WEBVTT

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what's up everyone welcome to yoga with

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Adriene I am Adriene and today we're

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knocking another request out of the park

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it's a quick yoga for ab workout

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this is a quick abdominal wall check-in

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this is something that you can do every

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day for a week to check in with your

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abdominal muscles this is something that

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you can do before or after another yoga

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practice or workout

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so if you like it make sure you save

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this video favorite this video so you

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can return to it more easily alright

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giddy up let's go alright so to begin

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we're going to sit in a nice

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cross-legged position

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and bring the palms to the knees now

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inhale we're going to move in a circle

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smearing the heart the chest forward

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exhale chin to chest come around and

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back inhale drawing a circle we come

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forward oh and exhale around and back

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now keep this going moving with the

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breath and see if you can really bring

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your awareness to the space between your

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navel and your spine to your abdominals

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working from the inside out and you can

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kind of imagine the center the navel to

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spine really inspiring this movement so

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reverse the circle and see if you can

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even if you've ever seen one of those

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old-fashioned coffee grinders it's kind

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of like that we go deeper so we move

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from just kind of doing the movement

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just really getting a nice massage of

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the abdominal organs this is also super

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great for the digestive tract so a

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couple more rounds here you might be

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starting to really feel a little

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connection to the center

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then we'll sit up nice and tall

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inhales are all the shoulders to the

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ears just for fun and exhale drop them

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alright so now we're gonna come flat on

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the back I've put out a nice little

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blankie here for me but you can lay on

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the towel a yoga mat or but like it

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doesn't matter great take a second to

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just get situated maybe drawing the

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shoulder blades in together and down

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soles of the feet on the mat or blanket

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or towel cool then take a second to

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scoop the tailbone up lengthen the

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tailbone down towards the heels so

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another way to think about this is

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tucking the pelvis so that the lower

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back can become flush with the mat so

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again I go from here I'm exaggerating a

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little bit to here navel driving down to

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the earth

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all right so we'll interlace the

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fingertips now bring the palms behind

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the head you can keep the thumbs

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extended here like so and even you know

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fit in a little neck massage here by

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pressing the thumbs into the neck keep

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the elbows nice and wide here and just

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check in notice that the lower back has

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come up like mine started to peel up

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bring your awareness back to the lower

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back navel down to the spine tailbone

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lengthening away and up grateful

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breathing here then on an exhale lift

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the shins so students can be parallel to

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the ceiling or if we start to notice the

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lower back is straining here we might

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draw the knees a little bit closer again

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so that lower back can stay nice and

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flush with the mat great point and flex

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the feet here inhale in exhale lift the

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head the neck the shoulders up now the

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elbows are going to want to come in

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because that's what we're used to doing

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crunch crunch crunch see if you can keep

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them nice and wide again creating space

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on our mats so to avoid any tension in

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the neck

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I'm going to keep extension through the

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crown of the head and I'm also going to

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realize that I don't have to be in a big

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lift it can be a small lift lifting the

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chin slightly again creating space

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between the chin and the chest so

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there's no pain in the neck

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inhale in I'm going to straighten the

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right leg so it's at a diagonal I'm

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gonna bring my right elbow towards my

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left

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I'm gonna breathe here in and out then

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I'll breathe in again and switch left

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leg goes out right knee in left elbow

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reaches to kiss the right knee in and

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breathe out now we move back and forth

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here in your own time nice and slow the

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tendencies are going to rush it here is

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is going to be a rush it like bicycle

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see if you can move nice and slow here

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today in and out then transitioning

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through Center we move to the other side

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in and out transition to Center on a

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breath and wonderful breath cycle in I

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know

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keeping the lower back flush with the

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mat lighting up the abdominal wall

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hanging there in with me hang there in

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with me that's a Texas thing in fact

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this Center one more time on each side

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this time we can reach the right

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fingertips across wiggle the fingertips

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and back to Center and last time on the

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opposite side we're gonna reach the left

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fingertips across and back to Center

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awesome slowly lower down bring the

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soles of the feet to the mat give

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yourself a little bit of pet here a

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little pet on the abdominals then we'll

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send the legs high up in the sky keep

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the lower back flush with the mat and

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we're gonna move here with the pulse

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reaching the fingertips up I lift my

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head neck shoulders again I'm not

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creating any unnecessary tension in the

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neck I'm keeping a nice open neck and a

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nice relaxed shoulder here so no tension

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crunching here but lots of space great

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now we're going to move with the breath

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on your own we're going to begin to

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pulse keep a nice extension through the

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crown of the head and we pulse and

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moving to the left side pulse reaching

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towards the heavens back to Center and

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to the right back to Center and five

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four three two last one

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in one also release everything down soup

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Tabata canossian here arms and legs are

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mirroring each other we take a second to

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chill all right great job everyone I

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know that's tough work it's tough work

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for me to whoever requested this I blame

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you know if you have requests please

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send them in

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whether they're Yoga for abs or

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something a little more therapeutic we

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love hearing from you and really do

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listen to the requests they help me

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learn more and they help others so it's

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helping all of us more to come

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more on the abdominal wall to come as I

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mentioned before like this video if you

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plan to return to it and yeah questions

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comments always welcome below or come

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visit us at yoga with Adriene comm I

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love you all good luck hope you have a

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wonderful day