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Yoga For Weight Loss – Healthy Energy Flow – Yoga With Adriene

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Audio Text:
hey everyone welcome to you with Adriene I’m Adriene and this is Benji and today on the yoga for weight loss series we are connecting to the entire body and promoting a healthy flow of prana or energy that runs up and down the spine so this is a really mindful and conscious way of getting strong and lean and tone so that you can feel good because when you feel good you look good let’s get started alright my darling friends let’s begin in a nice comfortable seat of your choice get down nice and low and as you just slowly start to arrive here for your practice find what feels good in the hands and the shoulders in the neck trust yourself trust the video trust me your humble guide then close your eyes just take a quiet moment here to take stock notice how you feel the invitation today is to really just move with the breath and to consider perhaps this idea that the breath is your spirit now before you turn the video off just hang with me and ask what if the breath with your spirit could we perhaps reconnect to that notion and so just meditate on that think about that as you slowly gently start to deepen the breath maybe connect to a more audible breath what if your breath or your spirit after all when you stop breathing what happened so when we say move with your breath today it’s not just the vinyasa but it really is moving from a place of connect moving with your spirit the idea is that we become more practice and more conscious of breath of spirit on the mat we’ll be able to tap into that a little bit off the mat using the brush so as we move through life but also being conscious in the way that we speak to one another and share so hopefully by now you’ve taken a couple deep breaths in and out through the nose or through the mouth sitting it nice and tall you know draw the hands to the heart and as you’re ready just gently bow the head to the hands ahead to the heart okay all that great stretch in the back of the neck and again ask yourself what if your breasts or should be regarded as you’re serious because again after all it happens when you stop breathing just play with that today if you want you can also just digit put an opportunity a little invitation to move with your breath of this foot where your spirit would you cut it short would you ignore it or if you keep coming on back to try to figure out what it is who it is how it feels let your spirit guide the way well slowly lift the head we’re going to come to all fours take your time tabletop position wrists underneath the shoulders knees directly underneath the hip points press away from your yoga mat and lengthen through the crown of the head inhale drop the belly as you’re ready open the chest cow pose and with your breath exhale rounding through chin to chest really lifting up your heart space inhale drop the belly listen to the sound of your breath as you open your heart exhale fully chin to chest body lifts up to the back body one more time inhale cow pull press away from your yoga mat creats base and exhale round and through chin to chest crown to the earth create space awesome inhale come to Center bump the hips to the left turn to look past your right shoulder inhale exhale to Center bump the hips to the right turn to look after your left shoulder inhale exhale back to Center beautiful we’re going to curl the toes under here keep pressing out of your hands you’re not collapsing into your wrists here so you’re really lifting up through the chest okay curl your toes under inhale in on an exhale lift the knees and let them hover we’re tugging the hands back and we’re tugging the toes forward to light a little fire aughh me in the belly tuck the chin slightly gaze down neck is nice and long we’re here for five four counts after Adrienne three two and one lift the hips up and back downward facing dog now find a little movement here that feels good you can pedal it out through the legs listen to the sound of your breath nice and loosen the head the neck rather and then you’re going to take the soft slow conscious movement all the way up to the top baby steps walking through to a forward fold when you get there bend the knees generously and continue to listen to the sound of your breath your spirit the goal of today’s practice is to really get a healthy flow of energy or prana moving throughout the body so it’s more than a stretch here love is fine to the head and with each and every breath bringing fresh oxygen and then when you’re ready we’ll begin to slowly roll it up and press into your feet so much that that’s what sends you rolling up through the spine so energetically you’re clearing your feet just really press away from the ground there’s a little resistance yielding few lives of trim lots of awareness now from the fold of the feet up through the head and you can just take a couple moments here to find what feels good in the neck be mindful maybe the shoulders just take a couple moments to be you scratch your face fix your pants whatever you need and then I’ll meet you the hands together at the heart Anjali mudra and right away we’ve been practicing this a lot lately on the channel but just decide what feels good really active arms today or soft arms and there’s just a cell phone if you make a choice if you really commit and each time you come up after you know your flow you can reconnect and mix and match but making sure you’re not going into that autopilot then reconnect with your breath we’ll take an inhale in and this time as you exhale sh-sh out sound out through the mouth give it a try empty empty empty everything out so much so that your next inhale is just naturally buoyant inhale exhale sigh it out we’ll do that little cycle again big inhale in through the nose exhale SH sound empty it out MGMT empty empty empty empty empty everything out empty so much to write your next inhale is just naturally buoyant I’m also passive inhale then fly it out awesome on your next inhale reach for the sky spread your fingertips really feel your feet on the earth big stretch here and then exhale rain it down forward fold with the breath inhale halfway lift fine length let’s take a couple moments here to check in with this shape today so extension through the crown really reaching the tailbone towards the back edge you want to create a nice long line from the crown to the tail so we’re not collapsing but lifting the front body up to meet the back body think of a figure seven and then break three break free of that shape just fine little fall movement here you’ll take one more breath then you find more length in the neck and then you can exhale to fold inhale reach for the sky big breath next wheel hands to heart and on this day soft knees inhale reach for the sky exhale forward fold all the way down soft bend in the knee big inhale to feel pathway find that length in the neck and then exhale fold beautiful inhale reach for the sky big stretch really maximize the stretch here stretch stretch stretch and then exhale hands to heart without looking keep the chin lifted here to bring the feet together so place your eyes on the soles of your feet wacky and then here we go inhale reach to the sky feet are together exhale forward fold bend and Eve as much as you need [Applause] inhale with the breath halfway lift exhale with the breath forward fold then the knees fingertips becomes about you to step the right toes back and lower the right knee onto the earth walk it back you need a little more then everyone loop the shoulders become light on the fingertips and inhale look forward exhale peel the left toes up pull back through the left hip crease half splits or ardha Hanuman and you can walk your fingertips right underneath your shoulders here or to intensify the stretch your walk it in line with your left heel walk them in languaging appeal inhale to look forward and then exhale draw the chin towards the chest nose towards the navel rolling through your left foot inhale come forward then exhale we’re going to plant the palms lift the back leg and step it back to plank pose inhale press away from your yoga mat pedal it out if you need to find what feels good remember that lengthen the neck and then on a big exhale send it up and back downward facing dog deep breath in Long breath out baby steps to the top again rolling through the whole foot stretching to the Achilles meet you back at that forward fold feet together really together big inhale lifts you up halfway your version exhale the soften and fold beautiful this time step the left toes back nice and slow mindful movement here lower the left knee loop the shoulders inhale grow light on the fingertips open your chest so you’re finding a little activation through the upper back body here so you can open up through the collar bone with the chest the pecs your heart and take one more big inhale here and exhale soften slowly draw your chin to your chest flex your right toes towards your face pull back to the right hip crease are to Hanuman half split and inhale look forward open exhale chin to chest soften inward rolling through your right foot inhale come back to that nice low lunge open the heart the chest for deep breath in then exhale plant the palms with the back knee step the right toes back this time we’re going to come to plank nice and strong then when you feel like you have your foundation you’re going to turn onto the right edge if you can go yellow right the edge of your right foot is and slowly bend the elbows and just dip the right hips down feeling that side body stretch inhale come back to Center nice and slow and mindful come to the outer edge of the left foot and we’re going to bend the elbows take the left hips down you know go back to Center right hips down and one more time left side I’m starting to warm up the muscles in the upper body the core left hips down stretch back to center inhale plank exhale downward facing dog you rock beautiful take a nice deep breath in here and then use your exhale to really empty it out gorgeous inhale look forward repeat the baby steps from before or you can hop to the top or just ragdoll all the way up forward fold feet together big inhale lift the up halfway find length exhale to fold inhale rate to rise here reach for the sky spread your fingertips head over heart heart over pelvis and exhale hands together Anjali mudra at the heart deep breath in Long breath out relax your shoulders great inhale reach to the sky exhale all the way down you go listen to your breath your spirit inhale halfway lift exhale fold inhale step the right toes back exhale lower the right knee keep breathing here you can become light on the fingertips and then when you’re ready half splits left hip crease pulls you back left toes towards the face inhale look forward exhale to soft and inward roll through that left foot this time lift the back knee nice low lunge inhale oldy chest and now exhale plant the palms step it back plank pose inhale Rock fold on the toes lift your heart space really up between your shoulder blades will not collapse in the upper back body you’re going to slowly look forward and bend the elbows and lower all the way down to the belly press into the tops of the feet keep the elbows sucking into the side body tuck your chin into your chest and slowly roll up baby Cobra inhale exhale Olly two more times like that think of it as one continuous movement so we inhale rise up and every to describe and fall down and one more time with your breath keep it going in here [Music] exhale great curl the toes under lift and you kept on the quads inhale press up into your power plank pose and then exhale downward facing dog nice work deep breath in long Becca make your way to the top ragdoll maybe a hop maybe the baby steps feet together really together and you Hal half way lift exhale fold bend the knees fingertips come to the mat step the left toes back lower the left knee boots the shoulders inhale open the chest get nice and light on the fingertips here best you can and then when you’re ready pull that right hip crease back flex your right toes towards your face and have a look forward exhale is soft and inward rolling to that right foot lift the back knee up inhale open chest let your fingertips grow light nice low lunge strong back leg and then when you’re ready plant the palms step it back belly to Cobra or chaturanga to updog if you’ll move nice and slow and make sure you’re breathing the whole time keep the elbows subby up tucking into the side body hugging and open your heart on an inhale Cobra or updog and then use an exhale to make your way to down dog deep breath in exhale let it go make your way to the top take your time feet together really together inhale if you up halfway find length exhale to fold inhale reach to the sky stretch energy in the fingertips and exhale hands to heart beautiful soft bend your knees here inhale reach for the sky big beach ball up and overhead er stay connected to your abdominals as you slowly take that big beach ball over towards the right Bob the hips to the left inhale the center and exhale take the ball over to the left ball the hips to the right beautiful inhale the center and then exhale forward fold all the way down inhale halfway lift exhales at home this time bend both knees plant the palms and step both feet back straight to plank here we go coming onto the outer edge of the right foot bend the elbows keep lengthen the neck here so remember your yoga practice union of the whole body is one my body so we’re not moving disjointed parts here but one moving part so stay mindful dipping the right hips down and then going to the other side dipping the left hips down so keep awareness in the neck mindfulness in the shoulders one more time on each side you got this building that upper body strength that core strength while stretching the side body beautiful then take a vinyasa here if you like it can be belly to Cobra or chaturanga to updog and we’ll meet in downward facing dog hips up high take a deep breath in and pee it out when you get there take a deep breath in and really empty it out beautiful walk the toes together and inhale lift the right leg up high exhale knee to nose think cat pose rounding through inhale lift it up exhale knee to nose one more time inhale lift it up three-legged dog and exhale knee to nose this time step it all the way up and through lower the back knee inhale Crescent lunge reach the fingertips forward up and back and exhale all the way down half splits are the Hanuman pull the right hip crease back flex your right toes towards your face inhale to look forward exhale just soften any word and from here you’re going to curl the left toes under you’re going to roll through that front foot now we’re going to pivot on the back foot I’m going to open up warrior two take your time nice wide stance get down nice and low or your two okay deep breath in use your exhale to really align head over heart heart over pelvis you might be reaching a little bit forward see if you can use your inner mirror to draw this straight line up and down the spine great then inhale we’re going to send the right fingertips forward up and back peaceful warrior and then exhale to extended side angle right along the top of the right side I’m going to move back and forth from there a couple times on your own see if you can really sink up with your breath the lower body stays strong stable da da so front knee stays bit and then the next time you’re in Reverse straighten the front leg fine legs and then exhale were to come into a triangle pose the bump the hips back reach the right fingertips forward and slowly right fingertips are going to come to the right calf area and spit and then I’m going to open up through my chest and the left fingertips to the sky and I’m really connecting to my core here super strong crown of the head lengthening forward take one more breath and exhale left hand is going to come all the way down we’re going to bend that front knee pivot on the back foot you come back to your nice low lunge inhale in smile exhale plant the palms step it back to plank you can go straight to down dog or take a little vinyasa so we use the vinyasa to sync up with the Brass your spirits to create a little heat so your vinyasa can always just be straight to down down connecting with your breath creating little heat in your down dog take a deep breath in and exhale out through the mouth walk the feet together anchor through the right heel and inhale lift the left leg up high now exhale knee to nose usual draws up inhale three-legged dog onto the fingertips come out of the wrist and then exhale knee to nose cat pose one more time inhale build strength and exhale knee to nose step it all the way up and end great work now lower the right knee Crescent lunge sweep the fingertips forward up and back so lift up from the pelvic floor a little connect to your core baby fall up and overhead inhale and exhale to rain it down pull the left hip crease back half splits Auto Hanuman inhale open the chest find length maybe look forward and then exhale soften inward [Applause] so Barry’s engaged to your nasal drawing Internet now curl the right toes under nice and slow we’re going to roll through that front foot back toes are curled under I’m going to pivot on the back foot I’m going to find nice strong footing and then when I’m ready open up warrior two nice and slow nice strong lower body soft and easy on the upper body take a couple moments to get organized lengthen tailbone down align head over heart heart over pelvis so we’re moving the energy that runs up and down the spine the sushumna send your channel and then when you’re ready we’ll flip the left palm over keep that front knee bent best you can nice and low and we draw a big rainbow up and over inhale in exhale stay connected to your middle your core extended side angle you do a couple of these on your own moving with your breath back and forth again front knee stays bent lower body strong and stable really moving from your Center here and the next time you’re in Reverse go ahead and straighten through that four leg feel this stretch think Cobra upward dog here reach and then we’re going to bump the hips back reach the left fingertips forward and find our triangle pose on the other side so you just cultivated all this great energy in the center of the body maintain that here don’t drop it for the pose but maybe stay lifted maybe you can just work here with one hand right on your Center to remind you to collect that energy inward and upward Ludhiana bunda shoulder blades wrap around maybe we take the right and your tips up link into the crowd breathe deep here make sure you’re not holding your breath why would you hold your spirit back let your spirit flow naturally support you in challenging times loving times inhaling exhale right fingertips are going to come down nice and slow we Bend that front knee pivot on the back foot if you can nice little lunch here inhale open the chest smile exhale plant the palms step it back belly to Cobra or chaturanga to upward facing dog reaching down dog hips up high heart back towards the top inhale lift up from the hip creases lift lift lift and exhale empty everything out good inhaling again bend the knees and exhale slow to send to the knees with control all the way down walk the knees together come onto the tops of the feet you’re going to send your fingertips all the way back for bellossom a child’s pose or if this posture is not totally for you you can just sit up nice and tall in a little comfortable seat of your choice and wherever you land close your eyes and reconnect this of your breath see if you can just sit be present in this role of the observer just noticing whatever it is that you’re feeling and that’s not just physically so I love the over practice because it’s a little opportunity to let your emotional intelligence your body intelligence have like a head seat at the table so you give your thinking line to break and you just observe and on your next inhale take the deepest breath you’ve taken all day and usually exhale is slowly transition you’re opening eyes we’re going to shift nice and slow to the back like you love yourself all the way down oh yeah so even in the transitions we get to practice you know focusing on quality of movement do that more on the mat I’m going to do that more off the mat all right we’re going to come to the back with the knees up and the feet on the ground and then interlace the fingertips bring them behind the head elbows nice and wide and create a little panic for the neck here so tuck the chin into the chest and pull the hands back just a bit so you’re talking the chin into the chest if you’re a little tight in the shoulders it should feel good really anchor the elbows down to the earth and then send your gaze straight up towards your third eye but more practically I think up towards the ceiling and then two feet back so we found the length of the neck but then we’re taking our focus up and back and you’re going to maintain that as you scoop the tailbone up anchor the navel down so your Center really driving down to the core of the earth here and engaging yes the core and then lift your knees up and try to maintain that so that your lower back is super flush with the yoga mat and your gaze is still up and back with the neck nice and long I like to extend my thumb’s here just feels a little added support you’re going to inhale in exhale scoop the tailbone up and straighten the legs they don’t have to become super straight so just the sensation of bringing the tailbone up and then exhale slowly lift the chin to the chest the shoulders all the way up but keep your gaze up inhale lower exhale lift and as you lift you’re lifting the toes up scooping the tailbone up I’m really squeezing the abdominal wall inhale lower exhale lift inhale lower exhale lift keep it going he’s up back lifting the tail and you can use your mind’s eye to really see that diamond shape and the abdominal wall squeezing as you exhale lengthening as you inhale keep it going try to keep the elbows wide how’s it alura’s in toning the muscles of the abdominal wall here strengthening the back body so you can be nice and strong and healthy up and down through the spine keep it going you got this well do three more last one and then release soles of the feet come together knees go wide so now your arms and your legs are marrying each other and you’re going to allow your lower back to come up now so the opposite should feel really good now go your shoulder blades underneath your heart space take a deep breath in exhale great reach the fingertips now buttocks are going to release the fingers reach them now between the legs you’re going to open the palms inhale in exhale baby pulses up so if you feel any tension at all try bringing your toes towards the front edge of your mat if you’re fine there stay lifted so now we’re going into the upper abdominals you still keep a little bit of length in the back of the neck even though we’re not looking up we’re looking forward so lots of awareness in the neck and shoulders we’re pulsing here you got this keep breathing breathe and then check it out stay here keep your heart lifted right knee is going to come over to meet the left and we pulse here getting into the obliques you got this nice and long in the neck thumbs up you got this and now over through Center and to the right last one take a mood right here rock and roll you got it don’t give up awesome and then back to Center interlace the fingertips catch your head and release everything down beautiful inhale in exhale great bring both knees in press up off the toes scoop the tailbone up and release the arms for a great big hug squeeze the knees into the chest great work everyone so nice thank you so much for sharing your time and your energy with me and the yoga theater and community I know your time is valuable and so nice that we have each other to keep you each other accountable present healthy happy strong happy baby pose grab the outer edges of the feet send the soles of the feet high up towards the sky lengthen tailbone towards the front edge of your mat anchor down through the shoulders through the legs and smile life is good on exhale when you’re ready release everything to shavasana if there’s anything here you’re craving a little reclined twist a plow pose anything at all go ahead and take it listen to your body we’re going to make sure that we come to the slash shape before we rock up and off the mat into the rest of your day or your evening and this is just an opportunity to really practice balance the action of allowing for balance natural equilibrium the rise in the fall so we just did all this action and we end by a total just surrender this can be a threat or to big-picture surrender to something that’s out of your control could be surrender to a bigger spirit close your eyes and as you’re ready to soften everything let your body grow heavy and take a deep breath in through the nose and sigh it out as you breathe out [Applause] bring the palms together and up to the 3rd eyes sweet thanks again awesome practice I’ll see you next time questions comments conversation down below I got your back thanks for having mine take good care none left [Music] you

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