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Power Yoga for Weight Loss & Belly Fat, Beginners 20 Minute Workout at Home, Total Body Routine

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Audio Text:
hello everyone and welcome to psyche truth my name is nella and today I have two of my dear friends join the float today with me this is Myra and of course we all know beautiful joy we’re going to be doing a beginner power yoga so here go come with me take your time and let’s begin so we’re going to start in a downward facing dog here just allowing ourselves to stretch out the back body here maybe rotating your legs here placing your all foot to your to the ground breathe allow yourself to come here now take your time deep breath here let’s take three more deep breaths here one more time deep inhale and then exhale both legs are straight here then from here let’s come into that high plank right here and when you ready you’re gonna place your knees all the way down and we’re going to do eight push-ups so here you go you can stay right here for your beginner if you a little bit more advanced you can follow Myra and four five six seven eight and hold five four three two one and nice and slow coming all the way down take a nice deep inhale let’s move into that Cobra shoulders are back and down heart is lifted and coming back down nice and slow take a deep breath let’s move into that up dog then move downward facing dog breathe here then we’re gonna lift that right leg up you can do take your time here and just follow your own body here and then slowly place it back down place your knees and then let’s bring that right foot forward let’s move into that dragonfly twist here hi take a nice deep breath and coming back down to Center downward facing dog here lifting left leg all the way off take a nice breath and place a bag down bringing your knees down and let’s bring that left foot forward and let’s twist into that dragon fly right here and coming back down to Center downward facing dog here and then go ahead look at your hands and take your time walk towards your hands here forward fold and then inhale deep flat back here exhale forward fold let’s Bend those knees drop your hips lifting into a chair here we’re going to hold here for five four three two one forward fold take a nice deep breath here and then reverse swan dive all the way up palms together bring it to your heart take a one more deep breath here forward fold plant your hands and let’s walk back into that high plank bend your knees bring them down and eight push-ups and one two three four breathe five and six almost there seven eight and hold five four three two one and exhale nice and slow coming all the way down inhale deep Cobra here exhale come back down to Center inhale updog downward facing dog nice take a deep breath here let’s lift that right leg up hold it here one breath bring it back down and let’s come into that dragonfly twist again same thing here take your time listen to your body here and come back down to the santur downward-facing dog left leg up hold it for one breath here place it back down bring you through dragonfly twist ah maybe smile a little bit if you need to stop drink some water rest pause I’ll be right here waiting for you and downward-facing dog good job take a nice deep breath look at our hands and stop walking towards our hands nice and slow take your time here forward fold inhale flat back here push those shoulders back exhale forward fold bend your knees drop your hips lifting all the way up you can stay right here if you want to challenge yourself come a little bit deeper into that chair activating those quads here five four three two and one forward fold good job take a nice deep breath reverse swan dive all the way up palms together bring it to your heart take a deep breath forward fold plant your hands walk back high plank bend your knees bring them down eight push-ups and one two three four five six seven eight and five four three two one exhale nice and slow all the way down inhale deep cold right here exhale Center Donna I’ve talked here downward-facing dog nice deep breath lifting right leg up hold it this is your three-legged dog a lot of power here using your arms your shoulders keep your core tight and engaged here and then place the back down bend your knees bring that right foot forward here’s your twist here hold it here as long as you need to but if you follow along with us that’s really when you’re going to start to see the improvement in your strength hey go take a nice deep breath here again lifting your left leg up hold it for one breath place the bag down bend those knees bring him down left foot forward twisting to that beautiful dragonfly here stretching the spine releasing the tension huh and let’s come back down divert facing doc good job look at those hands and stop walking towards them forward fold yes feel good inhale flat back here forward fold bend those knees drop the hips here’s your chair look at asana ah good job you guys how you feeling good good they go forward fold reverse swan dive nice and slow palms together bring it to your heart good job nice breath here and in forward fold nice and slow here plant your hands walk back high plank bend those knees eight push-ups one two three four five he goes six seven eight and hole five four three two and one exhale down inhale deep Cobra here heart is lifted push those shoulders back and down releasing that tension exhale coming back down inhale updog good job exhale downward facing dog here take a nice deep breath inhale deep ah lifting the right leg up again three-legged dog here a lot of power even if you hold it right here guys that is okay you know don’t don’t judge yourself do the best you can and exhale place it back down and then twist here this is a chance where you can just a little bit catch up on your breath and rest a little bit if you need to again hold it as long as you want yeah coming back down to Center downward facing dog good job and let’s lift that left leg up hold it for one breath ah and then place it back down good bring those knees down and left foot forward twist into a beautiful dragonfly here be gentle with yourself here take care of your body take care of your mind here you go and coming back down Power Yoga is a great way to tone the body and and lose the weight all right look at our hands and start walking towards the hands again forward fold inhale flat back forward fold then those knees drop the hips chair pose whew how you guys doing are you feeling that burn good try to focus on keeping that heart lifted towards the ceiling here yeah push those hips back make sure you don’t come too forward with your knees so less tension on your knees good job as to a forward fold nice deep inhale everywhere swan dive all the way up bounce together bring it to your heart forward fold get your plant your hints walk back high plank good job bend the knees bring him down eight push-ups again one two three four five six almost there seven eight and hold five four three two and one exhale down nice and slow inhale deep cold right here exhale Center I don’t know about you guys but I’m sweaty nobody of dog downward facing dog yes nice deep breath lifting that right leg good three-legged dog and make sure that your weight is equal in both arms here and then bring it back down bend the knees bring him down hey go dragon fly twist here good job whew I am feeling good even though I’m feeling the burn in my arms but you know what I like it I like it a lot I come back down downward-facing dog good job all right take a nice breath here let’s lift good hey God whoa bring it down and dragonfly twist here and the more you push that left shoulder back the more you will feel that nice stretch in your spine here coming back down to Center you downward-facing dog good maybe move your head a little bit saying your yes or no releasing some tension from the neck here we go and look at your hands and start walking forward forward fold here and then inhale flat back exhale forward fold bend your knees drop your hips here’s your chair pose again good job ah butwe’re fold there you go reverse swan dive all the way up palms together bring it to your heart huh I could just stay here a little bit longer but no we’re gonna keep going forward fold in order to see the results we gotta keep going less breaks we take the better results we will see and then bend those knees eight push-ups aim one two three four five six over thirty seven and eight hold five four three two and one exhale down good job inhale deep Cobra here exhale enter and hell up doc boo boo yes downward-facing dog nice deep breath here lifting your right leg up good again stay where it feels the most comfortable for you listen to your body here oh yes and bring it back down good job then bring that leg forward and twist here I can push that right shoulder back if you want to go deeper into that spine stretch here Sandra downward facing dog good job you guys here we go lift in your left leg up breathe here if you’re feeling the burn that’s a good sign that means it’s working bring it back down bend your knees bring that left foot forward twist here whoa can I just stay here oh there you go and coming back down to Center downward-facing dog good job whew look at the hands and stop walking forward forward fold here even if you have to bend your knees in your forward fold do so again like I said listen to your body here and then take a nice deep inhale flat back exhale forward fold don’t rush yourself do what you can with what you got right now all right let’s Bend those knees drop the hips chair pose forward fold take a nice deep breath reverse swan dive all the way up palms together and bring it to your heart Stanny and forward fold and I plank perfect drop those knees and eight push-ups one two three four five six seven and eight good job hold here five four three two and one as you can see you guys look I am sweating so I’m telling you this will work out all right let’s come all the way down and inhale dpa Cobra good job keep that heart lifted shoulders are back and down exhale Center up dog downward facing dog almost there let’s lift that right leg up hold it three legged dog here place it back down bring it through dragon for a twist here hey God santur downward facing dog yes nice breath here lift your left leg up good here we go bring it back down good job bring it through drag a flat twist yes sector done were facing dog and here go look at their hands and start walking forward nice forward fold here and inhale flat back forward fold ban those knees drop the hips look at asana we are almost done good job forward fold take a nice deep reverse swan dive all the way up palms together bring it to your heart good job you guys thank you so much make sure you favorite this video if you want to see more of my videos please subscribe to psyche truth thank you so much and namaste you you

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Yoga for Beginners | Weight Loss Yoga Workout, Full Body for Complete Beginners, 8 Minute Yoga Class

>>Read My Full Review Yoga Burn Here<<

Audio Text:
new videos everyday life wisdom hi I’m Jen and today I’m going to show you some introductory yoga poses so these poses are great for beginners just getting started and these are some of the poses that I use in my full body total body workout so once you get familiar with these poses then you can move on and practice the total body yoga workout so we’ll just start breaking down some of these poses and you can go ahead and follow along with me here so we’re going to start standing on the top of your mat standing at the front of your mat bring your feet close together to have a nice strong solid base with your feet firmly planted into the floor start by sweeping your arms up press your palms together overhead reach up out of your waist then you’ll fold your body forward keep your belly lifted as you’re full keep your spine nice and long to come all the way down over your legs you can bend your knees as much as you need to to really let your upper body completely relax and sometimes in this first forward fold I like to shake my head a little yes shake my head a little no just kind of help to release any tension along the back of your neck your next step is to lengthen your spine forward so you want to try and get a flat back it might be helpful to bring your hands onto your shins or maybe even all the way up onto your thighs but your most important objective is to broaden your chest reach your heart forward squeeze your shoulder blades together on your back so you get a nice flat long spine and you’ll fold back down to the floor now plant your hands onto your mat and step back to a plank pose which is basically like the top of a push-up so here you want to check that your two index fingers are parallel with each other then spread your fingers nice and wide so your hands give you a broad base then don’t sag your belly here lift your abdominals up so your abdominals should be engaged like getting a little burning then from here keep your body in one solid piece and slowly lower your body all the way down to the floor then you’ll untuck your toes underneath you here with your hands planted underneath your shoulders lift your shoulder bones away from the floor to squeeze your shoulders onto your back then reach your heart forward keep stretching your elbows down towards your hips so your shoulders aren’t up by your ears you want to draw your shoulders away from your ears so your neck is nice and long then you can even use some traction pull your hands down towards your hips so you can reach your heart forward even more this is called your cobra pose from here tuck your toes back underneath you you can press up through your hands and knees then lift your hips up behind you to come into what we call downward facing dog so your objective here is to lift your hips really really high sometimes people are very far forward so you want to melt your heart between your arms so you open up through your shoulders – so this is a hamstring stretch and a shoulder stretch at the same time so there’s a lot going on here in this downward facing dog so you’ll spend a little time here just practicing getting strong and breathing nice and deep then the next pose will be a lunge so use your right foot to step forward between your hands and if your foot comes way back here just help it out so it comes forward on your mat between your hands so that your knee can stack over your ankle this is really important for your alignment once you’re in your lunge draw your legs close to each other so you suction your thighs towards each other instead of melting your hips down get that strength in your lower legs from here you can lift your arms lift your body reach your fingertips high this is your Crescent lunge and you’ll lower your hands down step your right foot back and you can step your left foot forward and again if your foot doesn’t quite come all the way forward just help it walk your toes forward get your solid placement of your feet then hug your legs close to each other drawing your energy up into your pelvis with a solid base reach your fingertips high and you’ll plant your hands back down you can go ahead and step your right foot forward to meet your left foot folding over your legs again you can bend your knees as much as you need to just let your upper body relax then we’ll inhale lengthen your spine exhale fold your body down then you’ll inhale sweep your arms up come all the way up press your palms together at the top you can release your arms down by your side so now we’ve come full circle practicing these poses linking together you can do this sequence over and over again so now that you’ve had a chance to get familiar with the poses you can check out my next video and follow along we’re going to do a great full body workout using these poses and a little bit faster pace to really get your heart rate up help you burn some calories and work your entire body just using these six poses so favorite this video so you can get really comfortable with this and then follow along on the next video so we can really link it all together and get a great total body workout you

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

>>Read My Full Review Yoga Burn Here<<

Audio Text:
hello and welcome to yoga with Adriene I’m Adriene today we’re going to learn a quick sequence for weight loss so we’re going to use the entire body stimulate the belly get that digestive tract happy and healthy for the new year and we’re gonna begin today on our mats the on our backs so let’s come to a flat back position and this ponytail is not working out for me there we go all right mm-hmm I’m going to tuck my chin into my chest lengthen through the back of the neck I’m gonna press into my head like I did in shavasan video I’m gonna press in my elbows I’m gonna draw my shoulder blades in together and down just creating a little space abroad collarbone here open chest mmm relax back down I’m gonna extend my legs out long and inhale reach my fingertips up and over my head full body stretch here from fingertips to toes I can point and flex the feet and this is organic here this is easy breezy beautiful covergirl and I really just want to take a moment right now to say that the more organic movement we can find and create the more correct we’re doing our yoga so although I’m here to guide you feel free to move within the sequences especially as we continue on through the year find that organic movement in your body okay so I’m gonna inhale in stretch one last time just full body stretch just waking up from fingertips to toes and then on an exhale I’m gonna flex my feet toes up towards the sky and slowly Shh float my fingertips down by my side I’ll plant my palms here and then just checking in with this core this valley which we’re gonna bring a lot of attention to here at the top of the year just kind of stimulating massaging those internal organs again getting that digestive tract happy and healthy pressing into the palms instead of going right leg left leg or one leg than the other I’m gonna bring my awareness to my navel Judyann Abunda we draw the navel towards the spine tuck the pelvis and then just check in even if it’s not possible in this moment I’m gonna slowly try to lift both knees up at the same time so you might be like haha and that’s fine and then if that didn’t happen in the first time and you want to try it again sometimes I can do it a couple times just to oh yeah check in with my Center from here I’ll scoop the tailbone up letting my lower back become flush with the mat feel free to rock a little side to side hug your knees into your chest if you need a moment here and then from here I’m gonna inhale slowly lift my knees so that they’re above my hip points now my lower back is gonna want to come up from the mat mm-hmm I’m gonna scoot my tailbone up and support my back by drawing my navel in also checking in with that center again connecting to the abdominal wall right away here I’m already feeling this fire in my belly so if I’m feeling like it’s difficult to keep the lower back flush with the mat bring your knees a little bit in front of the hip points so rather than stacking them evenly especially for beginners it’s nice to just get that lower back down to the ground I can point my feet here I can flex my T two feet my teat distances I can flex my feet I can spread my toes yogi toes it doesn’t matter I just want a little bit of brightness a little bit awareness to the feet so I’m not just hanging into my bones here but I’m nice and stacked I’m bright in the feet inhale reach the fingertips up towards the sky and behind again on an exhale I settle in opening the shoulders then I’m gonna interlace here bring them behind my head keeping my thumbs extended here maybe giving my neck a little massage and then opening the shoulders now this whole time I’m not just hanging out I’m drawing my navel down I’m scooping my tailbone up so the opposite of that would look like this but I’m scooping my tailbone up drawing my navel towards my spine shins parallel with the ceiling knees in in front of the hip points if you needed a little more lower back support press your elbows into the mat tuck your chin into your chest inhale in as you exhale scoop your tailbone up draw your navel down and slowly begin to lift the head the neck the shoulders the elbows it doesn’t have to be a big Cirque de Soleil move it can just be a nice little hover here in fact imagine you’re holding a big piece of fruit maybe a big juicing mango or cantaloupe or whatever the heck you want in between your so rather than coming into a crunch as we’re used to I’m creating space I’m really drawing my navel down as I keep my elbows nice and wide the tendency here is to crunch I’m gonna keep it nice and long imagining my big piece of fruit here my belly is working out right now and then tendency number two is that the elbows kind of want to come in to shield yourself from the hell and instead we want to open our self up to the light I was cheesy sorry but it’s true so keeping it nice and open and soft in the face on that same grace note it’s like instead of clinching here I’m letting my belly do the work I’m creating that inner fire I’m breathing nice long smooth deep breaths keeping those elbows wide using my thumb’s to pull the back of the neck nice and long after a couple nice long deep breaths here I’ll inhale in and exhale slowly lower down taking your rest here bringing the soles of the feet to the outer edges of the mat and then letting the two knees fall into Center I take a couple breaths here just relaxing and breathing into the belly again remember when you inhale we fill the body with air so that breath travels down when you exhale it comes back up and out through the nose or mouth so I’m taking my arms here to cactus arms just opening taking a breather and then I’ll come back inhale bringing the knees above the hip points or slightly in front shins parallel right away scooping my tailbone up drawing my navel down interlacing the fingertips bringing them behind the head thumbs extended as once again I find that nice big open space between my chin and my chest my chin in my heart elbows are going to want to come in here but instead I’m going to open them out wide now you can see me pointing and flexing and moving my feet that’s because rather than coming into our perfect asana shape which I’m not inspiring us I want us to I do want us to be in correct alignment but I want us to empower each other especially in yoga but in life to find what feels good and to work organic late into the posture then we come into whatever that perfect pose is so keeping it alive with listening to my body my belly’s working really hard here again I’m going to take a couple nice long deep breaths let’s take five here as I extend through the crown of the head and exhale scooping the tailbone up Shh elbows nice and wide skin of the face soft so even though I’m working really hard in the belly here keep breathing I’m finding a grace a sense of ease in the upper body supporting my lower back by drawing the navel in now I can take a rest here or to go one step further I’m going to inhale in as I exhale I’m gonna shoot my fingertips out towards the outer edges of my mat I’m going to turn my palms face up so those shoulders can really drop into socket coming away from the ears I can come into a mudra here if I like whatever you like open palms and we take a couple breaths here again building that fire in the belly massaging those internal organs staying nice and loose and easy breezy in the neck again knees are above the hip points are slightly in front I’m open in the throat chakra so I’m not crunching here but nice and open let’s take one more deep breath here this is kind of like a cockroach pose I’m gonna regret this I’m gonna look at this video be like what are you doing but I am engaging my core here we go one last breath on an exhale I’m gonna come to recline butterfly soles of the feet together and just letting it all hang for one breath hmm then I extend my toes out reach my fingertips up and overhead again nice full body stretch then exhale floating the palms down Shh once again I’m gonna see if I can hug my knees into my chest by bringing them both in at the same time here we go see if I can do it and then rocking a little side to side massaging the lower back inhale draw the toes up towards the sky now if the legs straighten great if not keep them bent who cares bend your knees as generously as you need to we’re letting the blood flow in the opposite direction I’m scooping my tailbone up navel down towards the earth if I can straighten my legs I’m gonna flex my feet so my toes are pointing now towards my face pressing into the heels pressing into the tops of the thighs and then inhale reaching the fingertips up and overhead exhale I’m gonna slowly lift just like I did before head neck shoulders as I reach my fingertips towards my ankles but again I’m not crunching here I’m keeping it nice and open in the upper body so still keeping that broadness in the chest fingertips reach towards the heels again if I bend my knees same no big deal here finding what feels good listening to my body keeping that big piece of fruit between my chin and chest shoulders drawing away from the ears one more breath here hang with me and then exhale we come back fingertips reaching up and overhead inhale in here extend through the crown of the head long neck exhale reach your fingertips draw your navel down reaching towards my heels inhale reach it back and now we flow exhale reaching up Shh inhale fingertips reaching up behind you exhale peeling it up nice and long in the spine inhale reaching back exhale navel draws up scoop your tailbone up towards your heels and back and two more inhale exhale now for a little more fire in the belly I can take five breaths to pulse here so I’m keeping my toes pointing or my heels flexing and I’ll pulse kind of snorted on one of those okay I’m reaching towards the utterance is my feet inhale reach the fingertips back exhale floating the palms down root your palms to the earth and just for funsies checking in with my core i press into my palms and slowly lower down with control with ease even if I only get this far and then collapse and fall that’s fine checking in with that belly that fire slowly lowering down using the palms navel drawing towards the spine and then when that the heels release I take a second here to relax in Rock the head a little side to side ear to ear when I’m satisfied I’ll pancake the palms back down on the earth and inhale last time drawing those knees the same time back into the center this time crossing the right ankle over the left grabbing on to the outer edges of the feet I can take a second here to just find that full body smile bending the elbows left to right Rock a little side to side and then I’m gonna rock and roll it up north to south so inhale exhale start rocking you can do this a couple times here massaging the spine I might look and feel a little ridiculous at first it’s also kind of working out the kinks and then eventually I will come to rise back up I put my hair back up hmm because my hair’s all asymmetrical I did a movie last year and they cut it asymmetrical and I haven’t got a haircut yet because I’m just going with the flow it’s 2013 baby okay so I’ve created this fire in my belly I’m feeling it right now I’m going to continue on my journey by pressing the palms in front of me spreading the palms wide and then slowly transitioning to all fours so just situate situate yourself in the center of your mat come to that tabletop position spreading the palms wide I inhale in exhale press up and out of my foundation drawing the shoulders away from the ears here inhale look forward drop your belly and exhale I’m slowly going to transition into downward dog by curling the toes under walking my fingertips forward and then slowly lifting the hip points up towards the sky nice and slow on this first one as I pedal the feet up pressing into my palms tops of the shoulders rotating away from the ears just work it out here for a couple breaths nice long smooth deep breaths as I massage my feet and wake up my dog bending the knees generously and then now I’d like you to imagine there’s a hurdle in the center of your mat remember track-and-field a fun nice to eat sour pickles anyway big big hurdle in the front of the mat a nice friendly hurdle right that’s a metaphor if ever said one inhale in as you exhale you’re gonna go up and over that hurdle so rather than just transitioning collapsing into the bones to plank oh I’m gonna go up and over and empower myself I’m gonna light up the body so inhale in as I exhale I’m gonna go up on my tippy tip toes drawing my navel up towards my spine and slowly shifting my weight forward into plank as I slowly lower my hip points I extend through the heels and squeeze the buttocks together shoulder blades in and together as I extend through the crown of the head maybe taking the gaze slightly forward and then I take a deep breath in here and exhale rock on the toes draw the navel up go back up and over that her Shh dropping the heels here doesn’t matter if the heels touch the earth or not just working it out being in the moment inhale in as I exhale again up and over the hurdle think up and over and instead of settling in here to the bones I’m keeping that upward motion I’m drawing up through my navel squeezing my shoulder blades together I can begin to press into my heels maybe take the gaze slightly forward inhale in exhale back up and over send it back downward dog pedal the feet take a deep breath in then exhale up and over drawing the navel towards the spine and again instead of settling in here I come into my plank with an integrity with a nice strength in the core really stimulating those internal organs the abdominal wall nice and strong pressing up and out here I go up and over the hurdle and one more time deep breath in and exhale Shh pedal the feet drop the left heel slide the sole of the right foot up so rather than just hiking the leg up I’m going to slide draw a line with my right foot up keeping the hips level here so not letting them stack right now but keeping it nice and level drawing my navel in I’ll inhale in exhale slowly bend that knee shift your weight forward nose to knee inhale extend drop the left heel lift the right leg up and exhale shifting forward nose to knee rounding the spine navel drawing it only three of these lifting up last one and exhale [Music] and this time stepping that right leg up into our runners lunge check it out working out the kinks opening up through the left hip crease peeling that right hip crease back making sure I’m not on a tightrope here but rather on two parallel lines and then looping the shoulders forward up and back I find a little bit of a lift so even if I’m not finding a big lift here just taking some of the weight out of my fingertips to check in with that core one breath here is we just check in and then planting the palms I’ll step it back downward facing dog now dropping the right heel sliding the sole the left leg up I slide it on a breath in and on an exhale slowly shifting forward nice and slow nose to knee only do three of these here so take your time any Alexson dropping the right heel extending the left leg pressing up and out of the palms and shifting forward on an exhale nose to knee navel drawing up Shh last one inhale extending through the left leg right heel drops exhale shifting forward navel draws in nose to knee full body experience here nice and slow inhale extending the leg out and then hiking it back up runners lunge give it a little rock peel that left hip crease back here open up through the right hip crease take a second to come off the fingertips just to check in with your core looping the shoulders forward up and back inhale in smile exhale plant your palms this time step it to plank so whether I’m in full plank or half plank I’m wanting to create a nice straight line from the crown of the head to the tip of the tailbone this diagonal line I’m gonna inhale in here and exhale then my elbows just halfway Shh inhale extend exhale bending halfway inhale extend and last time only three halfway and then we come up all fours bring typicals together open the knees as wide as the mat inhale scoop your heart and exhale hallelujah we send the sit bones back to kiss the heels and we can either rest here in extended Child’s Pose or we can slowly draw the palms together and take a variation here bringing the palms behind the head hmmm three nice long deep breaths here on your inhale see if you can fill the lower back were there on your exhale imagine your sit bones melting down to kiss your heels inhale in exhale drawing the shoulder blades in and together so there’s lots of space between the ears and shoulders even here after three breaths all inhaling again to look up drawing my fingertips forward and again nothing fancy just a nice organic transition here as I spread the palms awareness and all ten fingerprints come back to all fours and whenever you’re ready curling the toes under drawing that navel in as I slowly lift up down or facing dog same thing with a little bit of a twist now here we go dropping the left heel I’ll inhale slide the sole the right foot up keep drawing your navel in towards your spine on an exhale I’m going to shift my weight but this time gonna really consider going up and over my hurdle as I draw my nose to my knee inhale extend it back dropping the left heel extend the right leg this time up and over but I’m gonna bring my right knee to my right elbow hovering Shh pressing up and over sending that right leg back left heel down this time I’m going to shift weight twisting to bring my right knee to my left elbow hovering up and over as I extend and then all the way through and into my luggage runners lunge right leg forward preparing for high lunge here I’m going to draw my navel into my spine press into the front foot and extend my back heel inhale reaching the fingertips forward up and back lifting in the heart to come all the way up to high lunge now there’s plenty of variations here we can keep the hands on the waistline for a little more stability here if I feel like my shoulders are cramping in towards my ears I can open up Flying V I’m gonna inhale in here as I exhale I’m gonna draw my heel towards the back wall really opening up through the left hip crease peeling my right hip crease back now soften through the front ribcage draw your navel in towards your spine tuck your pelvis in inhale high lunge as you exhale flow your fingertips down and away opening the shoulders now inhale I’m gonna bring my belly to my thigh shifting forward inhale reaching forward up and back exhale opening by bringing the fingertips slightly behind the hip points two more like this inhale belly to the thigh reaching forward up and back strong in that back leg exhale floating the fingertips behind last one inhale belly to thigh press up and out of your foundation to reach it up and then exhale floating the fingertips behind belly comes to the thigh to come down Shh one fingertips to the mat two I plant the palms and step it back downward facing dog pedal the feet work it out by now you might notice that your downward dog is starting to feel a little bit different maybe creating a little more space putting more weight in the lower body by pressing up and out of the palms pressing into that fleshy part between the index finger and thumb rock your pelvis towards the sky same thing on the other side dropping the right heel inhale slide the sole of the left foot up inhale in as you exhale nose to knee think up and over the ridge so I’m really drawing my navel towards my spine here nose Tanish inhale extending dropping the right heel and exhale excuse me left knee to left elbow hover inhale extend and exhale crossing over left knee to right elbow up and over extend and then slowly going up and over the hurdle and shifting into my runners lunge on the other side take a second to check in remember building from the ground up so it’s different for everyone hug the inner thighs together peel that left hip crease back and when you’re ready inhale reaching the fingertips forward up and back as I come into my high lunge coming onto the tippy tip toes here for a second and then settling in by drawing that back heel towards the back wall peeling that left hip crease in tucking the pelvis drawing the navel in towards the spine remember we can always keep the hands on the waistline here and just breathe hugging those thighs together to move into our flow well inhale reach the fingertips forward up and back exhale float them behind and here we go belly to the top of the thigh extending through the crown of the head as I inhale extending that back leg towards the back wall inhale reach forward up and back lifting the heart drawing the navel in towards the spine exhale float the fingertips behind inhale squeezing those inner thighs together belly to the top of the thigh as I reach forward breathe in up and back and exhale floating behind inhale last time reaching forward up and back and exhale nice and soft in the face as I float the fingertips behind and then bringing my belly to the thigh part one fingertips to the mat part two I’m gonna rock my back foot up to meet the front and come into a forward fold it’s an awesome feet can be flushed together or feet hip-width apart inhale with your fingertips on the mat look in front of you nice long spine and then exhale bowing forward uttanasan if the legs don’t straighten who care bend them generously you can bend them back and forth kind of pulsing here for a couple breaths for a deeper stretch we can take the hands to the ankles then the elbows left to right inhale extend an exhale bowing forward so we’re all levels here so just find what feels good we’re breathing into the backs of the legs breathing into the back and still drawing that navel up towards the spine really drawing the navel in inhale in on an exhale we’ll release and then slowly abandoning the knees I’ll slowly roll up the whole time drawing my navel in towards my spine tucking the pelvis in finding my footing drawing energy up through the arches the feet as they come into Tadasana Mountain Pose looping the shoulders forward up and back and then eventually bringing my palms together at the heart tucking the pelvis in observe your breath here now I’m gonna come to the center of my mat just to demonstrate this but you can stay at the head of your mat we’re gonna inhale in lift the sternum to the thumbs tuck your pelvis in extend to the crown of the head as you exhale bend your knees and slowly we’ll reach the fingertips up towards the sky fingertips left to right as I inhale I can take the gaze up palms come together and then exhale belly to the thighs i swan dive forward belly to the thigh straighten the legs for one breath inhale and then exhale this time bend them generously as you scoop your tailbone in fingertips reach forward up and back Ooka tossing just for five breaths one time only one time only Ooka tossin so far mauka tossin I’ve drawn my palms into my heart here I’m gonna melt the belly to the thigh and then I’m gonna move into a twist so I’m actually gonna come profile now to show you this still working out all these angles so here we go sending my sit bones back palms together I’m gonna inhale look forward as I exhale I’m going to bring the outer edge of my right arm to the outer edge of my left thigh so pancaking the palms together here and namaste outer edge of the right arm comes to the outer edge of the left arm now I’m not gonna collapse here this is gonna be the tendency no worries that’s normal so I’m going to grow through my spine pressing into the palms sometimes taking a right fist chair and bringing it in to the left palm is nice because you can press the left palm up and out of the fist to find that length see mmm it’s kind of cool – makes me feel like much cooler than I have like a ninja or something like mmm shut up Adrienne okay here we go extending through the crown of the head palms pancaking together or using this fist to Paul maneuver to extend through the crown of the head five nice long deep breaths here don’t let your belly go here draw your navel in towards your spine it’s twist really opening the heart towards the left side of the room extend through the crown of the head now you can see here my right knees trying to come forward I’m gonna see if I can keep my hips in line and knees together here so I have a lot of things on my checklist here and as I breathe deep mmm to go a little bit deeper I can release the right fingertips to the ground and inhale open up through the left wing one more deep breath in here wherever you are exhale slowly melt it back to Center straighten your legs inhale look forward flat back position good exhale bending the knees generously hands to the heart and I’m going to repeat the same thing on the other side so inhale extending forward exhale bringing the outer edge of the left arm now to the outer edge of the right like I’m gonna work really hard to keep my knees together here as I pancake the palms and find my twist so I know you can see my back here mom to keep talking so twists are amazing for the belly they’re detoxifying they massage those internal organs so they help us process our food better extending through the crown of the head I’m gonna breathe in exhale bowing forward take a couple breaths here to just let it go so yeah twists are amazing for our belly they’ve toned the belly they detox and then slowly I’m gonna walk my palms forward from here I can bend my knees if I need to and nice and easy I’m gonna step with one leg back downward dog and the other downward dog taking a minute to rest here peddling the feet let me go through one more hurdle sequence inhale in exhale think up and over as you shift into your plank keep the navel drawing up towards the spine looking slightly forward then exhale sending it up on the tippy tip toes drawing the navel up and back two more like that my friends inhale in as you exhale go up and over shoulders drawing away from the ears here inhale in exhale pressing up and over to come back whenever you’re ready inhale exhale up and over last time and this time I’m gonna practice lowering down so even if you’re not familiar with chaturanga hug your elbows into the side body you can always lower your knees here and I’m gonna slowly just check in by slowly lowering down even if I only lower half an inch and collapse and fall and smile and laugh and bark then that’s great but I’m gonna I’m gonna give it a try building those muscles and toning the belly so inhale in shift your weight forward and whenever you’re ready hugging those elbows in I’m gonna slowly lower down my version just checking in and then whenever I fall onto the belly I do and I laugh and I take a moment here to rest alright last thing before we flip our burgers before they flip up pancakes and comb and flat on the back again I’m going to draw my fingertips now towards my toes forehead kissing the mat pressing the pelvis into the earth I’m going to inhale in slowly lift my head and neck up drawing the shoulders away from the ears shoulder blades in and together a little locust series this is great full body strengthener great for metabolism great for your nervous system just in general a really wonderful full body posture so inhale in as I exhale I’m gonna slowly lift my limbs like Mission Impossible so I inhale in and exhale I float up I’m my shoulders away from my ears shoulder blades in and together I can spread the toes I can point the toes I want to have a little awareness in my hands and feet here I inhale careful not to crunch the back of the neck and exhale inhale so I’m literally letting the breath move this posture I can look forward or to support the lower back I can look down a couple more breaths here and then exhale release and then I repeat that this time inhaling reaching the fingertips forward exhaling lifting up mission impossible’ letting things hover now I can get a little creative here I can start to swim this is a little cheesy but full body strengthener I can keep my gaze down my eyes closed or I can look forward I can also just hold here and let my breath be what moves my posture a couple more breaths here when you feel satisfied gently with grace with control release bringing the palms underneath the shoulders and pressing up and back for a couple of breaths in Child’s Pose counter pose rounding the spine as I send the sit bones back and then swimming the fingertips forward and around and back to come here in balasana [Music] just a couple breaths here and then slowly I’ll trace in line with my fingertips up transition to all fours cross the left ankle over the right this time as I cross through being mindful of the ankles of course in the knees using my fingertips and palms to support this transition as I come back through da – dun da Singh and then shifting my weight to my back once you find your way here guess what we have one more thing to do we come flat on the back once again we inhale draw that navel down scoop the tailbone up and lift the shins shrub towards the sky so just as we started our sequence today I’m going to inhale reach my fingertips up overhead ahead interlace the fingertips behind I’m creating a little hammock for my head here thumbs extending so that’s I have a little extra support on the neck remember that big piece of fruit here so I’m not crunching here but I’m nice and open elbows wide here we go inhale in as you exhale lift your head and neck and shoulders if they aren’t already lifted and on an exhale I’m gonna straighten my right leg a little bit of a diagonal here so if you’re looking if you’re in a room if you’re not outside you’re in a room then you can see the crease of where the wall and the ceiling meet I’m kind of sending my right toes towards that crease lots of space long in the spine inhale in as I exhale I’m gonna reach both fingertips up and over towards the left side of the room and this is where I’m like holding Symba over the cliff here so I’m not collapsing in but I’m holding some bow like the circle of life so nice long lines is what I’m getting at here breathing navels drawing down table and scooping up inhale in exhale switch point your left toes bend your right knee and take some over to the other side couple breaths here this I’m gonna regret this inhale in exhale shifting up and over taking Simba I totally just thought of Simba right now it’s not something I normally say in practice but reaching and then back and forth in your own time so this is the equivalent of like this bicycle thing but we’re not crunching we’re keeping it nice and open so lots of space in the throat back and forth diagonal line bent knee sometimes in class we take the palms together here and almost a two and when my breath starts to get compromises when I can stop this and then come back to it or if I’m starting to get this crunch then instead of the space then that’s also a good time to take a rest when you feel satisfied we’ll come back to Center we can pulse here just like we did at the beginning of class and then I’ll give the knees into the chest I’ll finish with a hedgehog posture rounding the spine visualize lots of space between each vertebrae nose to knee keeping the shoulders and elbows relaxed so I’m tagging a little weight in my elbows here hmm then lastly extending the fingertips to reach towards the outer edges of the feet I’m totally scooping my tailbone up drawing my navel down really compressing my belly rinsing out massaging those internal organs one more breath and then exhale just as we did before reclined butterfly soles of the feet together i soften in the belly I relaxed through the bowl the pelvis here relax the shoulder blades find that open chest I take a deep breath in and exhale out through the mouth two more like that like a lion’s breath inhale and exhale completely Shh last one full breath inhale deeply and exhale let it go draw the legs down one of the time then take a moment here to rock on the heels and rest mmm okay so that was our first sequence for yoga for weight loss just a basic sequence do what you can build up let it let it be a process rather than oh I can’t do that never watching that I can try it give it a try remember the beginning stages are always the most difficult and I am here for you we have many more sequences that fall under yoga for weight loss among many other things for 2013 so subscribe to the channel be sure to like yoga with Adriene on Facebook so you don’t miss out on anything let me know if you have any questions please leave comments below and good luck and namaste [Music] you [Music]

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Morning Yoga For Weight Loss – 20 Minute Workout Fat Burning Yoga Meltdown Beginner & Intermediate

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Audio Text:
new videos everyday life wisdom good morning my name is Eric I’m a yoga instructor in austin texas this is part one of my yoga for weight loss series morning edition so this is gonna be morning yoga for energy and weight loss alright so go ahead and favorite this video come back to it as many times as you want let’s get started standing at the top of your mat so bring your feet together bring the big toe ball mounds of your feet to touch and then your heels are either touching or one inch apart make sure your toes are spread out on the mat as far as you can get them and start to root down through all four corners of your feet so that’s inside outside inside and outside lift up on your kneecaps activate your thighs give your tailbone a little bit of a tuck so you’re tucking your pelvis kind of under a little bit this activates the front of your body bring the tips of your hips closer to the bottoms of your ribcage keep your core really strong but a little bit relaxed as well so we’re starting we’re working into Mountain Pose here arms are by your sides palms facing forwards take your shoulders up towards your ears and then relax them back and down your spine so you have a nice open heart open chest keep it like this for the entire practice at the same time keep your bottom ribs as closed as you can alright from here draw the sides of your neck back try to think about a straight line from the very bottom of your tailbone all the way up through the crown of your head take a deep breath in and a deep breath out on your next breath in reach your arms out and up touch your palms above your head maybe look up between your palms stretch back an inch or two and then exhale dive forward fold relax all the way down bend your knees as much as you need to get all of your fingertips on the ground so for some of you that might be really bent and then other people can maybe straighten their legs a little bit more make sure your head is relaxed so that your spine is completely relaxed send your breath into the very base of your tailbone into the very base of your spine keep a little soft bend in your knees on your next inhale all fingertips on the ground flatten your back and pull your heart forward so this is what we call a half lift so think about reaching your tailbone really far back and then the top of your head really far forward your neck is long so you’re not crunching your neck up or down you can draw your shoulders away from your ears last inhale here and then exhale relax forward fold so let’s do that one more time inhale fingertips on the ground long spine draw your heart forward and exhale fold right on your next inhale bend your knees a little bit reach your arms all the way up and out touch your palms together above your head and exhale hands to the center of your chest and namaste prayer position right so press your sternum your rib cage into your thumbnails press your hands into each other gently so that maybe you work towards a straight line between your elbows feel your shoulder blades come back together behind you give your tailbone a little bit of a tuck long spine we’re going to walk through some Sun Salutations and then we’re going to take a few variations Sun Salutations are a really nice way to build up your energy a little bit of heat wake you up in the morning so find your strong Mountain Pose here and let me know what is your morning routine do you drink a lot of coffee do you hit the snooze button 40 times before you get up myself I’m a huge coffee fan I drink about 3 cups of coffee in the morning some say that’s been some don’t anyway let me know what you think all right take a deep inhale reach your arms out and up touch your palms above your head and on your exhale slowly gently dive forward exhale all the air out of your lungs on your inhale half-lift fingertips on the ground top of your head forward and then on your exhale fold this time plant your palms shoulder widths distance apart and step your feet back into plank position okay so holding plank for a minute you’re going to make sure that your index fingers are parallel to the outside edges of your mat or a parallel to the to each other so ideally you would have a mat if you don’t have one it’s ok you can practice without a mat press your weight into all parts of your hands not just the heels of your hands and now send your heels towards the back of the room reach the backs of your knees up and at the same time tuck your tailbone in here keep your hips in line with your shoulders so you’ve got a long straight board here if you ever need to take your knees down for a modified plank it’s not a problem you still get the same kind of activation all right let’s take one more inhale here neck long and then on your exhale lower your knees and slowly lower all the way down to your mat make sure your elbows are tracking alongside your ribcage not pointing out to the sides when you get to the bottom untuck your toes press the tops of your feet into the mat try to even get the pinky toenails pressing into the mat so much that your kneecaps lift up keep your hands under your shoulders and then inhale and just gently lift your chest this is baby Cobra so from here stay here you’ve got a little weight in your hands but not a lot because most of what’s holding you up is your back muscles right so squeeze your elbows towards each other and then try it act like you’re pushing your chest forward this is a really nice energizing morning pose at the same time press your pelvis into the ground to keep your lower back long one more inhale like this and then exhale release bring your chin to the mat tuck your toes and you have an option here to raise your torso into modified plank with your knees down or you can take the more advanced option which would be lifting up your kneecaps and raising all the way back up into plank pose take one inhale here and on your exhale lift your hips up and back downward facing dog so downward facing dog is kind of like an active relaxation this is an inverted V shape from here you’re going to make sure your head is relaxed reach your heels down towards the mat and then reach the backs of your knees behind you sit your hips up towards the ceiling so you’re almost like you’re opening your hips up towards the sky your chest is relaxed and then press more into your hands to bring your heart closer to your thighs take a deep breath in and a deep breath out when you’re ready press into your hands keep your arms straight look forward bend your knees hover them a little bit off the ground and then step all the way up to the front of your mat back into a forward fold relax your head take it inhale halfway lift exhale fold inhale all the way back up reach your arms out and up touch your palms together make your movements as big as you can and then exhale bring your hands to prayer namaste that was a Sun Salutation we’re going to speed it up just a little bit one breath per movement so if you ever need to take a break feel free to do so otherwise let’s speed it up all right here we go inhale arms up and out touch your palms together above your head press your palms into each other exhale dive forward fold relax your head inhale hands on the ground half lift long spine exhale fold plant your palms and step your feet back to plank pose get your alignment set take an inhale get really strong and then exhale come all the way down to your mat use your knees or not make sure your elbows are squeezing towards your ribcage press the tops of your feet into your mat inhale baby Cobra shoulders down neck long and that exhale release baby Cobra on an inhale use your knees or not work your way back up into plank pose and then exhale downward facing dog hips lead you up and back take a deep breath in and a deep breath out bend your knees look forward and then step or lightly hop all the way up to the front of your mat inhale half-lift fingertips on the ground exhale forward fold inhale reach all the way out and up be as tall as you can but reach your tailbone down sale hands to the center of your chest namaste you grab your second cup of coffee alright so we’re gonna go through that again and I’m going to add in a couple of variations ready inhale arms out and up touch your palms together get really long exhale dive forward fold inhale half-lift exhale fold plant your palms this time step back to plank and lower only halfway down on an exhale chaturanga so notice my alignment my shoulders are not coming below my elbows I’m still pressing into my hands my tailbone is still tucked this is a very challenging pose so take it as you can on your inhale press the tops of your feet down and lift up your chest into upward facing dog so your option is Cobra or upward facing dog upward facing dog is kind of like Cobra on steroids it’s a little okay all right last inhale here push your chest forward roll your shoulders back and then exhale lift your hips up tuck your toes downward facing dog so starting to make this a little bit more active bend your knees look forward and then step or hop all the way to the front hands on the ground inhale half-lift exhale forward fold inhale reach all the way out and up and this time exhale come all the way back down swan dive big strong movements inhale half-lift top of your head forward exhale fold plant your palms this time step back or hop straight back to chaturanga exhale inhale untuck your toes upward facing dog exhale hips up and back downward facing dog take an inhale bend your knees deeply look forward press the ground away with your hands and then exhale step or hop all the way up to the front of your mat relax your head inhale halfway lift exhale fold okay inhale come all the way out and up exhale hands to prayer so starting a different variation of Sun Salutations make sure the balls of your feet are touching your heels are one inch apart this time on your inhale squat your hips low and reach your arms above your head this is chair pose so take a peek down at your toes make sure you can see them in front of your knees if you can’t shift your weight back so you’re really kind of sitting into your glutes here all right starting to build up a little bit of heat in your thighs or continuing to build heat in your thighs tuck your tailbone in to make your back flat and long reach your chest forward and then if it’s too much to keep your palms together you can keep them you can widen them to shoulder width distance last inhale here exhale forward fold straighten your legs relax your head inhale halfway lift and then exhale fold plant your palms step it to plank or hop to chaturanga untuck your toes inhale Cobra or upward-facing dog and then exhale downward-facing dog all right from here make sure you have a really strong hands on the mat take an inhale lift your right leg behind you keep your hips square on your exhale step your right foot between your hands so you can use your hand to scoot your foot up there it’s not a problem make sure your fingertips are in line with your toes spin your back foot down at a 45 degree angle and then on your next inhale reach your arms up into warrior one so warrior one is a lunge you’re not splaying out too far towards the front you’re actually going to point your tailbone down keep your ribs closed just like I told you the beginning of the video and then heart open arms reach up spin your pinkies towards each other so that you keep that length between your ears and your shoulders take one last breath in maybe sit a little lower into your lunge and then exhale plant your hands around your right foot make sure your palms are strong step your right foot back to meet your left you’re back in your plank pose inhale here and then exhale lower down to chaturanga or all the way down to the ground take an inhale baby Cobra or maybe upward facing dog your choice exhale downward facing dog deep breath in deep breath power reach your heels even further down towards the mat sit your hips up towards the sky when you’re ready take it inhale lift your left leg behind you keep your hips Square and your legs straight exhale step your left foot between your hands again use your hands to move it along if you need to spin your back foot down 45 degrees make sure that leg is really super strong and then inhale up warrior 1 on the other side so what I didn’t mention on the other side was you want to keep your hips Square to the front of the room so the lunging leg the left leg you’re going to draw that hip back at the same time push your other hip forward again close your ribs activate your core reach your tailbone down arms straight up towards the sky pinkies spin towards each other you could also put your palms together that’s up to you but I really I would like you to keep your neck long take one more inhale like this an inch lower and then exhale fold put your hands step your left foot back to meet your right plank pose inhale in plank and then exhale chaturanga or all the way down inhale Cobra or upward facing dog exhale up and back downward facing dog bend your knees look forward press the ground away with your arms hands and then step or hop to the front of your mat forward fold relax completely make sure the balls of your feet are touching on your inhale squat your hips low and reach your arms up for chair pose we’re only here for one breath don’t worry flatten your back inhale reach as high as you can exhale stand all the way up release your hands to prayer I hope you’re starting to feel more awake now inhale reach your arms up and out touch your palms together above your head and exhale dive forward fingertips on the ground inhale flat back half lift exhale fold plant your pant palms step it back or hop it back inhale upward facing dog or Cobra exhale downward facing dog inhale your right leg back and high behind you flicks your right toes towards your shoe and then exhale step your right feet right foot between your hands spin your back foot down 45-degree angle strong back leg inhale warrior one reach your arms up and out so we’re going to add on a little bit here sit low into your lunge square your hips towards the front of the room take a big inhale reach straight up and then exhale cactus arms so from here something that really builds up energy in the morning besides coffee is a hard openers so you’re going to have your arms like cactuses here and then take your elbows towards the front of the room at the same time fan your fingers out and try to touch your thumbs to each other behind your back so you notice your chest is going to start going up and out you’re not bending back in your lower back you’re bending back with your upper back this is really opening your heart and your chest getting a lot of air you’re going to feel your heart rate start to come up a little bit here take the sides of your neck back so that you’re not crunching your neck and then if it’s comfortable you can drop your head all the way back but only if it’s comfortable for your neck take one last big breath in here sit a little bit lower stay for your exhale and then inhale reach your arms all the way up sit low into your lunge exhale put your hands to surround your right foot step it back to meet your left back to plank pose take an inhale here strong arms exhale lower all the way down to the ground untuck your toes press the tops of your feet into the mat and now inhale baby Cobra peel your chest off the ground reach your heart forward and we’re going to add something on to this version of Cobra so you’re going to keep your feet glued to the ground this time float your hands off the mat reach them back behind you with your palms facing down roll your shoulders even more away from your ears and then start to feel all of your back muscles um activate right so your hands are reaching straight back towards the room like you’re going to try to grab something behind you all of your back muscles are activated take big breaths and think about showing as much of your chest towards the front of the room as possible last inhale here exhale release bring your chin to the mat plant your hands under your shoulders tuck your toes and then use your knees or not take an inhale to come back up through plank and then exhale downward facing dog deep breath in deep breath out open your mouth and move your jaw from side to side release any tension that you might be holding in your face and then when you’re ready take a big breath in lift your left leg back behind you flex your left toes towards your left shin and then exhale step your left foot between your hands spin your right foot down 45-degree angle and inhale up warrior 1 so right away start to sit down in your lunge draw your left hip back and push your right hip forward take one last inhale here reach up as hot as far as you can and then exhale cactus arm so back to this heart opening pose right so your elbows your upper arms are parallel to the ground start reaching your elbows forward at the same time push your heart up and out draw the sides of your neck back and then fan your fingers out and try to bring your thumbs to touch each other behind you obviously that’s not going to happen but that’s the energy that you’re going for so if you feel comfortable here sit lower into your lunge and drop your head all the way back this time if you’re really feeling comfortable you can straighten your arms behind you with your palms facing each other for a much more intense heart opener and it’s kind of hard to talk through so we’re only gonna be here for one more breath in one more breath out and he’ll reach your arms all the way up to the sky and then exhale plant your hands around your left foot step it back to meet your right take a big inhale in plank and then exhale lower all the way down to the ground so this time we’re adding on to our Cobra again press the tops of your feet into the mat make sure your fear about hips width distance that’s only about six inches so it’s it’s more narrow than most people think it is alright ready take a big breath in and lift your chest off the ground starting off in baby Cobra from here you can either stay like this or reach your arms behind you like you did before palms facing down roll your shoulders away from your ears and then either stay here or now start to float your feet off the ground press your pelvis into the ground to keep your back long so now you’re feeling your legs activate your arms activate your back muscles activate if you want one step further bend your knees towards your butt grab the outside edges of your feet with your hands and then slowly gently start to kick your feet into your hands rolling your shoulders open and pressing your chest forward this is called bow pose so you can come further into this pose by using your leg strength to reach your toes up even higher push your chest towards the front of the room don’t let your knees splay out to the side so keep them parallel you’ve got one more breath and then exhale no slingshots release very gently down to the ground tops of your feet down put your hands back under your shoulders bring your chin to the mat when you’re ready tuck your toes roll your shoulders away from your ears make your way back through knee plank or high plank on an inhale and exhale up and back down deep breath in and deep breath out now from here you’re going to go ahead and come all the way down to your knees we’re gonna do a pose called camel so since this poses on your knees you might want to put something under there if you have sensitive knees that could be the edge of your mat rolled up or you could take a blanket or a pillow whatever you have available so go ahead make two fists put them between your knees it’s about inner hips with distance that’s the alignment that you want make sure your lower legs are tracking right behind your knees so they’re not coming out we’re going in right tops of your feet on the mat and then just go ahead stand up on your knees all right so this poses a hard opener it’s a little bit of a backbend but it’s really important to remember that you’re not bending back with the lower part of your back you’re not crunching into your lower spine the part that you’re bending is the upper part right so we’ve done a lot of work already with strengthening the back and opening the heart we’re gonna take it a little bit further with this pose this is a very energizing pose all right take your head put them on your lower back with your fingertips facing down so it’s right above your butt kind of like if you were wearing those really high waisted 1980s jeans if that would be where the back pockets would be alright take your elbows towards each other roll your shoulders away from you expose your inner shoulders and your chest your hips are right over your knees keep them there don’t let them go forward or back right so this involves core strength to tuck your tailbone so it’s reaching down instead of back or forward from here draw the sides of your neck back and then start to reach your chest up at the same time keep your shoulders away from your ears keep your elbows squeezing towards each other so stop when this is enough for you when you feel a stretch again your heart rates going to rise again so chest is reaching up and out hips over your knees squeeze your elbows towards each other and then before you even think about going any further back just keep going up and out and up and out and up and out until you’re ready to maybe drop your head back now this is just an option if you’re here and you want more gently start to take one hand or maybe both to your heels but keep your hips over your knees and don’t let your body come back or forward so keep a really straight line with your legs reach your chest up let your head relax and take big breaths this poses great for counteracting a lot of the the work that we do sitting at desks are driving cars or just generally hunching over take one last inhale here stay for your exhale and then gently retrace your steps work your way out of your pose take a second to just center yourself neutralize your spine and then sit your hips back on your heels stay straight up take an inhale reach your arms out and up touch your palms together above your head exhale hands to prayer and then gently Child’s Pose so relax your hips on your heels rest your head all the way down if it’s not comfortable for you to get your head onto the floor you can rest it on your forearms or you can make two fists just come to a place where you can relax comfortably so there are two versions of Child’s Pose you can have your knees wide if you would like to get into your hips more or if you’d like to stretch out your lower back you can take your knees together under you but wherever you are just relax and breathe deeply so stay in your child’s pose as long as you want this is the last pose of the morning energizing weight loss routine when you’re ready go ahead and come to hands and knees or tabletop position and then slowly start to stand up start in a forward fold relax your head and your spine inhale your arms all the way out and up stretch up reach up look up and exhale your hands to prayer namaste all right thank you so much for watching be sure to favorite this video so you can come back as many times as you need when it gets too easy up for my parts 2 & 3 of the yoga for weight loss routine subscribe to psyche truth to see all of my future videos and all the other great stuff they have to offer and that’s it see you on the mat

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Yoga for Weight Loss & Belly Fat, Complete Beginners Fat Burning Workout at Home, Exercise Routine

>>Read My Full Review Yoga Burn Here<<

Audio Text:
hello everyone and welcome to psyche truth its Anela here today the flow is going to be beginners for weight loss it’s one of the best exercises to do to build string to overall get to know the body and the movement and everything that comes along in this flow it’s going to really help you drop the belly fat and build a strength in the body so go ahead and let’s begin so the first one is going to be we’re going to come all fours here in here in your all fours make sure that your arms come directly down from your shoulders just like that and then have your knees open hip apart so it’s not everything is stacked on top of each other here and then from here we’re going to take a deep inhale and then you’re going to talk your tail bone in as your suck your stomach in towards your spine and the last thing is tuck your chin in this is your cat keep your core really tight here just bringing all that fire in there and then gently release into your cat here again your tailbone is going towards the ceiling push your shoulders back and then look towards the ceiling here – we’re going to do five of these inhale deep cat here hold and then gently exhale Enel cat exhale maybe wiggle your tailbone in here just a little bit one more time deep inhale cat really keep that stomach really tight and suck it in as hard as you can in here tuck your chin in exhale good job all right from here maybe move your arms just a little bit just to kind of move it around and release some tension if you have a wrist issues here perfect now from here we’re going to move into what’s called final balance now you can hold it right here and you’re going to extend your right hand in front of your left leg is going to go back just like that you’re going to take one deep breath exhale release and we’re going to switch the sides we’re going to do six of these take a deep breath exhale go in your own pace here keeping your core tight everything is engaged here breathe let go switch switch just like that nice one more time good job now from here you’re going to come all the way down onto your elbows just like this then you can extend that left leg back and then from here we’re just going to do five pulses here so just like this one keep your glutes engaged two three breathe here four five good job switch sides here same thing extend that right leg take your time be gentle with your body listen to your body here and let’s go ahead and begin one two breathe three four almost there and by good coming back down go ahead and move into Child’s Pose here take one deep breath here nice and from here we’re going to go ahead and lay all the way down on our back gently coming down all right now from here what are we going to be doing we’re going to be focusing on your lower abdominals so what you’re going to do you’re going to lift your tailbone up as you suck your stomach in your bellybutton is going to be going towards your spine here just like this really keep it tight and then release it back down let’s do five of those just like this this is going to really help you strengthen your lower back and your abdominal going pretty much your entire core here it’s going to really help you advance your practice and it’s going to help you be able to handle most stress especially when we are trying to lose weight it’s really important to keep the body moving and sweaty sweat you have to sweat in order for you to lose the way you have to sweat a little bit so push yourself I know you can do this so from here we’re going to lift your tailbone off the ground just a little bit as you as your belly button goes towards your spine here really keeping your lower abdominals nice and strong and engaged and then release it back down just like that and then do it again so this is going to really help you strengthen your lower abdominals and pretty much your entire core and bring that awareness and what it really means to tuck your tailbone in here we work in the pelvis area as well here so don’t be afraid if it’s a little bit challenging but really squeeze your core really feel that activation in your abdominals here to bring that fire in there and exhale release it back down and let’s do two more here sit down one more last one and let’s hold here 5 4 3 2 1 release it back down good job now from here let’s get back up again nice and gently again going your own pace here and I know that this is a definitely a beginner’s flow alright let’s come back up cat and cow again again make sure those arms come directly down really be engaged with your body and really notice in each muscle activation and really noticing what’s happening with your body right now go ahead tuck your tailbone and suck your stomach in tuck your chin and hold here and exhale release inhale deep exhale and this is what I mean tucking your tailbone in right here noticing that activation here as I suck my stomach here and tuck my stomach in push it my belly towards my spine here and exhale release having no judgment just being here now and just knowing that no you already on your way to lose weight to achieve your goal and just overall be healthy feel good about yourself and stay consistent with these practices in order for us to see results we have to stay consistent don’t give up all right okay let’s move into that spinal balance here just like this and hold here and switch sides again move with your breath here we’re going to speed it up just a little bit to bring that in intensity here one more time on each side here switch nice alright let’s come down onto our elbows here and extend that left leg and let’s kick it one nice and gentle to go as high as you can here three Reed four five nice and gentle coming back down switch sides here here goes right side and one two three good job four and five and we’re coming back to Center go ahead and move into that Child’s Pose here take a nice deep breath you nice let’s come back all the way down again don’t hold your breath here really allow yourself to let it go don’t hold it express yourself through your breath allow your muscles to relax and breathe breath here it goes you’re gonna again are you gonna trust those hips up as you tuck your stomach in and release it back down nice and gently and breathe you can really feel how strong my stomach is right now and yours should be just as hard as mine is here just like that so you can really feel that activation in your abdominals again let’s do two more here last one let’s hold here smile is you feeling tension in your lower abdominals don’t give up hold hold five four three two one exhale you can notice the difference right you can feel when you release that you were really activating those abdominals and you work in your pelvis area as well and you’re strengthening that midsection the midsection is really important to have it nice and strong because it’s going to really help you advance your practice and be able to handle more stress and things like that when you are trying to go a little bit harder with your training or your yoga practice and things like that alright let’s go back into that cat and cow here exhale maybe just quieting your thoughts here and just really listening to your own breath here one we time dbl Thanks good job alright again shake your hands a little bit this is some pressure off of your wrists nice and then go ahead lets you into that spine your balance here just like that if you feel like you want to push yourself a little bit further lift that left leg up just like that and then switch sides you can do this you can do it together let’s do it lift your right leg up nice little breath here and switch again listen to your body if it feels comfortable for you to hold it right they do it so if you want to push yourself a little bit challenge yourself a little bit less bad leg up and switch sides I really like the spinal balance here because you are working on you know she’s not making the spine nice and strong you working those arms you work in your core your entire body is engaged here so you’re definitely going to feel a little tension here and you’re feel each muscle activation here that’s going to really allow the body to start burning the calories and being more activated here and switch sides last one here I’m definitely feeling it in my arms here so all right coming down to our elbows stand on left leg here and kick if you can go a little bit higher in this one to challenge yourself a little bit go ahead do it with me one more all right let’s switch sides here same thing extending that right leg and then go as high as you can here again to really feel the activation in your glutes that’s one of your biggest muscles in your body so it’s definitely going to force the body to start using more energy start burning more calories here by doing so Haga and you’re working your lower back here too so like I said overall this flow is really good to give you a nice kick to begin your journey to losing weight or getting stronger getting more toner body this floor is definitely for you so go ahead take a deep breath here I just want to stay here now but you’re going to go ahead and go back down and I keep working that midsection here especially for us women we have a really hard time dropping that belly fat so it’s really important to get that midsection stronger nice and strong so that way when we really want to go to the next level it starts wetting and pushing ourselves to the limits past our comfort zone the body is going to be strong and it be able to handle more stress and more pressure it’s like that alright go ahead thank you tailbone and lift it off your mouth here suck your stomach in and gently place it back down I did something out of my comfort zone this weekend I did kickboxing boxing and it was awesome I’m definitely feeling my body really sore but it’s well worth it I’m always looking a new way to challenge myself and push myself you know it really helps to not only that you get physically strong but you also get yourself mentally prepared for this journey because you’re constantly pushing yourself past limits let’s do one more here nice let’s turn around and go back all right let’s get back to cat and cow all right and tuck your tailbone in suck your stomach in here exhale release into cow and sometimes these flows look kind of easy but really they’re pretty hard and intense and same time very effective I like this one too because it stretches the upper back as well and stretches the spine cat and cow really drop in your belly down towards your mat here and you got I mean in your cow let’s do two more here one more nice shake those arms a little bit alright let’s move into that final balance right here again push your shoulders back so the spine is nice and long and let’s go ahead lift your left leg here a little bit more advanced but even if you just lift it off the ground even if it’s one inch do so challenge yourself push yourself get out of the comfort zone switch sides here let’s speed it up just a little bit bring more intensity here keep your core tight if you’re really ready to change your life and and get stronger and healthier take yourself seriously bring this to your make this part of your lifestyle and I promise you you’re going to start to see difference in your life physically mentally spiritually whatever it is that you are trying to achieve go for it and let nothing stop you from that let’s do one more time on each side here switch and I’m feeling that burn in my arms what about you whoo here he goes right here and let’s beat it up right here and one two kick it as hard as high as you can here push yourself here there you go working the glutes here I said and working your lower back here let’s do one more here nice and gently switch sides here and he goes you I can feel my heart rate is going up as well last one woohoo alright let’s move into that Child’s Pose here I get in your child’s pose have your big toes touch each other and then placing your your glute all the way down onto a feat he extending those arms nice and long in front of you here take a deep breath and exhale all right let’s turn around here man my body is definitely starting to feel a little more stickier and sweaty err from this flow so that’s a really good sign you know when you are feeling the burn and you are starting to sweat you know the exercises are being effective if you’re not sweating you’re not feeling the burn hmm maybe try a little bit harder alright he goes this is one of my favorites because it really allows me to work my lower abdominals here and as I type in my tailbone as you can see all my core here is engaged so it’s really working this whole midsection and building a lot of strengths here strengthen your midsection like I said it’s really important to have that midsection nice and strong because you can it will be able to handle more attention when you are pushing yourself out of your comfort zone let’s do two more here sometimes I even curve my like that like just to kind of notice how this whole posture works this movement just like that if you want a little bit see it oh my gosh this feels good one more I’m starting to shake exhale all right good night just get it all right let’s come back up all right that was awesome I feel good I feel strong I feel I broke a little sweat here it’s really nice again guys if you want to see the difference in your body stay consistent with this flow eat good eat healthy be active you know take a charge of your life take a charge of the things that you want to achieve and being and just go for don’t let nothing stop you again thank you so much for doing this challenge with me and for more videos subscribe to psyche truth make sure to favor this video and thank you again and we’ll see you in the next video namaste

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Yoga Weight Loss Challenge! 20 Minute Fat Burning Yoga Workout Beginners & Intermediate

>>Read My Full Review Yoga Burn Here<<

Audio Text:
psyche truth life wisdom hey guys welcome to the joy of yoga I’m Joyce Scola today we are going to be working on part one of our yoga weight loss challenge for beginners this is going to be fun exciting so no excuses join us on your mat so before we get started today I want to tell you guys something very exciting we are actually going to be having a giveaway for this challenge where you can win a beautiful dragonfly outfit similar to one I’m wearing now but actually in black so find out how to enter in this video now go ahead and come to a comfortable seated position on your mat we are going to take our left foot out so it’s parallel with the front of our mat and then stack our right shin on top of our left shin making a nice triangle shape with our legs we’re going to place the tops of our hands lightly onto our knees and start in inhale rising up for cat cow exhaling rounding that spine oh speaking of cat cow breathing in we really want to arch and we’re reaching back with the top Pat back part of our Scout we’re not crunching our neck behind us we’re trying to grow and as we exhale we’re keeping the shoulders planted we’re pulling the belly back inhaling reaching that spine up nice and long exhaling rounding out if you found a little funky this morning or whatever time you’re practicing you can even add a little snake charmer action with your cat cows whatever is fun for you taking nice deep breaths we want to get everything moving and grooving hitting the reset button on our body bringing in all the organs out and on your next inhale comment to sit up nice and tall you can pull the flesh out from underneath the buttocks so that way your sacrum which is your hip bones are nice and grounded and we are going to reach our right arm just out to the side of us taking our left arm up nice and tall exhale reaching out for seeded Hoffman always breathing as we inhale we want to expand that ribcage and exhale really sinking deeper making sure that both of our hips are still squarely on the mat we don’t want to be rising up and if you’re just here this is perfect next if you want to take this a little bit further we can start adding a slight crunch to this again keeping those hips grounded moving with control we can take our right arm behind the back or leave it on the floor and use it for support but we’re exhaling and inhaling with each motion inhaling to rise up exhaling to go alright next inhale come to seated we’re going to scoot that left heel right up by our bottom placing the right heel in front of our knee we’re going to hook our elbow or if you can only reach your hand that’s fine too placing our right arm behind our back and twisting to look back over that right shoulder and if this is too much if you can’t reach your elbow to your knee you can always take the foot that’s planted put it on the outside of the knee that is laying down and then just use your hand so pull on your knee following Tracy mmm I’m so happy to have my best friends with me today and I love that we get to match and have fun so what do you think of our outfits because I’m loving this dragonfly it’s so soft and stretchy they’re so pretty you guys thank you yeah so exciting hmm all right and on your next inhale we’re coming back to sitting now we are going to switch our legs out so our right shin is coming parallel with the top of our mat and our left shin is going to go right on top making that nice triangle placing the hands on the knee cups we’re going to inhale reaching that chest up long keeping the back of the neck nice and long exhale try to make these movements isolated slow them down really use that core use your back make this an action that starts from the ground and works its way up your spine [Music] katie-cat Zeppelin says use your core don’t forget to breathe and on your next inhale go ahead and come up to a nice tall seated position we’re sitting stacked directly over our hips now placing the left hand just out to the side of us reaching that right arm up nice and tall and sliding out on that exhale again keeping that belly pulled in I’m not fussed over here I’m really trying to lengthen my spine still keeping that right hip grounded even if you’re just here slightly to the side that’s great just keep working at it and you’ll get deeper and deeper and then now if we want to take this to the next level we can start our pulses exhaling to reach out inhaling to sit up can even take that arm behind the back or use it to help you Yoga is all about finding what is right for you no two people are the same I’m not your learning curve and on your next inhale coming up to seated we’re now going to tuck that left foot I’m sorry right foot by our hip left foot comes over by the knee again you can take whatever variation works for you but we’re pulling in that bellies zipping it up and taking that left arm behind our back and reaching over keeping the spine nice and long [Music] and inhale coming back to Center okay so next what we’re going to do is some seated twist we’re going to have our goalie arms here and every exhale we’re going to turn to look back over that shoulder and we’re going to inhale to Center and then exhale to look over the opposite shoulder again taking our head with us rabu and exhale really twisting wringing out those organs and inhale back to Center next we’re going to come up for our kneeling Halfmoon go ahead and come to your right knee trailing your foot right back behind you you can step your right hand just out to the side so that way it lands underneath that shoulder keeping that slight bend in your elbow pulling in to the side inhale lifting that foot straight up making sure it’s an alignment with your body activating the belly exhaling we’re gonna crunch forward kind of rounding the spine inhale to straighten out stretch exhale really activating from the core now if this is too much for you you can always come down to your side by scooting your knee down lowering your hip and then bringing your elbow down and then same thing inhaling exhaling to crunch inhale exhale to crunch following along with miss Tracy and one more time inhale exhale crunch and inhale now we’re going to go ahead and do the same thing other side so now I’m switching over to the left knee foot trailing back behind walking that left foot out keeping everything in alignment here inhaling that arm up and foot up exhale crunching in really reaching and extending if you want on your inhales you can even reach back behind exhale to bring that in activating that belly EXO moving at your own pace breathing and inhale back to kneeling alright go ahead and join us on your back with your knees up and feet planted you can take your arms out to the side in a t position or have them bent in the cactus position we’re going to pick our knees up flexing the feet and then we’re going to exhale taking the knees to one side not going farther than what you can do without picking up that opposite elbow exhale other side inhaling to pick back up exhale lower down again keeping both shoulders planted making this an action starting from the tummy if you need to or want to you can take it another level by taking the leg straight up in the air adds a bit more of a challenge really squeezing those inner thighs you can do it I’m shaking storm within calm without inhale back to Center you can go ahead and hug your knees do you want to give them a kiss thank you knees and then same thing putting the arms back out t-position or cactus trying to take them as straight up as you can if you need to have a little bend and out somewhat that’s fine but make sure you’re really pulling in that bellybutton making those toes shake and quiver and on your inhale we’re going to open out exhale bringing up right foot across inhale apart right foot comes behind now exhale taking back up I’m shaking see my toes wiggling squeezing that belly keep pushing the mind gives up before the body does one last one and exhale knees to chest hug it out you can even hold your hands on your knees and kind of pull your shoulders out but pushing your knees forward into your hands pressing those hips around mmm good job way to hang in there me burnin alright now we are going to go into a laying down eagle pose here so we are going to pick up our left knee right leg comes up over and then tuck your right foot under if you can’t reach that right foot all the way around your calf just yet you can follow along with Tracy and you really want to make sure that you are pulling the outside of your calf together so that way your sandwich in it because eventually we want to make it too tucked all the way so then we are going to do opposite arms of our legs so then now my right arm comes in left comes behind wraps under and claps again if you can’t quite get there all the way you can press the backs of your hands together and activating that belly we’re going to inhale extend your legs out and arms up and out and exhale really reaching and pulling open exhaling pulling everything in twisting our way to a smaller belly [Music] bring out those organs and inhale exhale and go ahead and inhale to unwind comfortable oh yeah man let it loose do what you need to yell at me so yes that that’s your actually your IT band and it’s actually getting a really big stretch when you’re pulling on it especially if you’re a desk dweller move DD furloughs oh yes so this will stretch you out while working your core all right let’s go ahead and go for the other side so right leg lifts up making that 90 degree angle left leg wraps over under and squeezing together we want to activate those thighs and flexing my feet now my left elbow comes up right arm reps under and around again if you can only come so far make sure you’re just really squeezing and reaching go ahead and just set yourself here pressing the low back into the floor inhale reaching out long long long exhale bringing your knees to your elbows and yell and if you can only reach so far that’s so fine that’s all good that’s where you are that’s your body no shame in any game yeah just keep working just keep trying iceland and exhale and go ahead and slowly unravel oh good job guys hmm deep breaths here wiggle it out if you want you just let it out what’s that song let it go shake it out shake it out okay no you can go ahead and inhale taking your feet into your hands so I’m reaching through the insides of my legs to grab my heels if you can only reach your calves that’s totally fine or if you have towels or straps by all means use them and here we are going to be activating that belly pulling that belly button in and just reaching to bring our knees to our armpits and if you’re again like I said if you’re just here hanging out and you’re like nose as far as I can go that’s totally fine yeah no that’s awesome I’m all for whatever works for you you find whatever modifications handle you thank you so much for the questions Tracy mmm-hmm curious about life aren’t you and we’re breathing we’re breathing laughing if you want to laugh that’s the best medicine can take live too serious all right so feel free to come down out of your happy baby into shavasana or a comfortable seated position this is where I’m going to tell you how you can win your fabulous new dragonfly outfit what I would like to see is a picture of you falling along to all four parts of this series and take a picture every time you complete one of the videos of you working out to it please tag us on instagram at psyche truth fitness hashtag psyche truth fitness challenge and if you complete all four videos and hashtag us and tag us in your Instagram pictures we will pick one lucky random winner to win the fabulous beautiful black outfit that is similar to what I am wearing and it was so soft and stretchy and I can’t wait to wear this to my next yoga class or lehre class thank you so much for joining and good luck [Music]

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

>>Read My Full Review Yoga Burn Here<<

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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Weight Loss Yoga – Total Body Workout

>>Read My Full Review Yoga Burn Here<<

Audio Text:
hi everyone welcome to yoga with Adriene I’m Adriene and you asked for it today we have a longer sequence this is our third sequence in our yoga for weight loss series and it is a total body wake-up call so it’s summertime here in Austin Texas and a lot of folks are looking to check in with the body to connect or reconnect with the body get in shape for the summertime so whether you’re looking to lose weight or just find what feels good in the summertime this sequence is set up for you we’re going to touch on all the major muscle groups we’re going to integrate and focus on quality of movement and get in shape for the summertime find what feels good hop on the mat and let’s begin [Music] okay so we’re going to begin flat on the back Oh taking a second to lay out take a deep breath in then exhale let it go so even though we’re gonna work a little bit hard today on the mat we’re going to just set an intention here to always move with grace with ease to find what feels good and to be with the breath so just take a couple seconds here on your own to just check in with the breath check in with the body you can even pause the video here and and really take a couple seconds to just let the day go let the to-do list go and commit this time to yourself and your practice [Music] they begin to wiggle the toes wiggle the fingertips maybe open the mouth the jaw nice and wide lick your lips lick your chops begin to point and flex the feet notice that ripple effect opening and closing the palms choosing to have a full body experience here as we work out on the mat so I like to think of yoga as an opportunity to spin plates mindfully we’re often asked to spend so many plates in the daily life so here we get to do it mindfully practice doing it mindfully inhale reach the fingertips up and overhead nothing fancy here just a full body stretch notice I’ve walked my heels in to be in line with my hip points here as I stretch it out take a deep breath in and on an exhale float it down hug your knees up to your chest wrap the arms around the shins tuck the chin into the chest lengthen through the back of the neck take a couple seconds here why not to rock a little side then cross your right ankle over your left to grab on to the outer edges of the feet always mindful of the knees here as we inhale in and exhale rock it up you can rock it a couple times if that feels good I’m gonna come to a nice easy cross-legged position here now this might not be easy for you so go ahead and take a couple seconds to find ease so rather than it being easy we come into a place of ease as we inhale rolling up through the top of the head the crown of the head here maybe looping the shoulders a couple times and then we inhale draw the palms together at the heart inhale lift the sternum to the thumbs find that dual action tops the thighs draw down as I lift up through my heart same thing I’m extending through the crown of the head but grounding down through the shoulder blades tagging a little weight in the elbows take a deep breath in as you exhale interlace the fingertips press the palms forward and back climbing up through the side body here inhale in and exhale break reach the fingertips float down and away a couple more like this now a couple of notes here the lower body is going to want to kind of come up here keep grounding through the lower body so remember your foundation there’s everything here building from the ground up so even the outer edges of my feet here have a brightness top so that the eyes draw down we come to prayer and namaste inhale in and sternum lifted those taking it nice and slow here in the beginning we interlace on the exhale and inhaling again reach it up forward up and back lots of space between the ears and the shoulders here so crawl the shoulders away from the ears we can begin to draw the hands away or if the shoulders are really tight you can keep a nice diagonal line here no problem so we’re really establishing that we’re here to notice the sensations not to master the art of yoga that’s actually a trick question there because the art of yoga is really being in touch with those sensations take a deep breath in this time we can draw a line with the nose look up careful not to crunch the back of the neck on an exhale float the fingertips down opening the chest opening the shoulders inhale grounding through the tops of the thighs this township this time this town this towns are going to do some yoga this time jumping right in inhale reaching forward up and back exhale float it down great nice and easy here fingertips come to the sides we draw a couple circles with the nose here round and round letting my mouth stay open here so I’m not mention my teeth or my jaw reverser circle exhale let it out through the mouth great interlace inhale forward up and back exhale floating the fingertips down Shh and now spreading the palms we dive forward onto all fours okay so diving into all fours here right away I’m gonna spread my palms nice and wide walk my wrists underneath my shoulders here finding a comfortable base and then walking my knees underneath my hip points pressing into the tops of the feet as well here I’m gonna take my gaze straight down between my index fingers take a deep breath in and exhale press up and out of the palms that hand or earth connection here hasta bandha drawl the tops of the shoulders away from the ears elbow creases Shine towards the front of the mat now I’m even gonna press into the tops of my feet here and broad and through the back of the neck so gaze is straight down I’m extending through the crown of the head here now I’m not sinking into my bones here but I’m pressing up and out of my foundation again building everything from the ground up now I’m gonna check in with my Center I’m gonna light this fire in my belly and I’m gonna think about my core is this channel from the crown of the head to the tip of the tailbone so I’m not gonna let my lower belly draw down I’m gonna draw my navel up nice and long in the lower back and I’m not gonna collapse into my shoulders here but I’m gonna press up and out of my foundation now you might begin to feel a little bit of fuzziness in the wrists if you haven’t worked like this in a while or ever so I really really encourage you to check in with the sensations from the crown of the head to the tip of the tailbone to press up and out of the palms this is gonna help us in our standing postures and when things start to get a little heated we’ll have integrity in the practice so to check in with that sensation furthermore I’m gonna inhale in exhale press my palms press into the tops of the feet and let the knees hover here now it’s not a big hover it’s just a small hover tops of the shoulders drawing away from the ears gates straight down navel draws up towards the spine now breathe here welcome that heat that energy that prana flowing through the body that shaky shake hold on to your integrity and remember the neck is an extension of the spine so keep the gaze down crown reaching forward one more breath in here hang in there and then exhale gently with ease slowly lower down kiss the two big twos together bring the knees as wide as the mat and then we’re sending on back extended Child’s Pose here we can open the palms if that feels good we can wiggle the fingertips if that feels great and let the forehead rest on the mat for three breaths [Music] breathing into the lower back maybe breathing into the belly here letting the heart melt down on the exhale now on your next inhale rather than just shooting a look up consider drawing a line with your nose up towards the front of the mat so we’re beginning to move in this kind of Integrative ways so rather than just looking up crowd you in the back of the neck I’m really milking it finding what feels good sending some energy back to my sit bones as I draw a line with the nose look forward spread the palms inhale reach forward and we come back to all fours here walking the knees underneath the hips and wrists underneath the shoulders inhale in exhale again we press up and out of our foundation find that hover here breathe nice long smooth deep breaths tops of the shoulders drawing away from the ears gazes straight down press into all your knuckles here press into all ten fingerprints see if you can grow a little bit taller and on an exhale with control with ease I stir it down this time elbows come where the palms were as I prep for downward facing dog with a little puppy posture you’re walking the knees back fingertips are gonna stay in line with the elbows here so they’re gonna want to come in towards the center or out see if you can keep them nice and aligned with the elbows just notice as I walk the knees back and melt my heart down if the shoulders are tight we may only come this far breathing and then time melting it back letting the pelvis tilt up towards the sky and then softening that lower ribcage in a couple of nice long smooth deep breaths here awareness and all ten fingerprints nice and strong then inhale integrative movement I draw a line with the nose you look forward and shift my weight so that my heart comes just in front of my elbows here now you might know where I’m at in here I’m gonna curl my toes under keeping the elbows underneath the shoulders and the wrists in line with the elbows I’m gonna inhale in curl the toes under and exhale extend through the heels now the crown of the head is gonna want to collapse down keep that neck nice and long top so the shoulders are actively drawing away from the ears I’m drawing my navel in towards my spine and my sit bones down towards my heels now press up and out of your foundation take one more deep breath in here and then exhale with control slowly rocking onto the knees and coming back to all fours last time here as we hover in tabletop spreading the palms wide inhale in and we lift up nice and easy so rather than pressing up think about levitating enjoy it right pressing up out of your foundation and then letting it hover you enjoy your focus straight down here nice soft Trish T as we look straight down long beautiful neck navel draws up really lengthening some crown of the hand to tip at the tailbone this is hard work so breathe hang in there lots of integrity and on an exhale slowly lower down great curl the toes under reach the fingertips forward you can always send it back to extended Child’s Pose instead of downward dog no problem or you can come to this puppy posture which is pretty much the same benefits as downward dog just a little more cooling less of an inversion so I’m gonna go up into downward facing dog by curling my toes spreading my palms wide and then today I’m gonna really tilt my pelvis up here and let that be what drives me up so tailbone lifts up towards the sky hip points lift I notice I’m keeping my knees bent here at first as I just check in with the body so you can stop looking at the video for a second here and just paddle the feet and find your dog today just notice the sensations here you can close your eyes and above all my friends take a nice sweet deep breath in then exhale let it out so I’m not trying to create the perfect downward dog shape even here I’m not trying to create the perfect downward dog shape for you I’m checking in with my dog later on I can work on action points of the pose but I’m pressing up and out of my foundation and just bringing Ally a little bit of life to the body okie dokie one more deep breath in here hang with me and exhale we slowly lower to our knees great come onto the fingertips come on to the tops of the feet walk your fingertips all the way up palms come to the tops of the thighs tailbone scoops under and lengthens down as I calm up here on my knees once again just I did before I’m going to draw my palms together at the heart inhale lips sternum to thumbs exhale release the fingertips inhale pressing into the tops of the feet for stability here softening the lower ribcage in some kind of knitting those those lower ribs in so lots of integrity and then tail bones drawing down I’m gonna interlace the fingertips and inhale reach up full breath here stretching through the side body lifting up and then exhale floating the fingertips down and away opening the shoulders here we go again inhale pressing forward up and back exhale floating the fingertips away inhale maybe the neck starts to get a little bit involved maybe the nose traces the fingertips exhale Shh and this time we inhale open the palms wide spread the fingertips spiral the shoulders so we’re really getting this spiral effect here as we open the heart inhale reach it up smile palms come together Jai and we’ll all tuck our pelvis here lengthening the tailbone down and then exhale pranaam bowing bowing to that which is greater here if you take a deep breath in exhale let it go draw a line with your nose inhale look forward spread the palms shift your heart forward curl your toes under and shimmy and on up again downward facing dog okay so we’re starting to deepen the breath here we’re starting to warm up the body create space from the sit bones to the heels I’m keeping an awareness and the space between my navel and my spine as I pedal the feet here and I’m even softening those lower ribcage get those lower rib cages the lower ribcage here knitting them together I’m gonna slowly walk up towards the front edge of my mat taking it nice and slow rolling through the foot have a little fun with it why not really massaging through the foot checking in with the sensations on the soles feet as I come up to the front edge of the mat feet either hip-width apart or flush together you decide but nice conscious footing here now inhale draw your palms to the tops of the feet slide them all the way up to the thighs past the shins past the knees all the way up to the tops of the thighs we inhale loop the shoulders lift the heart extend through the crown of the head sit bone to heel connection here as I just you know check out where my weight is on my feet so this is gonna be different for everyone just check out where you are bring some integrity into the neck as we draw the navel up and inhale in on an exhale slide the palms past the knees past the shins back to the tops of the feet inhaling again sliding the palms now to the shins same thing here we loop the shoulders no locking in the knees here so nice and soft in the knees as I spread awareness through all four corners of the feet and lengthen the crown of the head forward deep breath in here shoulders away from the ears on the exhale slide it back down now bring your fingertips to the outer edges of the feet we inhale in these knees can be soft and bent here as we inhale in we loop the shoulders and slowly in without locking the knees look forward so we have three versions here a flat back one two and three and you can mix and match them throughout this practice on the exhale we soften and bow and then everyone topped your chin into your chest bend your knees generously drop your sit bones and slowly roll it up take your time stack the spine you know what to do here to curling that tailbone in noticing the sensations in the body as you rise up to the mountain pose it’s here where you can take a second to put your hair behind your ear no to either bring the feet flush together or spread the toes and keep them nice and hip with the part now Tadasana we inhale lift the heart up loop the shoulders tailbone lengthens down I draw energy up through the arches of the feet and here I go inhale spiraling the shoulders I inhale reach up palms kissed together here and then exhale I’m gonna soften in the knees as I bend forward all the way Lewton asana forward fold now inhale lift up to your flat back position your version and then exhale soften and bow back up the way we came open the palms spiral the shoulders bend the knees inhale reach it up palms kiss together and we exhale back down to the heart three more just like that picking up a little bit with speed inhale moving mindfully reach it up exhale diving forward no locking of the knees here inhale lift to flat back position your version find your own expression here be with the breath as you exhale soften and bow inhale open the palms spiral the shoulders reach it up and exhale back down at the heart tailbone down tucking the pelvis I’m going from here this is like I love you a bushel and a peck to really drawing my Center underneath me so head over heart heart over pelvis that’s what I mean by tucking the pelvis I get that question a lot here ok one more time inhale open the palms spiral those shoulders open armpit chest lifts up its palms come together and we soften the knees to bow forward inhale lift up to flat back position mix-and-match your version inhale extend and exhale soften and bow inhale spiraling the shoulders reach it up and exhale back down to the heart take a deep breath in exhale interlace the fingertips soften in the knees inhale pressing the palms forward up and back just like before and exhale releasing the fingertips and taking it all the way down notice how I’m keeping the knees nice and bent here inhale this lifting and listening lifting up to a flat back position and exhale soften and bow now this time step your right leg back into a runner’s lunge take couple of breaths here to just find our footing walking those left toes and that left heel out so we’re not on a tightrope nice wide base here I like to work with a nice wide base I press it to my right big pinky toe and to each his own you might find that you need to lower this right knee here take your left thumb peel that left hip crease back just check it out my friends make sure you’re breathing don’t worry about doing it right just notice the sensations in the body your body will tell you what to do so inhale everyone loop your shoulders heart radiates forward and on an exhale plant your palms and think about drawing your left leg all the way up so we’re working the core here so we’re not just brushing this leg back really heavy we’re pressing up and out of our foundation as we make this transition so I press up lift that leg and step it back down dog pedal the feet breathe deep softening that lower ribcage again head and neck is nice and loose so make sure your wiggle your neck make sure you’re not holding hmm not for me I’m going to inhale in exhale come onto my tippy tip toes and then slowly shifting forward I’ll lower my knees and come back to that tabletop position drawing the navel up pressing up out of my palms inhale in here then exhale out through the mouth inhale and again slowly pressing into my foundation I’m going to extend the right toes out towards the back of my mat now you’ll notice that the weight is gonna want to shift over into the left side of the body here but I’m gonna try to keep my shoulders square my heart lifted my navel drawing up towards my spine and then I’ll slowly take my right toes and turn them towards the left side of the mat so I’m dropping that left hip bone down here as I do that action and then I can release the right toes back to that so doesn’t have to be so high I want to keep my hip bones level here and remember we can always adjust our hands adjust our feet empower yourselves to really be the director here to notice the sensations and make adjustments explore be expressive based on those sensations so when we’re really listening to the body we’re really doing it right inhale in exhale draw everything in towards Center carve a line with your right knee and draw your nose to your knee press up navel draws up towards the heavens pressing into the palms two more of these inhale nice and slow notice my gaze is straight down here dropping that hip bone pressing up and out of the palms on an exhale nose to knee one more inhale extend tops of the shoulders drawing away from the ears and exhale carving a line with my knee nose to knee great inhale last time extend out this time I’m gonna press into my right palm draw my navel up and then reach the left fingertips towards the front of the mat so right toes back left fingertips forward I’m pressing up and out of my foundation to keep my shoulders level my hip points level lots of hard work here inhale in and then exhale find the ease with control we release it back down great take a second if you need to roll your wrists or take a breath or to an extended Child’s Pose and then we come back to all fours spreading the palms pressing up and out of my foundation inhale extend the left toes out so switching sides now really extending through the toes here I reach reach reach weights gonna want to come into the right side body I’m going to keep it nice and even or at least I’m going to set intentions to keep it nice and even building that strength in the body nice and slow navel draws up I turn my left toes now towards the right side of the mat or the right side of the room really dropping this left hip excuse me left toes towards the right side yeah dropping this left hip bone pressing up and out of the palms extend through the crown of the head the back of the neck is nice and long so there’s no crunch no drop beautiful straight line now inhale in exhale nose to knee evil trolls ax lower belly inhale extend nice and slow don’t let all the way collapse another right body but keep it nice and center right side buddy nose to me inhale extend exhale nose to knees inhale extend keep the left toes extending draw your navel up towards your spine press up and out of the left palm and inhale right fingertips reach forward so I’m reaching with my right fingertips I’m extending through my left toes hearts lifting I’m pressing up and out of my foundation I’m breathing deep I might be struggling a little bit here but I’m smiling finding the ease and on an exhale I slowly lower down again take a second to roll through the wrist if you need to breathe we can always go to extended Child’s Pose otherwise I’m going to walk my fingertips forward curl the toes under and send it on back downward facing dog peddling the feet here for a couple breaths and then arriving in a little bit of stillness here letting the breath do the movement a couple of action points here spreading awareness through all of my palm all the knuckles all ten fingerprints really pressing up and out of the palms finding this external rotation in the shoulders and then this internal rotation of the tops of the thighs inhale drop your left heel slide the sole of the right leg up towards the heavens now same thing we did in all fours here I’m not going to let my weight come into the left side body but I’m going to try to keep my my shoulders square here maybe turn the right toes towards the left side of the mat to feel that right hip point or right hip bone dropping then everyone inhale lift your right foot a little bit higher as you drop your left heel take a deep breath in and exhale bending all the way up into our runners lunge great slowly lower that left knee down come onto the top of the left foot i interlace my fingertips bring them to the top of the right thigh and press my heart up really paying attention my footing here so maybe coming to that nice wide base if that feels more stable but then also integrating from the tail to the crown of the head drawing that tailbone down if you need to pad the knee here you can you can also double up on the mat here like so revealing the bottom of your mat to the world okay so I’m here I’m not sinking in just yet I’m nice and stack so I’m again softening the lower ribcage I’m lifting up through the crown of the head inhale palms come together my legs are working super hard here by the way I’m squeezing my inner thighs in towards the center and it’s almost as if I’m trying to press up and out of that back leg so I’m not soft and I’m not sinking in I’m lifting up legs are nice and strong palms back together at the heart take a deep breath in exhale interlace inhale now sinking forward with integrity mindful as I inhale reach forward up and back crescent moon on the exhale bend the elbows release the fingertips open the shoulders wide palms back together at the heart inhale lift the sternum to the thumbs exhale interlace inhale in again as we reach the palms forward up and back breathing into that left hip crease bend the elbows open the shoulders just moving with your breath here one more inhale beautiful belly comes to the top of the thigh palms come to the mat and I curl the back toes under and step it back downward facing dog peddling the feet for a couple breaths then once again finding that stillness knees can stay bent here as generously as you need breathe now drop the right heel inhale slide the sole of the left leg up so I’m sole the left foot so I’m not just wasting my left leg up ah okay I’m integrate I’m using that integrative movement so it’s not what we’re doing but how we’re doing it the quality of movement here as I slide and extend integrating every muscle fiber right heel continues to drop turn your left toes towards the right side of the mat dropping that left hip bone pressing up and out of the palms breathe here everyone so even if the leg only goes this high or this high that’s great but we’re not wanting to come all the way into that right shoulder here but keep the shoulders nice and square now on your next inhale everyone lift your left leg a little bit higher wherever it’s at and then take it on through carving a line with the knee up and we come to the other side dropping the right knee down coming on to the top of that right foot there’s no rushing transition so take your time here interlace the fingertips squeeze those inner thighs together find that mula bandha that lift from the pelvic floor more on that later and there’s another video on that as we inhale loop the shoulders and come to find our footing squeeze the inner thighs together palms come together at the heart head over heart heart over pelvis pelvis is gonna want to tuck out here but I’m gonna do a highlight in lighting that fire in my belly inhale and exhale interlace here we go inhale gently mindfully with an attention on that back foot so don’t forget about your foundation as I inhale press it forward up and back on an exhale notice the sensations and the right of that hip crease that right hip crease as I bend the elbows and float it back sorry it’s hard to talk and feel the sensations here I’m not really walking around the room while I’ll do this so sinking into that front knee making sure it doesn’t go past that front ankle as I reach forward and back opening the heart navel draws in as I exhale Shh and one more follow your breath in him belly comes to the top of the thigh for stability I plant my palms crawl my back toes under and this time I’m gonna lift that back knee and rock the back foot up to meet the front forward fold now often people ask me I though I can’t do it in one step who cares take ten billion steps enjoy the journey as we come all the way back up to forward fold uttanasana in time we’ll build those intercostal muscles and we’ll have the strength most likely to step that leg up but it takes time let it all hang take a deep breath in and two nos and as we exhale grab the elbows if that feels good Rock a little side to side then releasing the hands inhale lift up to flat back position your version and exhale soften and bow spiral the shoulders open your palms bend your knees and reach it up inhale full breath full body experience and exhale back down at the heart jumping right in for more inhale reach it up enjoy this next move as we exhale soften the knees and bow forward breathe inhale lift up flat back position your version and exhale soften and bow inhale stepping the right leg back runners lunge this time you can lower that back knee or keep it lifted as we spiral the shoulders and inhale reach it up to high lunge exhale drawing the shoulder blades in together and down peeling that left hip crease back finding your footing so drawing energy up from the earth inhale in here exhale float the fingertips down and around to come together palms back at the heart okay inhale squeezing the inner thighs together we interlace here and reaching forward inhale palms reach forward up and back on and exhale you can stay here for a couple breaths but on an exhale we release same as before pressing into that back pinky toe inhale forward and back exhale last time inhale interlace to come out belly comes at the top of the thigh step 1 step 2 palms to the mat step it back downward facing dog lifting that back leg up and we breathe this time we can lower to the knees what we’re gonna imagine us a nice hurdle here in the center of my mat we’ve done this in a couple other videos and I’m really digging on the hurdle here in my public classes so imagine there is a hurdle here I’m gonna draw the navel up and over so I’m going over that hurdle so rather than just sliding into plank I’m going up and over so pressing up and out of the earth you can come to plank here or lower the knees for 1/2 playing no problem if you do lower than these make sure that you still create this nice long line from the crown of the head to the tip of the tailbone here so we’re not letting the pelvis poke out we’re talking in a head and tailbone lengthening down towards the backs of the knees great everyone inhale in here exhale slowly go up and over back that hurdle downward facing dog two more like that up and over and back last one up and over navel draws up plank pose and back up and over dropping through the heels lots of space between the ears and shoulders here and then we inhale lift the right toes step the right leg up runners lunge now we can lower the knee here if we need to otherwise we’re going to keep it lifted keeping a nice awareness in that left pinky toe here finding my footing knees stacked above the ankle and inhale opening the hands I reach it up as I press into my front foot high lunge right hip creases peeling back breathing into the front of that left hip crease float your fingertips down and away palms come together at the heart inhale lift your sternum to your thumbs exhale interlace here we go again find your expression move with your breath inhale pressing the palms forward lengthening through the crown of the head up drawing a line and back exhale bending softening through the elbows we release inhale reach forward up and back squeezing the inner thighs together for stability on the exhale soften and release one more inhale strong lower body navel draws in exhale lower belly in elbows down to come out belly to the top of the thigh step1 step2 palms to the mat i’m gonna step it back to plank I can go to half plank here I’m gonna show half plank here crossing the ankles I’m gonna tuck my pelvis lengthen down to the tailbone straighten my arms press up and out of my foundation now I can do this here in plank as well chaturanga practice so a lot of people are intimidated by chaturanga think about this as practice as I inhale in exhale bend the elbows just half way whatever your halfway is today now pressing back up we’re gonna do three of these we got this inhale don’t let the neck go keep drawing the tailbone down towards the backs of the knees on an exhale bend your elbows notice how I’m not bending them left to right but keeping them nice and close to the side body press it up even if you only bend half an inch here that’s gravy baby it’s got to start somewhere right transformation is hard but that’s what we’re here for inhale in marrying it with the ease nice and long in the neck now this time either with the knees on the floor or lifting plank I’m gonna lower all the way down nice and slow or lower down until you collapse down my friends and come on to the belly go ahead and take a couple seconds here to rock a little side-smile to a deep breath in then exhale bring the tops of the feet to the mat heels are in line with the hip points here drawing the tail down pelvic bone or pubic bone pressing to the earth I’m going to inhale drawing the elbow excuse me underneath the shoulders spreading the palms nice and wide elbows underneath the shoulders again pressing into my foundation by pressing into the pubic bone pressing into the tops of the feet and then growing tall from there and then hey finding that extension through the crown of the head so I’m not crunching in the neck here I’m really allowing the shoulder blades draw in and together and down spread the palms and then my elbows kind of have this active sensation there even drawing away from each other as if I were trying to tear the mat in half as my front fingertips extend forward tearing them out in half the opposite direction does that make you sense no starting okay walking the elbows underneath the shoulders spreading the palms wide again coming into my foundation by pressing into the pubic bone pressing into the tops of the feet imagine tearing your mat apart with your elbows left to right so nice strong foundation that’s from there I grow tall extending through the crown of the head now soften the lower ribcage and again breathing into the abdominal wall feeling the sensations in the body not giving up with the integrity so really pressing into the foundation no collapsing into the bones here now maintain that as we inhale in again pressing through the foundation exhale draw a line with your nose pass your right shoulder shoulder blades in and together and down I find that extension in the crown of the head here really breathing into the left side of the neck then exhale come back to Center and sit and same thing on the other side taking it to the other side drawing a line with the nose past the left shoulders I breathe into the right side of the neck but also press up and out of my foundation and extend through the crown lots of sensations here as I inhale in exhale back to Center slowly drop your chin to your chest release palms go to where the elbows were here we curl the toes under and first we press it to the top of the push-up inhale exhale back downward facing dog pedal the feet now you can experiment with how long or short your dog is here I’m going to inhale in Wacka my toes up just a little bit bend my knees generously belly comes to the tops of the thighs now remember that hurdle that up and over action as I bend the knees generously and just play around open yourself up to a new experience mend the knees and then inhale in and exhale hop towards the front of your mat if you don’t make it walk up towards the front edge of the mat and let it hang over roots in us and grab the elbows Rock a little side to side breathe in and out release the hands inhale lift up to flat back position your version remember we can mix and match here and on an exhale soften and bow bend the knees spiral the shoulders open the palms inhale reach it up and exhale back down at the heart [Music] softening the knees open the palms spiral the shoulders and inhale reach it up nice full deep breath palms kiss together over the head and I exhale back down at the heart jumping right in inhale reach it up last time exhale soft in the knees as I dive forward enjoy this move inhale lift to flat back your version long beautiful neck exhale soften and bow heel-toe heel-toe the feet together plant the palms by bending your knees and hop it back to plank surprise yourself great stretch out through the backs of the legs remember that sit bone to heel connection as I press up and out of the palms inhale in keep extending through the left heel lift your right leg up doesn’t have to be a big lift just a little lift now for five nice long deep breaths I’m going to move this leg remember finding the ease in that tabletop position where I press up and out of the palms two more breaths here you can do it navel towards the spine find the grace find the ease exhale release knees come to the mat come onto the tops of the feet fingertips walk back up to the tops of the thighs and we inhale spiral the shoulders reach it up tailbone draws down as the palms come together at the heart great diving back in for more roll your wrist a couple of times back to tabletop position then curl your toes under send it back to plank sit bone to heel connection pressing up and out of the palms extension through the crown of the neck crown of the head long beautiful neck send that energy through your right heel first it’s gonna help then inhale in exhale lift the left leg five breaths you can let it just stay spreading the toes or I find it helps to move moving breathing smiling strong upper bodies strong core nice awareness from the crown of the head to the tip of the tailbone two more breaths here as you lift the back of that left thigh towards the sky and then exhale when you’re ready lower down go ahead and bring the two big toes together widen the knees as wide as the mat and send it back to extended Child’s Pose this time knees nice and wide palms are gonna come together and swim forward up and back here palms and prayer kind of coming into little sharks in here as we Rock a little left to right and breathe and forehead rests on the mat fingertips can soften here on your next inhale imagine breathing into your lower back feel the skin of your back stretch as you breathe in and on an exhale imagine sending your sit bones down to kiss the soles of your feet feeling that stretch in the shoulders the arms now remember it’s not what we’re doing but how we do it so pay attention to your quality of movement on this next move as we inhale slowly draw a line with the nose look forward fingertips come down enjoy your focus here as you spread the palms finding what feels good lifting the heart up and over we come back to all fours walking the knees underneath the hips wrists directly underneath the shoulders now inhale in here press up and out of your foundation you can curl the toes under here actually that’s all go ahead and curl the toes under here and start from this hovering place as we lift the knees and then send it up and back down dog inhale in exhale keep the toes curled under as we drop the knees two more like this press up and down for a little more here you can bend the elbows halfway then send it up and back let’s do one more keep those elbows in line with the shoulders downward facing dog great walk your dog out a little bit longer here pedal the feet take a deep breath in exhale go up and over the hurdle chaturanga practice hugging those elbows into the side body send your gaze slightly forward as we rock forward onto the toes elbows hug in we slowly lower down or lower down until we collapse down and smile laugh fart loop the shoulders inhale lift up Cobra no crunching in the back of the neck exhale soften and release curl your toes under press up to plank inhale exhale down dog drop the heels okay now hang with me as we drop the left heel inhale slide the sole of the right leg up as you exhale I’m gonna take my right knee forward and around to kiss the right elbow inhale reach it up exhale right knee carves a line straight through Center nose to knee navel draws up inhale drop the left heel right toes up exhale shifting forward right knee to left elbow they kiss and we set the right leg up into our lunge from here squeeze the inner thighs together spiral the shoulders inhale send everything up sinking into that front knee palms come together jive-ass celebratory doll no stay and then exhale all the way back down vinyasa plant the palms step it back to your plank or half plank experiment hug the elbows into the side body send your gaze forward shift your heart slightly forward and slowly lower down all the way to the belly and inhale lift up Cobra follow your breath exhale inhale curl the toes under draw your navel up press into your palms plank and exhale down dog drop the right heel slide the sole of the left leg up and inhale coming forward high lunge spiral the shoulders inhale reaching the fingertips back to come up joy palms kissed together above the head and then exhale belly to the top of the thigh fingertips to the mat as we step that right foot back to meet the front forward fold inhale lift to flat back position your version and exhale soften and bow now from here heel toe heel toe the feet as wide as your mat and I’m gonna come into the center of my mat to demonstrate this take a couple breaths here just to let it go notice how my knees are bent no need to show off here no need to lock the knees ever so I’m wanting to let the body integrate and stretch nice and long from crown to tail great so I’m gonna turn to face you but you stay just where you’re at now I’m gonna open my toes a little bit wide so your totals might depending on how long your legs are they might come off your mat feel strange here okay so fingertips come to the mat as I inhale look forward just like I do in flat back position exhale and those knees drop your sit bones and come to a yogic squat if you’re like ha ha very funny Adriene then you might grab a block or a blanket and put it underneath your sit bones just to provide a little bit of lift disability or you might lift your heels and do it this way so no worries that the feet are not flat on the ground okay so what I am doing here is keeping that lift in my heart and this integrity that we’ve build we’ve built excuse me from the crown of the head to the tip of the tailbone so no matter what variation you’re in I’m not collapsing over but I’m keeping this lift for my heart’s plugging through the palms can come together here at the heart if that feels good outer edges of the arms press the knees wide if that feels appropriate otherwise I can keep my palms or my fingertips steady on the ground my friends now couple deep breaths to breathe into the hips to keep that lift in the heart the lower rib cage still softening it full-body experience here as I breathe now if your fingertips are on the mat keep them there and keep breathing if your palms are together take a deep breath in lift your sternum to your thumbs and then interlace and squeezing everything in so almost as if you’re trying to lift up from the pelvic floor interlace the fingertips draw the tops of the thighs out and away as you press the palms forward up and back then exhale bending release interlace inhale reach it up exhale softening at the elbows so I just don’t want straight arms because then we don’t get to kind of integrate that movement it just kind of ends up being rigid so let’s try again interlacing and then exhale soften your nose let’s do one more inhale exhale draw your navel in [Music] namaste thank you boo to come out of the posture I’ll slowly release my palms to the mat find that lift in the heart to rock forward onto my feet I’m gonna turn to the side here just for you to see then from here I’m gonna walk my palms out straight arms and then slowly shift knees back underneath hips tabletop position here and then crossing the ankles I’m gonna mindfully come on through to seated or I can sweep my legs to one side and come that way mindfully back down through to seated where I’ll bring the soles of the feet to the mat and find that sit bone connection here as I draw up through my torso and find that lift in the heart here inhale palms together now feet are not together they’re in line with my hip points palms together here loop the shoulders inhale in lift the heart exhale interlace inhale open the knees wide soles of the feet are going to come up as you inhale reach forward up and back now soften the ribcage here navel towards the spine inhale in exhale float the fingertips away as the knees come in now palms come together at the heart I inhale lift my sternum to my thumbs now I can stay here I can already feel my abdominal wall kind of engaging here can totally stay here my friends or you can begin to walk your heels a little bit up and lift the soles of the feet so again I can stay here or I can lift the soles now I’m not collapsing here I’m using everything we did in our practice so far it’s particularly in the torso from the crown of the head to the tip of the tailbone to keep that integrity here to keep that pressure out of the lower back and to maintain this core strength from here to here so not just here but all throughout loop the shoulders inhale and you can stay here or exhale send your fingertips forward palms face up so elbow creases towards the sky just allowing the shoulders to drop in so again I have several variations here here here we’re here now inhale in you can stay here or bring the fingertips to the backs of the legs and I’m going to close the knees so I’m just checking it when the heart wants to collapse then I’m going to take a step back and begin to breathe and find that lift in the heart again now I can stay here or inhale in and then exhale straighten the legs reach it up heart lifts as the toes reach up exhale Bend maybe coming in the fingertips here lightening the load on the arms inhale heart lifts up toes reach up with heart and then exhale I’m feeling it inhale reach it up shoulders loop open throat chin lift inhale heartless chance toes reach now you can stay here here we have all these variations basically I’m just giving you a billion and one variations to engage from the crown of the head to the tip of the tailbone slowly lowering excuse me softening the lower ribs in now if you’re feeling adventurous don’t even worry about the posture but inhale in if you’re feeling like you have this integrity in the spine on an exhale see what happens if you shoot your legs up and your fingertips forward inhale in exhale shoot yeah and then back inhaling so we’re not holding we’re just experimenting playing inhaling exhale shoot it out inhale in exhale shoot it up and one more time to some fun an L in exhale look up great fingertips come to the backs of the legs we’re all gonna enjoy this move as we inhale in smile and then exhale rock it back rock it a couple times if it feels good and then slowly we’ll come to lay flat on the back taking a deep breath in hugging the knees into the chest just like we did before rocking a little side to side now everyone relax your shoulders relax your I feel the quality of air in the room wherever you’re at now take the fingertips interlace bring them behind the head elbows nice and wide here breathe into the armpit chest inhale in and then exhale lift the shins parallel to the ceiling inhale in as you exhale lift the head the heart the elbows up off the ground and nice and easy nothing fancy we’re just going to begin to alternate here bringing the right elbow towards the left knee as we straighten through the right leg and then switching the move with the breath just a couple of these before we move on to flat back breathing [Music] Oh nice and slow imagine you’re at the pool feel the skin kissing your face even it out then we’ll come back to hug in the knees to the chest lowering the head tucking the chin to lengthen through the back of the neck Rock a little side to side if that feels good then exhale release the hands and allow your feet to come to the mat with a thud if that felt great do it a couple more times inhale exhale soles hit the mat awesome kind of orcish a hair inhale and one more great reclined twist palms come to the mat excuse me come to the earth and inhale drawing the knees in exhale melting the knees to the right and here’s where I pass it on to you keep your shoulders rooting down but allow the knees to melt from one side to the other stretching those intercostals but if you want to bring more awareness more strength to the core you cannot allow the legs to actually touch the ground and just let them hover so each time I’m twisting and then using my name will it draw back find a way to synchronize this with the breath of course can close your eyes great go ahead and even it out here and then allow the outer just the feet to come to the mat as we transition through a reclined butterfly here drawing the fingertips down opening the palms press into your head lift the shoulder blades up draw them in and together and down so the shoulders are drawing down away from your ears here lots of space here lots of space between my lower back in the mat take a deep breath in here and exhale sigh it out now you can stay here to finish your practice here today and do not skip this pose my friends I’m tempted to skip this posture at home too but take at least five breaths in a shavasana today either with the soles of the feet together here or 5 to 15 juicy minutes here as we draw the right leg out the left leg out let the legs open wide let the armpit chest breathe we close our eyes we lengthen through the back of the neck and we take this time to acknowledge our self first a deep breath and full of gratitude we’re taking a time to do a video today to be with our ponies to be with the breath hopefully collecting and gathering a little bit of information creating a little bit of space and toning and building strength in the body inhale lots of love in and exhale let it go okay so that was the third sequence in our Yoga for weight loss series you can interchange this with the other two that we have thus far we’re gonna have more coming in the future but for now and just know that this is something that is not intended for you to master yogi master right away it’s built to inspire you for transformation either on the outside for summertime on the inside for all the time to find what feels good and be the best version of yourself so have fun with it take your time do what you can write questions comments below let me know how I can help you and like I said you can interchange this with the other two videos and have quite a yummy workout for your week so I hope to hear from you thank you for all your feedback thus far and namaste [Music] [Music]

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Yoga For Weight Loss Workout 2 – 30 Minute Fat Burning Yoga Meltdown Beginner & Intermediate

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Audio Text:
new videos everyday life wisdom hi again my name is Erica and I’m back with part two of my Yoga for weight loss series so hopefully built up a nice foundation with part one and you’re ready to graduate to part two if this is too easy for you then please check out part three before we get started I just want to mention I’ve gotten some comments recently on my bellybutton ring some people like it and some people think it’s distracting so let me know what you think if you’d prefer to have it in or that I take it out with that being said let’s go ahead and get started on your mat of course if you don’t have a mat you’re welcome to practice on the floor come to Child’s Pose so bring your hips to your heels and then just relax your body over find a place that’s comfortable for you to relax and just take a second to arrive on your mat so your head is relaxed either on the ground on the mat or if you find this uncomfortable you can relax your head onto your hands or your forearms or maybe make two fists just start to take a few deep breaths send your breath all the way down to the base of your spine and then again like I mentioned it in my last video you can either take Child’s Pose with your knees together just stretch out your lower back or if you’d like to stretch your hips out more you can take child’s pose with your knees apart take a couple more deep breaths relax your hips [Music] and then is you ready make your way to hands and knees or tabletop position so right away let’s get our alignment set your hands are right under your shoulders index fingers parallel to each other and the outside edges of your mat press into all parts of your hands not just the heels of your hands this is gonna help you save your wrists so a lot of wrist pain comes from too much pressure in the heels of the hands so you want to make sure that you’re pressing into knuckle downs and your fingers as well all right spin your biceps forward so that your elbows point back towards the back of the room have a little bit of a bend in your arms so not super bent but don’t lock them out either make sure your knees are under your hips so that’s about six inches more or less distance from each other let’s take a couple of cat cows so on your inhale drop your belly and raise your gaze look up towards the sky and reach your sit bones up shoulders away from your ears exhale reverse that motion so rounding your spine chin to chest try to open the back of your heart towards the sky and then inhale drop your belly raise your these four characters and then exhale reverse chin to chest cat pose arch your back like an angry Halloween cat so take a few more of these rounds on your own breath just make sure you use full inhales and full exhales so I’m not sure if you notice but I actually have to bellybutton ring is not just one so feel free to let me know what you think about that as well and then when you’re ready come back to neutral tabletop position make sure your hips are square to the mat and make your back as flat as you possibly can so your gaze is a little bit in front of your hands and between your hands maybe the back of your neck is long on your next inhale reach your right arm to the front of the room with your thumb facing up like you’re gonna shake someone’s hand plug your shoulder back into its socket and then reach your left leg behind you flex your left toes towards your shin and then take care here not to raise your left hip or lower your left hip try to keep your hips as square as you can so engage your core press the ground away with your left hand you’ve got one more inhale reach forward with your hand and back with your heel and then exhale put everything down and switch inhale left hand comes up thumb facing the top the ceiling rather plug your shoulder back into its socket your neck is long take your right leg straight back behind you and then reach up with the back of your right knee as you flex your right toes towards your face reach everything really long forward and back for one more inhale and then exhale put your hand and knee back down this time we’re gonna do that again but we’re gonna add on so raise your right arm in front of you thumb facing up left leg comes up behind you everything straight try to get your arm and leg parallel to the ground from here turn your right palm to face the ground and take it out to 90 degrees so now your arm is parallel to the side starting to feel your core work a little bit right so try to keep your hips Square to the ground and then from here keeping your arm where it is start reaching your left leg out towards the front of the room this is gonna be pretty challenging use the outer left hip to raise your leg higher and then flex your left toes towards the front of the room awkward airplane pose press the ground away with your left palm take one more inhale keep your neck long exhale bring everything back down the middle reach forward and back inhale exhale put everything down and switch so reach your left arm out thumb facing up and then reach your right leg towards the back of the room try to kick your heel towards the wall behind you square your hips towards the mat and then turn your left palm facing down bring it out to the left press the ground away with your right palm keep it really straight as straight as you can and then slowly start to take your right leg towards the front of the room so activating the coral lock here raise your left your right leg I’m sorry using your outer right hip flex your right toes towards the front of the room take one more inhale everything long exhale everything back down the middle keep it lifted for your last inhale and exhale release one more inhale for cow pose arch your back drop your belly raise your gaze and exhale chin to chest cat pose come back to neutral walk your hands forward just a little bit keep them under your shoulders take your legs back to plank pose top of a push-up so if you ever need to use your knees please feel free to do so just make sure your hips are in line with your shoulders so they’re not coming up or sink it one long straight line take an inhale on your exhale lower all the way down to your mat elbows squeezing in towards your ribcage keep your hands where they are press the tops of your feet down kneecaps lift up and then inhale baby Cobra starting to move a little bit squeeze your shoulder blades together behind you like you’re trying to squeeze a pencil or water bottle press your pelvis down into the mat press the tops of your feet down into the mat last inhale here maybe float your hands for a second exhale release tuck your turns make your way back through plank even knee plank or full plank your choice and then on your exhale hips lead you up and back downward facing dog pedal out your feet for a second here press into the mat with your hands and remember all parts of your hands not just the heels of your hands spin your biceps forward relax your heart towards your thighs really sit your your hips up towards the ceiling here and when you’re ready bend your knees deeply keep your arms straight and look between your hands and then come all the way up to the front of your mat forward fold so we’re gonna start moving through a couple of Sun Salutations just to build a little bit more heat fingertips on the ground inhale half-lift spine really long exhale forward fold on your inhale soft bend in your knees reach your arms out and up touch your palms together above your head hello overhead camera and exhale hands to prayer so press your ribcage your sternum into your thumbnails here open your chest tuck your tailbone a little bit lift up your kneecap so that your thighs are activated really strong Mountain Pose so we’re gonna start building some heat here with the Sun Salutations and then we’re gonna move on to build even more heat this is Yoga for weight loss so you want to get the heart rate up a little bit right all right when you’re ready inhale arms hold it up touch your palms together above your head lengthen your spine as much as possible exhale dive forward inhale hands on the ground half lift shoulders down top of your head forward and exhale fold plant your palms step your feet back to plank pose high push-up position take an inhale here and on your exhale lower all the way down to the mat everything touches it once not belly first or anything like that everything touches at once tops of your feet into the mat inhale peel your chest open baby Cobra press your pelvis down squeeze your elbows towards each other behind you and act like you’re really trying to show your chest towards the front of the room okay one more inhale here exhale release on your inhale tuck your toes make your way back through plank all the way up to downward facing dog so if you watched part one you’ll see that I did a progression from you know sort of slower Sun Salutations up through faster Sun Salutations we’re gonna do the same thing except a little faster so bend your knees look forwards and then exhale come to the top of your mat step or hop forward fully relaxed inhale half twist spine long exhale fold and your knees can be as bent or as straight as you want them to be just make sure your spine is relaxed on your next inhale sweep your arms out and up make your movements as big as possible love this camera above me here exhale hands to prayer all right speeding it up a little bit inhale reach your arms out and up exhale dive forward inhale halfway lift and now exhale fold plant your palms step back to plank or jump to chaturanga so chaturanga is halfway between plank and the ground it’s a pretty challenging pose make sure your shoulders stay away from your ears and they don’t come below your elbows so if your shoulders aren’t dropping below your elbows you need to take your knees down alright on your next inhale Cobra or upward facing dog in upward facing dog the only things touching the ground are the tops of your feet and the palms of your hands roll your shoulders away from you open your chest look up stretch back and on your exhale tuck your toes lift your hips up and back into downward facing dog take a second to pedal out your feet press into the ground with your hands so that your chest reaches towards your thighs really stretch out here and then bend your knees look forwards come all the way up to the top of your mat right away inhale half lift lengthen your spine again these as bent or straight as you need them to be exhale fold inhale all the way up again touch your palms together above you this time stretch back a few inches and exhale fold right back down into your forward fold inhale halfway lift long spine exhale fold plant your palms take it back to plank or chaturanga inhale Cobra or upward facing dog exhale downward-facing dog bend your knees look forward and then come all the way up to the top of your mat take an inhale half-lift exhale stay folded bend your knees a little bit all ten of your fingertips on the ground now bring your right foot forward so your right toes are in line with your fingers step your left leg all the way to the back of your mat we’re gonna take some jump switches here so you want to make sure your core is really strong start to bounce a little bit gain a little bit of movement in your hips right take an inhale prepare exhale jump and switch so you want your left foot to land so that your toes are in line with your fingertips if this isn’t happening you can use your hand to move your left foot up otherwise you try to make it land as smoothly as possible try to make no noise land like a ninja all right here we go we’re gonna do this a few more times inhale prepare exhale switch get inhale prepare exhale switch inhale exhale switch a few more times a little faster switch switch switch switch one more time on each side switch and switch so you’re a low lunge with your left with your right foot forward okay go ahead and drop your back knee down to the ground untuck your back toes your left toes bring your hands to the top of your right side and then come all the way up into your low Crescent lunge so you want to make sure your hips are square to the front of the room make sure your left hip isn’t going back too much right and then take your belly away from your thigh so instead of leaning forward your spine is straight up and down tailbone points down head points up reach your arms all the way up as much as you can put a lot of length in your ribcage both sides of your ribcage and exhale plant your hands shift your weight back over your back knee mm-hmm walk your right foot forward flex your right toes towards your face come into half splits so gently pull your right hip back as you send your left hip forward keeping your hips squared and then think about reaching your heart towards your toes so this fold is going to look different for everyone because it’s a hamstring stretch and so you know everybody’s got different degrees of flexibility so work where you are fold as much as you can take one more breath in stay for the exhale Bend back into your right knee work your way back into a low lunge lift your left knee off the ground tuck your toes plant your palms step both feet back to plank pose and then move through your vinyasa so take an inhale here exhale lower all the way to the ground or chaturanga inhale into Cobra or upward facing dog and exhale downward facing dog deep breath in deep breath out bend your knees look forward press the ground away and then come all the way up to the top of your mat inhale halfway lift and exhale fold all right we’ve got some jump switches again so make sure your left toes are in line with your fingertips step your right foot all the way to the back of your mat low lunge nice wide stance make sure you get a little mobility a little momentum into your hips take a big inhale exhale switch inhale here prepare exhale switch inhale prepare exhale switch remember land like a ninja now we’re gonna speed it up switch and switch and switch and switch one more on each side switch and switch and then last time switch and with your left foot forward go ahead and drop your right knee down mm-hmm untuck your right toes and then bring your hands to the top of your left thigh push your torso up come to low Crescent lunge on the other side so right away here draw your right hip forward and your left hip back so that your hips are square reach your tailbone down reach the top of your head up take the sides of your neck back reach your arms up above you stretch up as much as you can inhale and exhale plant your hands around your left foot shift your weight back over your right knee at the same time walk your right toes your right foot forward flex your left toes towards your face draw your left hip back and then slowly gently fold as much as you can as much as is comfortable two half splits so keep your shoulders away from your ears here and think about reaching your heart forward towards your toes breathes deeply into your left hamstring and one side might be more or less flexible than the other it’s one of the goals of yoga is to kind of balance that out so just be patient with it you’ve got one more inhale here and exhale Bend back into your left knee tuck your right toes lift your right knee back to your low lunge step your left foot back to meet your right plank pose now this time before we vinyasa we’ve got a side plank so from here I’ll show you a couple of different options your right hand is going to be your foundation you’re gonna spin on to the outer edge of your right foot and you reach your left hand up towards the ceiling and there’s that lovely camera angle again so this is the full version of side plank if you’re not comfortable with this your modification is dropping your right knee down keep your left foot on the mat and keep your left arm reaching up and think about sending your tailbone towards the end of your mat and again your supporting arm your right arm is very strong here but it’s not hyper-extended so you’ve got a tiny little micro bend in your right arm take one more inhale like this and then exhale left hand down take it back to plank and we’re gonna go to the other side so inhale prepare make sure the balls of your feet are touching behind you and on your exhale roll over to the outer edge of your left foot and reach your right arm towards the ceiling okay so the modification would be dropping your left knee if you’re not modifying make sure you’re flexing a lot into both of your feet so that you don’t roll over onto take your shoulders away from your hips or away from your ears reach your right arm all the way up towards the ceiling send your tailbone towards the end of the mat one more inhale here maybe smile exhale right palm down inhaling plank and exhale lower all the way down to the ground untuck your toes press the tops of your feet into the mat peel your chest open for baby Cobra inhale here and exhale release take a minute to study your breaths from here work your way back into tabletop position so from the beginning of the video that’s hands and knees now come down to your elbows grab opposite elbows with your hands this ensures that your help your elbows are going to stay shoulder width distance right so once you’ve got that set bring your forearms back to the mat and make them parallel so your forearms are parallel to the outside edges of your mat or to each other if you’re not working with a mat and make sure they’re in line with your middle finger here we’re working our way into forearm plank doesn’t that sound like fun ok from here I’ll come off your knees into plank pose except for on your hand instead of on your hands you’re on your forearms now so tuck your tailbone a little bit bring your hips in line with your shoulders and then press hard into your elbows to keep your shoulders away from your ears think about reaching the top of your head forward so that there’s no wrinkles on the back of your neck right so try to get at the top of your head as far forward as far away from your tailbone as possible you’ve got three more breaths in this pose you can do it send your heels back and send your tailbone towards your heels two more breaths keep your hips square keep your lower ribs closed last inhale here and on your exhale release all the way down to the mat ok chin on the mat bring your hands under your shoulders when you’re ready tuck your toes lift your body up through plank and come back to downward facing dog we’re gonna visit that pose again but we’re gonna take a little detour so when you’re ready keep your hips square reach your right leg back behind you take a big breath in keep your hips square flex your right toes towards your shin and then exhale step your right foot between your hands so you can guide it with your hands if you want to otherwise toes and line with fingertips just like before when you’re ready inhale high Crescent lunge and then take a second to get settled in here so sit down low into your lunge eventually your right thigh is going to come parallel to the ground reach back with your left heel and reach up with the back of your left knee make sure your hips are square to the front of the room and then take these lower ribs and see if you can close them in towards each other so keep the energy really in your core chest open sides of your neck back and then maybe look up between your hands you have two more breaths like this spin your pinkies towards each other bring your biceps to surround your ears last breath in and then exhale lower your hands down take your right foot back to the ear left and guess what we have another side plank so spin onto your right hand your right palm when you’re ready reach your left hand up towards the ceiling and then again that modification is there if you need it if you would like to take it a step further lift your left leg off your right leg so it’s kind of like a starfish right so spread everything out as much as you can maybe for your less inhale reach your left arm forward really stretch into your ribcage lift your hips up and then exhale back to plank pose take a vinyasa so lower all the way down or chaturanga inhale upward facing dog or Cobra and then exhale downward facing dog so all of this core strengthening is really nice for fat burning and really kind of gets your heart rate up core is where it’s at if you don’t have a strong core you’re gonna have a lot of trouble doing a lot of the other poses so when you’re ready inhale lift your left leg back and high behind you flex your left toes towards your left shin and keep your hips square exhale step your left foot between your hands fingertips in line with your toes I’m ready to get set inhale high Crescent lunge on the other side so right away sit down low into your lunge make your left thigh parallel to the ground if you can if not you know that’s what you’re working so draw your right hip forward at the same time reach your right heel back press into the ball of your left foot really reach up maybe look up you’ve got one more really strong inhale here spin your biceps towards the back of the room exhale fold plant your hands around your left foot step it back to plank pose and side plank again so spin onto your left hand reach your right arm up towards the ceiling and here feel free to modify or fan suffice oh if you want lift your right leg off of your left leg and that can be one inch that can be thirty inches whatever you’re comfortable with last inhale reach your right arm forward towards the front of the room stretch your right side body exhale back to plank inhale here and then exhale vinyasa so chaturanga or all the way down inhale Cobra or upward facing dog and exhale downward facing dog okay from here go ahead and come to your hands and knees you remember forearm plank so we’re gonna build on that we’re gonna do something a little bit different go ahead and drop down to your elbows grab opposite elbows to make sure you get that alignment set again right so elbows under your shoulders put your forearms back down on the mat we’re working towards dolphin pose so dolphin is kind of like a combination between forearm plank and down dog meaning you’re gonna tuck your toes and make down dog legs so your legs are straight you can relax your head and look at your feet except you’re pressing really strongly into your forearms and into your elbows keep your shoulders away from your ears so there’s lots of space between your ears and your shoulders and now try to get your legs as straight as you can sit your hips up towards the ceiling from here so you’re already in dolphin pose right you’re already here if this is really uncomfortable try to stay for a few breaths if you want more walk your toes in towards your body so it’s gonna start to get pretty uncomfortable you might start cursing me under your breath just stay here work where you are if this is a little bit too much for you back off if it’s not enough walk further forward and start to feel a lot of heat building in your core and your shoulders you have three more breaths here you can do it [Music] and last full inhale stay for the exhale [Music] and then gently release your knees to the ground Child’s Pose relax your hips back on your heels and relax your head down and again your head can rest on the floor or it can rest on your forearms or your fists or a pillow or a blanket or whatever you have at home [Music] so from here we’re gonna cool down take a couple of stretches to just cool off lower the heart rate when you’re ready make your way back in the tabletop and then just go ahead and sit down all the way on your mat so swing your feet out to the front straighten your legs in front of you flex your toes towards your face reach your arms all the way up take a big inhale and then on your exhale roll down one vertebra at a time to lie all the way down on your mat this is what you’re waiting for right so take an inhale and a good morning to stretch point your toes towards the front of the room point your fingers towards the back of the room make everything long and exhale arms out to the sides hug your knees into your chest so this is a really nice cooling down pose if you can get opposite elbows go for that otherwise don’t worry about it just grab where you can and then gently compress your knees into your body so you’re compressing the Front’s of your hips and you’re compressing some lymph nodes here so this is detoxifying but it’s also just a nice relaxing stretch you can rock side to side as I’m doing give your spine and the muscles around your spine a little bit of a massage this is called wind-relieving pose so it compresses your intestines and it’s wind-relieving if it happens it happens you know there’s no no harm done reach your tailbone down towards the mat to lengthen your lower back from here if you’re rocking side to side gently come to a still position keep your knees bent but now reach inside your legs to grab the outside edges of your feet for happy baby pose so happy baby is soles of your feet facing the ceiling and then you just use your arms to pull your feet down pull your knees down towards your armpit and of course they don’t have to touch the floor but it’s just a nice gentle hip opening stretch and here you can rock side to side if you’d like to you can maybe play with straightening one leg or the other or both it’s up to you just find a place to relax and open reach your tailbone down towards the end of the mat lengthen your lower back I’ve got a couple breaths here and then gently just hug your knees back into your chest bring the soles of your feet to the mat and then widen your feet to max with distance let your knees fall in towards one another you can just gently windshield wiper your knees from side to side releasing out your spine let your knees fall to the left reach your arms out like wings or cactus depending on how much room you have and then take your gaze to the right so easy spinal twist if you want a little bit more you can put your right heel I’m sorry your left heel on the outside of your right knee kind of guide your knee down a little bit and just relax here maybe both shoulders reach down into the mat coming back to Center and then switch to the other side let your knees just easily fall to the right and then let your gaze go to the left and again here if you need more put your right heel on the outside of your left knee and just gently relax it down and both shoulders can relax down to the mat if that’s not happening it’s okay it’s just you know some of us are tighter than others so you know the more yoga you do the more open you get another couple breaths there and release come back to Center and your last pose is shavasana or corpse pose so find a place where you can just relax and forget everything for the next few minutes traditional shavasana is just lying on your back with your feet falling open to the sides to release your hips your palms are facing up to release your shoulders and then just softly let your eyes close let your breath slow down and just take a few minutes here – just relax let your let the work that you do integrate into your body [Music] start to deepen your breath and then keeping your eyes closed gently roll over onto one side or the other feel position just let your whole body rest and then slowly sweetly with your eyes closed just softly gently push yourself up to a seated position cross your legs if it’s comfortable for you maybe keep your eyes closed bring your hands to your knees with your palms facing up take a big breath in exhale bring your hands to heart center bow your chin to your chest and thank yourself for the work that you just did thank you guys so much for watching be sure to favorite this video so you can come back to it as many times as you want also be sure to check out parts 1 & 3 of my yoga for weight loss series go ahead and subscribe to psyche truth so you can see all of my future videos alright thank you guys so much [Music]

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