Power Yoga Break | Yoga For Weight Loss | Yoga With Adriene

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what’s up everyone and welcome to yoga with Adriene I’m Adriene and today we have an awesome power yoga break so this falls under our yoga for weight loss series but this is really great for anyone who’s wanting to create some quality of movement on their mat in a short amount of time so we’re gonna build strength definitely work on core strength maybe even sweat a little but all in a very short amount of time so focus on your breath have some fun and find what feels good let’s get started [Music] alright gang let’s begin in extended Child’s Pose today if extended Child’s Pose is not your jam you’re just gonna start in a nice comfortable seat close your eyes we’re going to drop right in today so as promised we have a quick flow squeeze into game-making time but let’s make sure that this time is quality time so close your eyes and start to notice your breath let go of the day thus far completely put on hold whatever you have to do later let’s drop into this onto the breath here as you deeply inhale empty on the exhale set a little intention something positive that will serve you in this present moment maybe one word or phrase then a nice conscious breath in inhale your intention pause hold the breath keep holding and then release everything big exhale awesome inhale come up with that nice conscious breath and your intention we’re gonna come all the way up to all fours take your time nice and slow so we’re squeezing it in with the quick power flow but it doesn’t mean that the energy of the practice is going to be frantic or rushed quite the opposite again focusing on quality of movement inhale drop the belly open the chest and exhale rounding through cat-cow inhale drop the belly big breath big stretch and then exhale claw through the fingertips establish that now press into the tops of the feet and now continue with this traditional cat-cow or start to find any movement here within this structure that feels good so you’re still working the spine stretching the back body in the front body but maybe you start to get into the sad body and the hips and the shoulders I’ve been on the road and now I’m back in Texas so there you have it all right take this nice easy movement that’s fluid that’s yours and curl the toes under and then we’re gonna stretch through the feet by inhaling looking forward and exhaling sending the hips back walk your fingertips a little bit further out so you feel this nice stretch in the side body breathe deep breathe me and then slowly drop your chin to your chest crown of the head towards the earth inhale to look forward to find length press into the pinkies exhale chin to chest nose towards the navel crown to the earth awesome inhale look up exhale clapping your fingertips this time lift the palms as you drop the chin round through crown to the earth stay here breathe deep really pressing into the fingerprints awesome then plant the palms come forward then make your way to downward facing dog take your time paddle it out and then inhale lift the right leg up high big stretch lengthen exhale knee to nose inhale three-legged dog anchor through the left heel claw through the fingertips that pinky and then exhale knee to nose inhale finally exhale knee to third I pause here hold breathe deep draw your right heel up towards the center of your body press away from your yoga mat again need a third eye four three two one and then slowly lower to the knees awesome if you need a little break on the wrist you can rotate the wrist one way and then the other awesome then walk the palms out curl the toes under and send it up and back downward facing dog pedal it out I find that external rotation of the shoulders and then here we go inhale lift the left leg up high big breath lots of length exhale knee to nose inhale claw through the fingertips no pressure on the wrists three-legged dog exhale knee to nose inhale three-legged dog claw through the fingertips exhale knee to third-eye so really contract press up through you’re gonna really really lift left heel to your Center breathe deep feel that heat that’s fake awesome and then slowly lower to the knees come to a seat just to take a little break off the wrist you can take thriller arms you can cross one arm over the chest just feel that flush of energy that fresh blood mmm we’re going to come back to all fours press away from the yoga mat now we just woke up the core so keep the core alive and well here hug the front body up to meet the back body Anker and then we’re going to send the right foot out long lift the right toes turn them down and then just a couple baby pulses to wake up the glutes a hip and find your foundation then inhale send the left fingertips forward and then exhale knee to nose inhale reach exhale knee to nose inhale reach this time exhale bend the right knee take it into a fire hydrant you can bring the left palm down or to challenge yourself you can bend the left elbow and lift the left elbow up lift the right knee up we’re here for five four long beautiful neck three to release on the one awesome if you need to you can come on to your bum for a quick second breathe deep and then back to all fours here we go left side left finger excuse me left toes go out claw through the fingertips just bit on my mat and then dial the left toes down baby pulses here with the left heel just get your front body rising up to meet your back body find that support from within find that Dunda engage wake up the hip the glute the inner thigh and then right fingertips are going to reach forward inhale exhale knee to nose nice and slow again focus on the quality of movement inhale reach an exhale draw the navel up knee to nose and inhale reach this time claw through all your left fingerprints you’re gonna bend the left knee bend the right elbow bring them to the side and then lift them up again you can bring the right hand down if you need just keep that fire hydrant here strengthening the back of the core the glutes the shoulders breathing five four three two and slowly lower on the one quick Child’s Pose send the hips back fingertips forward inhale in and then exhale the let everything go relax take a break [Applause] stay focused on the quality of your brass the sound of your breath [Applause] beautiful then will rise back up curl the toes under and lift the hips up high downward dog great work here we go inhale lift the right leg up high exhale knee to nose then step it all the way up and you’re going to bring both hands to the left side of your mat for a runner stretch or a little lizard breathe deep here you can lower the back knee if you like inhale to open the chest exhale to drop chin to chest inhale to open the chest very subtle exhale to drop chin to chest beautiful inhale open the chest exhale to drop chin and then this time you might turn the right toes out just a bit and you might start to reach the right fingertips all the way up towards the sky big stretch here inhale then exhale all the way back down great frame your right foot plant the palms plank pose here we go step the right toes back breathe deep here establish your foundation again quality breathing deep they’re gonna take the left fingertips and touch the right shoulder plant it down and then right fingertips touch the left shoulder plant it down and then back and forth you can move at your own pace try not to move the hips just try zip up through the abdominal wall gaze straight down keep it going keep it going welcoming that heat awesome keep it going and release all the way to the belly nice and slow drag the hands in line with the ribs then continue to drag energetically the hands back so the suck the elbows in as you lift up Cobra press into the tops of the feet big inhale and then exhale to release curl the toes under press up plank and then downward facing dog awesome work deep breath in empty it out inhale lift the left leg up high exhale knee to nose nice and slow then step it up and draw both hands to the right side of your mat you can lower the right knee down here or keep it nice and lifted for more strengthening practice so keep your core engaged here breathe deep then here we go inhale open the throat exhale chin to chest really contract through the abdominal inhale right heels really reaching back open exhale chin to chest keep the hips lifted don’t dump your weight down keep lifting open and last time exhale chin to chest then inhale open turn the left toes out and then maybe you stay here or maybe you lift left fingertips to the sky big stretch big breath inhale then exhale come all the way back frame your left foot plant the palms here we go plank pose this time you’re gonna come on to side plank so right hand comes down and left fingertips reach towards the sky now you can lift the hips up here both feet stacked or lift the hips up with a little kickstand of the left leg up high inhale reach for the sky big breath in then exhale send the left fingertips forward inhale to reach up high exhale to send it forward one more time you got it inhale lift up high exhale send it forward and all the way around and down send it back up to down dog you can take a little vinyasa here if you like belly to Cobra or chaturanga to updog breathe deep beautiful the navel draws up we’ll roll it through the plane second side left hand comes down right fingertips go up as you stack the feet or again bend that right knee and use the right foot on the ground for a little kickstand either way everyone’s lifting the hips up spiraling the heart open zip up through the abdominal wall big inhale to lift everything everything goes light and up and then exhale right fingertips over towards the front of your mat inhale to reach up exhale over one more time you got it inhale reach up clawing through the left fingertips and exhale reach over our and down again straight to down dog or maybe you take a little vinyasa here belly to Cobra or chaturanga to updog we’ll meet in downward dog taking a deep breath in and this time emptying everything out through the mouth awesome slowly lower to the knees swing the legs to one side and come into baddha konasana so the soles of the feet are going to come together and you’re gonna keep lifting lifting up from the pelvic floor a little release on the wrists here if you interlace the fingertips and then draw down through the outer edges of the feet just catch your breath stay calm and focused awesome work slowly release the legs send them out one at a time and you’re gonna come all the way to your back take your time getting there moving away that feels good so no jerking yourself around that’s right buddy interlace the fingertips bring them behind the head yogi bicycles so you’re gonna focus on the quality of movement this is our last bit today and then we’ll relax so take it nice and slow focus on the quality of movement over the quantity of bicycles so you’re gonna lift the knees up scoop the tail bones so the lower back is nice and flush with the mat inhale to look up chin up exhale twist right elbow over towards the left and then you extend through the right leg inhale the center exhale the twist inhale to Center exhale the twist and then keep it going you can take out the center and just go back and forth if you like breathing deep keep the chin lifted heart open you got keep it going mindful movement builds strength and stability keep it going scoop the tailbone up 30 more seconds ten more seconds you got it three two and one release bring the feet to the wide edge of your mat the outer edge and allow the knees to fall in take your hand to the belly inhale deeply smile laugh sigh curse me me as an Adrian not you and release everything great work you know windshield-wiper thank God got relax you’re gonna win two by four the legs to one side and then the other until your legs are all the way extended down downtown and then don’t skip out on this moment shavasana even if it’s just for a moment in your corpse pose if you’re a guy or gal on the go or family on the go a little goes a long way but let’s take a second to say a prayer put the proper cherry on top on our balance and stillness it’s beginning to rain outside it sounds beautiful maybe you take in the noises even if they are not beautiful or peaceful notice the peace you’ve created within and how you can just mirror that with whatever is going on around you and when you’re ready bring the hands together we’ll bring them up to the third iPhones right to that Third Eye Center to the brow the light in me the awesome in me honors the light and the awesome and you thanks for being here share this video with a friend who you think might like it and I’ll see you next week namaste [Music] [Music]

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