100 –> 00:26:30,890
pelvis in extend to the crown of the

609
00:26:30,890 –> 00:26:34,550
head as you exhale bend your knees and

610
00:26:34,550 –> 00:26:36,440
slowly

611
00:26:36,440 –> 00:26:38,240
we’ll reach the fingertips up towards

612
00:26:38,240 –> 00:26:40,340
the sky fingertips left to right as I

613
00:26:40,340 –> 00:26:42,800
inhale I can take the gaze up palms come

614
00:26:42,800 –> 00:26:45,290
together and then exhale belly to the

615
00:26:45,290 –> 00:26:48,740
thighs i swan dive forward belly to the

616
00:26:48,740 –> 00:26:52,460
thigh straighten the legs for one breath

617
00:26:52,460 –> 00:26:55,010
inhaling then exhale this time bend them

618
00:26:55,010 –> 00:26:57,040
generously as you scoop your tailbone in

619
00:26:57,040 –> 00:26:59,060
fingertips reach forward up and back

620
00:26:59,060 –> 00:27:01,430
Ooka tossin just for five breaths one

621
00:27:01,430 –> 00:27:04,700
time only one time only you ketosis so

622
00:27:04,700 –> 00:27:07,040
firm oka tossin I’ve drawn my palms into

623
00:27:07,040 –> 00:27:08,960
my heart here I’m going to melt the

624
00:27:08,960 –> 00:27:12,200
belly to the thigh and then I’m going to

625
00:27:12,200 –> 00:27:13,430
move into a twit so I’m actually going

626
00:27:13,430 –> 00:27:15,880
to come profile now to show you this

627
00:27:15,880 –> 00:27:18,050
still working out all these angles so

628
00:27:18,050 –> 00:27:19,940
here we go sending my sit bones back

629
00:27:19,940 –> 00:27:21,800
palms together I’m going to inhale look

630
00:27:21,800 –> 00:27:23,210
forward as I exhale I’m going to bring

631
00:27:23,210 –> 00:27:25,310
the outer edge of my right arm to the

632
00:27:25,310 –> 00:27:27,500
outer edge of my left thigh so pancaking

633
00:27:27,500 –> 00:27:29,240
the palms together here and namaste

634
00:27:29,240 –> 00:27:31,850
outer edge of the right arm comes to the

635
00:27:31,850 –> 00:27:33,680
outer edge of the left arm now I’m not

636
00:27:33,680 –> 00:27:35,180
going to collapse here this is going to

637
00:27:35,180 –> 00:27:37,670
be the tendency no worries that’s normal

638
00:27:37,670 –> 00:27:41,060
so I’m going to grow through my spine

639
00:27:41,060 –> 00:27:44,090
pressing into the palms sometimes taking

640
00:27:44,090 –> 00:27:47,150
a right fist chair sure and bringing it

641
00:27:47,150 –> 00:27:48,890
into the left palm is nice because you

642
00:27:48,890 –> 00:27:51,290
can press the left palm up and out of

643
00:27:51,290 –> 00:27:53,570
the fist to find that length see hmm

644
00:27:53,570 –> 00:27:56,290
it’s kind of cool too makes me feel like

645
00:27:56,290 –> 00:27:58,850
much cooler than I have like a ninja or

646
00:27:58,850 –> 00:28:02,570
something like mmm shut up Adriene okay

647
00:28:02,570 –> 00:28:03,620
here we go extending through the crown

648
00:28:03,620 –> 00:28:06,590
of the head palms pancaking together or

649
00:28:06,590 –> 00:28:09,290
using this fist to paul maneuver to

650
00:28:09,290 –> 00:28:10,340
extend through the crown of the head

651
00:28:10,340 –> 00:28:13,070
five nice long deep breaths here don’t

652
00:28:13,070 –> 00:28:14,450
let your belly go here draw your navel

653
00:28:14,450 –> 00:28:15,320
in towards your spine

654
00:28:15,320 –> 00:28:17,870
it’s twist really opening the heart

655
00:28:17,870 –> 00:28:19,880
towards the left side of the room extend

656
00:28:19,880 –> 00:28:20,810
through the crown of the head now you

657
00:28:20,810 –> 00:28:22,370
can see here my right knees trying to

658
00:28:22,370 –> 00:28:24,140
come forward I’m gonna see if I can keep

659
00:28:24,140 –> 00:28:26,240
my hips in line and knees together here

660
00:28:26,240 –> 00:28:28,040
so I have a lot of things on my

661
00:28:28,040 –> 00:28:32,420
checklist here as I breathe deep mmm to

662
00:28:32,420 –> 00:28:34,370
go a little bit deeper I can release the

663
00:28:34,370 –> 00:28:35,690
right fingertips to the ground and

664
00:28:35,690 –> 00:28:39,800
inhale open up through the left wing one

665
00:28:39,800 –> 00:28:41,240
more deep breath in here wherever you

666
00:28:41,240 –> 00:28:43,970
are exhale slowly melt it back to Center

667
00:28:43,970 –> 00:28:46,040
straighten your legs inhale look forward

668
00:28:46,040 –> 00:28:49,820
flat back position and exhale big

669
00:28:49,820 –> 00:28:51,830
ending the knees generously hands to the

670
00:28:51,830 –> 00:28:53,870
heart and I’m going to repeat the same

671
00:28:53,870 –> 00:28:55,910
thing on the other side so inhale

672
00:28:55,910 –> 00:28:58,490
extending forward exhale bringing the

673
00:28:58,490 –> 00:29:00,320
outer edge of the left arm now to the

674
00:29:00,320 –> 00:29:01,580
outer edge of the right leg I’m going to

675
00:29:01,580 –> 00:29:02,810
work really hard to keep my knees

676
00:29:02,810 –> 00:29:06,790
together here as I pancake the palms and

677
00:29:06,790 –> 00:29:10,850
find my twist so I know you can see my

678
00:29:10,850 –> 00:29:12,800
back here I’m going to keep talking so

679
00:29:12,800 –> 00:29:15,470
twists are amazing for the belly they’re

680
00:29:15,470 –> 00:29:18,320
detoxifying they massage those internal

681
00:29:18,320 –> 00:29:21,020
organs so they help us process our food

682
00:29:21,020 –> 00:29:22,910
better extending through the crown of

683
00:29:22,910 –> 00:29:24,890
the head I’m going to breathe and exhale

684
00:29:24,890 –> 00:29:27,710
bowing forward take a couple breaths

685
00:29:27,710 –> 00:29:30,310
here to just let it go

686
00:29:30,310 –> 00:29:34,330
so yeah twists are amazing for our belly

687
00:29:34,330 –> 00:29:40,310
they tone the belly they detox and then

688
00:29:40,310 –> 00:29:41,900
slowly I’m going to walk my palms

689
00:29:41,900 –> 00:29:43,520
forward from here I can bend my knees if

690
00:29:43,520 –> 00:29:45,860
I need to and then nice and easy I’m

691
00:29:45,860 –> 00:29:48,350
gonna step one leg back downward dog and

692
00:29:48,350 –> 00:29:52,670
the other downward dog taking a minute

693
00:29:52,670 –> 00:29:58,280
to rest here peddling the feet let me go

694
00:29:58,280 –> 00:30:00,290
through one more hurdle sequence inhale

695
00:30:00,290 –> 00:30:02,810
in exhale think up and over as you shift

696
00:30:02,810 –> 00:30:04,700
into your plank keep the navel drawing

697
00:30:04,700 –> 00:30:06,230
up towards the spine looking slightly

698
00:30:06,230 –> 00:30:09,740
forward then exhale sending it up on the

699
00:30:09,740 –> 00:30:12,260
tippy tip toes drawing the navel up and

700
00:30:12,260 –> 00:30:15,740
back two more like that my friends

701
00:30:15,740 –> 00:30:18,710
inhale in as you exhale go up and over

702
00:30:18,710 –> 00:30:20,570
shoulders drawing away from the ears

703
00:30:20,570 –> 00:30:26,870
here inhale in exhale pressing up and

704
00:30:26,870 –> 00:30:30,130
over to come back

705
00:30:31,590 –> 00:30:35,049
whenever you’re ready inhale exhale up

706
00:30:35,049 –> 00:30:40,389
and over last time and this time I’m

707
00:30:40,389 –> 00:30:42,100
going to practice lowering down so even

708
00:30:42,100 –> 00:30:43,720
if you’re not familiar with chaturanga

709
00:30:43,720 –> 00:30:45,309
hug your elbows into the side body you

710
00:30:45,309 –> 00:30:46,779
can always lower your knees here and I’m

711
00:30:46,779 –> 00:30:48,159
going to slowly just check in by slowly

712
00:30:48,159 –> 00:30:49,929
lowering down even if I only lower half

713
00:30:49,929 –> 00:30:52,389
an inch and collapse and fall and smile

714
00:30:52,389 –> 00:30:53,950
and laugh and bark then that’s great but

715
00:30:53,950 –> 00:30:55,570
I’m going to I’m going to give it a try

716
00:30:55,570 –> 00:30:57,639
building those muscles and toning the

717
00:30:57,639 –> 00:31:00,760
belly so inhale in shift your weight

718
00:31:00,760 –> 00:31:03,279
forward and whenever you’re ready

719
00:31:03,279 –> 00:31:04,960
hugging those elbows in I’m going to

720
00:31:04,960 –> 00:31:06,880
slowly lower down my version just

721
00:31:06,880 –> 00:31:09,039
checking in and then whenever I fall

722
00:31:09,039 –> 00:31:11,799
into the belly I do and I laugh and I

723
00:31:11,799 –> 00:31:16,149
take a moment here to rest alright last

724
00:31:16,149 –> 00:31:17,860
thing before we flip our burgers before

725
00:31:17,860 –> 00:31:20,080
they flip up hand cakes and come flat on

726
00:31:20,080 –> 00:31:23,169
the back again I’m going to draw my

727
00:31:23,169 –> 00:31:25,570
fingertips now towards my toes forehead

728
00:31:25,570 –> 00:31:29,080
kissing the mat pressing the pelvis into

729
00:31:29,080 –> 00:31:30,909
the earth I’m going to inhale and slowly

730
00:31:30,909 –> 00:31:33,789
lift my head and nikka drawing the

731
00:31:33,789 –> 00:31:35,289
shoulders away from the ears shoulder

732
00:31:35,289 –> 00:31:38,889
blades in and together a little locust

733
00:31:38,889 –> 00:31:41,230
series this is great full body

734
00:31:41,230 –> 00:31:44,470
strengthener great for metabolism great

735
00:31:44,470 –> 00:31:46,090
for your nervous system just in general

736
00:31:46,090 –> 00:31:48,639
really wonderful full body posture so

737
00:31:48,639 –> 00:31:50,860
inhale in as I exhale I’m going to

738
00:31:50,860 –> 00:31:54,039
slowly lift my limbs like Mission

739
00:31:54,039 –> 00:31:56,610
Impossible so I inhale in and exhale I

740
00:31:56,610 –> 00:31:59,529
float up I’m drawing my shoulders away

741
00:31:59,529 –> 00:32:01,000
from my ears shoulder blades in and

742
00:32:01,000 –> 00:32:03,190
together I can spread the toes I can

743
00:32:03,190 –> 00:32:04,600
point the toes I want to have a little

744
00:32:04,600 –> 00:32:07,200
awareness in my hands and feet here I

745
00:32:07,200 –> 00:32:09,429
inhale careful not to crunch the back of

746
00:32:09,429 –> 00:32:13,419
the neck and exhale inhale so I’m

747
00:32:13,419 –> 00:32:15,580
literally letting the breath move this

748
00:32:15,580 –> 00:32:19,090
posture I can look forward or to support

749
00:32:19,090 –> 00:32:22,659
the lower back I can look down couple

750
00:32:22,659 –> 00:32:25,120
more breaths here and then exhale

751
00:32:25,120 –> 00:32:29,230
release and then I repeat that this time

752
00:32:29,230 –> 00:32:31,799
inhaling reaching the fingertips forward

753
00:32:31,799 –> 00:32:35,289
and exhaling lifting up mission

754
00:32:35,289 –> 00:32:37,510
impossible’ letting things hover now I

755
00:32:37,510 –> 00:32:39,340
can get a little creative here I can

756
00:32:39,340 –> 00:32:42,029
start to swim

757
00:32:42,590 –> 00:32:45,180
this is a little cheesy but full body

758
00:32:45,180 –> 00:32:47,400
strengthener I can keep my gaze down my

759
00:32:47,400 –> 00:32:50,100
eyes closed or I can look forward I can

760
00:32:50,100 –> 00:32:52,380
also just hold here and let my breath be

761
00:32:52,380 –> 00:32:54,690
what moves my posture couple more

762
00:32:54,690 –> 00:32:55,970
breaths here when you feel satisfied

763
00:32:55,970 –> 00:32:58,170
gently with grace with control release

764
00:32:58,170 –> 00:32:59,760
bringing the palms underneath the

765
00:32:59,760 –> 00:33:02,670
shoulders and pressing up and back for a

766
00:33:02,670 –> 00:33:05,630
couple of breaths in Child’s Pose

767
00:33:05,630 –> 00:33:08,130
counter pose rounding the spine as I

768
00:33:08,130 –> 00:33:10,710
send the sit bones back and then

769
00:33:10,710 –> 00:33:12,450
swimming the fingertips forward it

770
00:33:12,450 –> 00:33:18,500
around and back to come here in balasana

771
00:33:18,770 –> 00:33:23,130
just a couple breaths here and then

772
00:33:23,130 –> 00:33:25,140
slowly I’ll trace the line with my

773
00:33:25,140 –> 00:33:27,620
fingertips up transition to all fours

774
00:33:27,620 –> 00:33:30,240
cross the left ankle over the right this

775
00:33:30,240 –> 00:33:32,550
time as I cross through being mindful

776
00:33:32,550 –> 00:33:34,140
the ankles of course in the knees using

777
00:33:34,140 –> 00:33:35,820
my fingertips and palms to support this

778
00:33:35,820 –> 00:33:39,050
transition as I come back through total

779
00:33:39,050 –> 00:33:44,780
to dandasan and then shifting my weight

780
00:33:44,780 –> 00:33:49,500
to my back once you find your way here

781
00:33:49,500 –> 00:33:53,390
guess what we have one more thing to do

782
00:33:56,090 –> 00:33:59,520
we come flat on the back once again we

783
00:33:59,520 –> 00:34:01,830
inhale draw that navel down scoop the

784
00:34:01,830 –> 00:34:04,350
tailbone up and lift the shins shrub

785
00:34:04,350 –> 00:34:06,810
towards the sky so just as we started

786
00:34:06,810 –> 00:34:08,159
our sequence today I’m going to inhale

787
00:34:08,159 –> 00:34:10,310
reach my fingertips up overhead ahead

788
00:34:10,310 –> 00:34:12,360
interlace the fingertips bring them

789
00:34:12,360 –> 00:34:13,918
behind I’m creating a little hammock for

790
00:34:13,918 –> 00:34:17,520
my head here thumbs extending so that I

791
00:34:17,520 –> 00:34:18,960
have a little extra support on the neck

792
00:34:18,960 –> 00:34:21,389
remember that big piece of fruit here so

793
00:34:21,389 –> 00:34:24,060
I’m not crunching here but I’m nice and

794
00:34:24,060 –> 00:34:28,649
open elbows wide here we go inhale in as

795
00:34:28,649 –> 00:34:30,179
you exhale lift your head and neck and

796
00:34:30,179 –> 00:34:32,630
shoulders if they aren’t already lifted

797
00:34:32,630 –> 00:34:35,310
and on an exhale I’m going to straighten

798
00:34:35,310 –> 00:34:38,280
my right leg a little bit of a diagonal

799
00:34:38,280 –> 00:34:39,899
here so if you’re looking if you’re in a

800
00:34:39,899 –> 00:34:41,668
room if you’re not out signing you’re in

801
00:34:41,668 –> 00:34:43,889
a room then you can see the crease of

802
00:34:43,889 –> 00:34:45,780
where the wall and the ceiling meet I’m

803
00:34:45,780 –> 00:34:47,580
kind of sending my right toes towards

804
00:34:47,580 –> 00:34:52,080
that crease lots of space long in the

805
00:34:52,080 –> 00:34:55,340
spine inhale in as I exhale I’m going to

806
00:34:55,340 –> 00:34:57,020
reach both fingertips up and over

807
00:34:57,020 –> 00:34:59,300
towards the left side of the room and

808
00:34:59,300 –> 00:35:01,100
this is where I’m like holding Symba

809
00:35:01,100 –> 00:35:02,930
over the cliff here so I’m not

810
00:35:02,930 –> 00:35:05,120
collapsing in but I’m holding some bow

811
00:35:05,120 –> 00:35:08,870
like the circle of life so nice long

812
00:35:08,870 –> 00:35:10,130
lines is what I’m getting out here

813
00:35:10,130 –> 00:35:12,470
breathing navels drawing down table and

814
00:35:12,470 –> 00:35:15,820
scooping up inhale in exhale switch

815
00:35:15,820 –> 00:35:17,990
point your left toes bend your right

816
00:35:17,990 –> 00:35:19,490
knee in take Simba over to the other

817
00:35:19,490 –> 00:35:26,230
side couple breaths here the circle then

818
00:35:26,230 –> 00:35:29,390
moves also I’m gonna regret this

819
00:35:29,390 –> 00:35:31,940
inhale in exhale shifting up and over

820
00:35:31,940 –> 00:35:33,710
taking some but I totally just thought

821
00:35:33,710 –> 00:35:35,450
of Simba right now it’s not something I

822
00:35:35,450 –> 00:35:38,330
normally say in practice but reaching

823
00:35:38,330 –> 00:35:41,620
and then back and forth in your own time

824
00:35:41,620 –> 00:35:44,240
so this is the equivalent of like this

825
00:35:44,240 –> 00:35:46,130
bicycle thing but we’re not crunching

826
00:35:46,130 –> 00:35:48,920
we’re keeping it nice and open so lots

827
00:35:48,920 –> 00:35:52,730
of space in the throat back and forth

828
00:35:52,730 –> 00:36:02,960
diagonal line bent knee sometimes in

829
00:36:02,960 –> 00:36:04,130
class we take the palms together here

830
00:36:04,130 –> 00:36:08,720
and almost a two and when my breath

831
00:36:08,720 –> 00:36:10,490
starts to get compromises when I can

832
00:36:10,490 –> 00:36:13,640
stop this and then come back to it or if

833
00:36:13,640 –> 00:36:15,530
I’m starting to get this crunch then

834
00:36:15,530 –> 00:36:17,210
instead of the space then that’s also a

835
00:36:17,210 –> 00:36:19,040
good time to take a rest when you feel

836
00:36:19,040 –> 00:36:21,080
satisfied we’ll come back to Center we

837
00:36:21,080 –> 00:36:22,550
can pulse here just like we did at the

838
00:36:22,550 –> 00:36:29,660
beginning of class and then hugging the

839
00:36:29,660 –> 00:36:31,160
knees into the chest I’ll finish with a

840
00:36:31,160 –> 00:36:33,520
Hedgehog posture rounding the spine

841
00:36:33,520 –> 00:36:35,780
visualize lots of space between each

842
00:36:35,780 –> 00:36:38,600
vertebrae nose to knee keeping the

843
00:36:38,600 –> 00:36:40,460
shoulders and elbows relaxed so I’m

844
00:36:40,460 –> 00:36:41,780
tagging a little weight in my elbows

845
00:36:41,780 –> 00:36:49,700
here hmm then lastly extending the

846
00:36:49,700 –> 00:36:51,200
fingertips to reach towards the outer

847
00:36:51,200 –> 00:36:54,140
edges of the feet I’m totally scooping

848
00:36:54,140 –> 00:36:55,460
my tailbone up drawing my navel down

849
00:36:55,460 –> 00:36:58,100
really compressing my belly rinsing out

850
00:36:58,100 –> 00:37:01,850
massaging those internal organs one more

851
00:37:01,850 –> 00:37:05,270
breath and then exhale just as we did

852
00:37:05,270 –> 00:37:07,870
before reclined butterfly so

853
00:37:07,870 –> 00:37:10,360
the feet together i soften in the belly

854
00:37:10,360 –> 00:37:12,910
i relax through the bowl the pelvis here

855
00:37:12,910 –> 00:37:15,370
relax the shoulder blades find that open

856
00:37:15,370 –> 00:37:19,270
chest I take a deep breath in and exhale

857
00:37:19,270 –> 00:37:21,990
out through the mouth

858
00:37:22,110 –> 00:37:24,700
two more like that like a lion’s breath

859
00:37:24,700 –> 00:37:31,900
inhale then exhale completely Shh last

860
00:37:31,900 –> 00:37:37,390
one full breath inhale deeply an exhale

861
00:37:37,390 –> 00:37:42,820
let it go drawl the legs down one at a

862
00:37:42,820 –> 00:37:47,170
time then take a moment here to rock on

863
00:37:47,170 –> 00:37:50,680
the heels and rest

864
00:37:50,680 –> 00:37:57,610
hmmm okay so that was our first sequence

865
00:37:57,610 –> 00:37:59,950
for yoga for weight loss just a basic

866
00:37:59,950 –> 00:38:03,610
sequence do what you can build up let it

867
00:38:03,610 –> 00:38:05,380
let it be a process rather than oh I

868
00:38:05,380 –> 00:38:06,670
can’t do that never watching that I’m

869
00:38:06,670 –> 00:38:08,410
going to try it give it a try remember

870
00:38:08,410 –> 00:38:09,670
the beginning stages are always the most

871
00:38:09,670 –> 00:38:11,740
difficult and I am here for you we have

872
00:38:11,740 –> 00:38:14,290
many more sequences that fall under yoga

873
00:38:14,290 –> 00:38:15,850
for weight loss among many other things

874
00:38:15,850 –> 00:38:19,480
for 2013 so subscribe to the channel be

875
00:38:19,480 –> 00:38:21,100
sure to like yoga with Adriene on

876
00:38:21,100 –> 00:38:22,030
Facebook so you don’t miss out on

877
00:38:22,030 –> 00:38:23,560
anything let me know if you have any

878
00:38:23,560 –> 00:38:25,060
questions please leave comments below

879
00:38:25,060 –> 00:38:29,850
and good luck and namaste

880
00:38:30,890 –> 00:38:32,950
you

881
00:38:38,540 –> 00:00:00,000
you

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