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 side

then cross your right ankle over your

left grab on to the outer edges of the

feet always mindful 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 gonna want to kind of come up

here keep grounding through the lower

body so remember your foundation is

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 namaste inhale in

sternum lifts to thumbs

taking it nice and slow here in the

beginning we interlace on the exhale and

inhale and 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 a neck on an exhale float the

fingertips down opening the chest

opening the shoulders inhale grounding

through the tops of the thighs this time

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

notice how I'm letting my mouth stay

open here so I'm not quenching my teeth

or in my jaw reverse your circle if you

have already and then I draw the palms

back together at the heart deep breath

in 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 the 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 fussiness in the wrist

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

send it 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 way so rather

than just looking up crowd you the back

of the neck I'm really milking it

finding what feels good

sending some energy back through my sit

bones as I draw a line with the nose I

look forward spread the palms inhale

reach forward then 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 on all ten

fingerprints see if you can grow a

little bit taller and on an exhale with

control with ease down this time elbows

come where the palms were as I prepped

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

mainly come this far

breathing and in 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 going to 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 on

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 exhale 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

enjoy your focus trade down here nice

soft rusty as we look straight down long

beautiful neck navel draws up really

lengthening from crown of the head 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 and 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 a lie 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 as I did before

I'm going to draw my palms together at

the heart inhale lift sternum to thumbs

exhale it 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

going to 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 we

take a deep breath and 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 those

lower rib cages the lower rib cage here

knitting them together I'm going to

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 you with the sensations on

the soles of the feet as I come up to

the front edge of the mat feet either

hip-width apart or flush together you

decide

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 inhale in 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 rolling 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 know 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 kiss together here and

then exhale I'm gonna soften 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 palm

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 any

a lift a 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 in the

pelvis get that question a lot here okay

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 a couple of

breaths here to just find your footing

walking those left

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 pressed 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 presa 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

in to 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 here

there's no crunch no drop beautiful

straight line now inhale in exhale nose

to knee navel draws up lower belly

inhale extend nice and slow don't let

all the way collapse into the right body

but keep it nice and center right side

buddy nose to knee 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 trembling 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 wrists 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 in

to the left side body but I'm gonna 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 on to 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 to 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 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 and 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 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 in you know 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 rush in

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 draw

it 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 normally walking around the room

while do this so sinking into that front

knee make sure it doesn't go past that

front ankle as I reach forward and back

opening the heart navel draws in as I

exhale

[Music]

and one more follow your breath in him

belly comes to the top of the thigh for

stability I plant my palms curl 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 a newton Ahsan as we

exhale grab the elbows if that feels

good Rock a little side to side then

releasing the hands in hand 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 an 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

last time inhale interlace to come out

belly comes to the top of the thigh step

one step two 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

but 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 a half

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

or hang 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 line

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 been 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 strong foundation as

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 dog pedal the feet

now you can experiment with how long or

short your dog is here I'm gonna inhale

in

Wacka my toes up just a little bit then

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 on 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

and 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 it

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 remember

hovering 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

exhale release knees come to the mat

come on to 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

wrists 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

going to come together and swim forward

up and back here palms and prayer kind

of coming into a 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

we're 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 out down dog 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 peddle 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

dropped the heels

okay now hang with me as we drop the

left heel inhale slide the sole the

right leg up

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 step 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 dive a celebratory namaste 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 on your palms plank and exhale

down dog drop the right heel slide the

sole the left leg up and inhale coming

forward high lunge spiral the shoulders

inhale reaching the fingertips back to

come up dry palms kiss 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 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 toes might depending on how long

your legs are they might come off your

mat feel strange here okay fingertips

come to the mat as I inhale look forward

just like I do in flat back position

exhale Bend those knees drop your sit

bones and come into 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 away 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 at 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 a

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

and those let's do one more inhale

exhale draw your navel in Shh

[Music]

namaste thank you blue to come out of

the posture I'll slowly release my palms

to the mat find that lift in the heart

to rock forward on to 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

[Music]

now soften the ribcage to your 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 or 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 hard ones 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 to 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 inhale heart lifts

now you can stay here here we have all

these variations basically I'm just

giving you a billion in wine 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

just for fun inhale 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 face feel the quality of air in the

room wherever your

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 heads 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]

well 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

feels awesome that kind of ricocheted

here in him 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 mine

able to draw back

find a way to synchronize this with the

breath of course you can close your eyes

great go ahead and even it out here and

then allow the outer edge of 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 there's 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 ourselves first take a

deep breath in 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 letting

[Music]

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 summer time 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]

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