Name: Detox Yoga | 20 Minute Yoga Flow for Detox and Digestion
Uploaded: 2014-04-30T09:32:25.000Z
Duration: 20 min 37 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

Hey, everyone. Welcome to Yoga with Adrienne. I am Adrienne and today I'm in the beautiful

park, getting dirty, getting sweaty because you asked for it.

We have a detox sequence, right here, right now for you. Obviously, this flow is about

rinsing, shedding weight. We have some beautiful water and waterfalls around us today so the

idea is to give the body a good wash, the mind and the heart too, cleanse, and sweat

a little. We're going to get hot. It's getting hot in here so put on your yoga clothes. Okay,

Begin in a cross-legged position. We're going to check in with the breath and the body here.

Commit to this practice. Here we go. Inhale, drawing the shoulders up toward the ears.

On the exhale, melt them down. Again, full breath as we loop the shoulders, squeezing

them up toward the ears, and on an exhale, sliding the shoulder blades down. One more.

We move with the breath. Inhale and exhale, drawing the shoulders away from the ears.

Draw the palms together at your heart, sternum to thumbs. Take a second here to just deepen

the breath and set an intention for your practice. The intention can just be 'I choose to stick

with all of this video, no matter what' or 'I choose to find ease, to trust.' Bow your

head to your heart, interlace the fingertips, and here we go.

Pressing the palms forward, we follow the breath, reaching them up and back. On the

exhale, release, fingertips twinkle down. And again. Mirroring the action to the breath,

the breath to the action, we reach it up. Exhale, floating down and away, opening up

the shoulders. Inhale, interlace, reach forward, up and back. Tops of the thighs draw down,

Right palm to left knee, left fingertips behind. We inhale, roll up the staircase of the spine.

Exhale, begin to journey into your twist. Breathe. Draw the navel in slightly. Lengthen

through the crown of the head. Take a deep breath in. On the exhale, release and take

Left palm comes to the right knee here, right fingertips behind. Sit up nice and tall. Remember,

head over heart, heart over pelvis here. As we roll up through the spine, draw the shoulder

blades in together and down and use that exhale to go a little bit deeper into the twist.

Nice and gentle. I lift my fingertips up here, as I encourage you to do as well, to just

make sure I'm not muscling into my twist with my arms. Always finding integrity with each

Inhale in, side body stretch. Left palm comes to the mat, right fingertips reach up and

over. Stay rooted through your sit bones here. Finding a little expression and switching

to the other side. Reaching it up and over. Again, tagging a little bit of weight down

through the tops of the thighs, the sit bones. Breathe. Back to center.

Diving forward now, we'll come up to standing. Tadasana at the front of your mat. Palms together,

inhale, reach up. As we exhale, we dive forward. Soft knees here, my friends. Inhale, lift

a flat back position and exhale, soften and bow. Inhale, reach it up. Spread your fingertips,

full body experience. As we exhale, back down to the heart. Here we go again, jumping right

in. Inhale, reach it up. Exhale, dive forward, soft knees. Inhale, lift a flat back position,

long beautiful neck here, and exhale, bow.

Plant the palms and the fingertips. Step the right foot back. Runner's lunge. Peel that

left hip crease back. Shine your heart forward. Relax your jaw. Plant the palms and we step

it back. Downward-Facing Dog. Find a little bit of movement here. Begin to warm up the

body. Press into all ten knuckles, spread your fingertips wide.

Slowly, we'll shift forward to plank or I'm taking a half-plank here, which I encourage

you to do, coming to the knees, just for this first one so we can find out alignment. Long

neck, lots of integrity in the body as I slowly lower down, hugging my elbows to the side

body. Lowering the mermaid tail there, lowering the feet, we loop the shoulders and lift up.

Curl the toes under, press into your palms, lift up. Plank position. And then draw your

navel up towards your spine, press up and out of your palms, and then we'll slowly,

slowly send it back. Downward-Facing Dog. Tops of the thighs spiral in and out towards

the back of your mat and we step the right foot up. Runner's lunge. Peeling that right

hip crease back now, shining, radiating the heart forward. Open your heart up towards

the front. And then we step that back foot up to meet the front.

Forward fold, uttanasana. Let it hang. Inhale, flat back position. Exhale, bow. Spiral the

shoulders, reach it up. Deep breath in and exhale back down to the heart. Soft knees.

Inhale, we reach it up. Exhale, up and over as we bow. Inhale, flat back position and

Plant the palms, step the right foot back. High lunge prep here, squeezing the inner

thighs together, finding your foundation and then reaching it up on a nice, juicy inhale.

We can keep the hands on the waistline here for stability. Otherwise, we're spreading

the fingertips, reaching them up, pulling the thumbs slightly back. Lengthening down

through the tailbone, finding length in the lower back here as we squeeze the inner thighs

together, and then exhale, bend the elbows. Belly comes to the top of the thigh to release,

fingertips to the mat, and we step it back to plank. Nice, strong plank here, guys. Press

up and out of the earth. Squeeze those inner thighs together. Really, spike those heels

And when you're ready, shifting forward, bending the elbows, Chaturanga, we lift up. Upward-Facing

Dog. And then back, Downward-Facing Dog. Pedal the feet, work it out. Find what feels good

as we lift the right leg up. Runner's lunge. Squeezing the inner thighs together, finding

Reach up. High lunge. Press through the ball joint of that front big toe. Really extend

that back heel towards the back of the mat. Inhale in, lengthen the tailbone down, draw

the navel in. Knit the lower ribcage together. Lift the chin slightly. Exhale, bend the elbows

Belly comes to the top of the thigh and we release it back down. Take a deep breath in

and step that back foot up to meet the front. Forward fold. Reaching it up, spreading the

fingertips, and on an exhale, back down. Smile. Inhale, reach it up. Exhale, enjoy this move

as you dive forward. Inhale, flat back. Exhale, bow.

Plant the palms, step or hop the feet back to your best and most beautiful plank. Draw

your navel up towards your spine, hug the inner thighs together, find movement, then

shifting forward, Chaturanga. Upward-facing dog. Draw the navel to the spine. Downward-Facing

Walk your toes into the center line and then we'll inhale, slide the right foot up. Take

a second here to turn your right toes toward the left side of the mat to drop that right

Planting the back foot this time, prepping for Warrior I. Reaching the fingertips up.

Strong foundation here. The outer edge of that back foot is so strong. Find your breath.

Then interlacing the fingertips behind the tail, we'll loop the shoulders, open the chest,

and slowly flat back here as we melt down, belly to the top of the thigh. And then we

can stay there or we can continue going down into Humble Warrior here. Breathe. Strong

foundation, lots of strength in the legs here as we breathe deep into the belly.

Pressing strong into your foundation, we rise up. Warrior I. On an exhale, bending the elbows

left to right and then releasing back down to the lunge. Planting the left palm next

to the arch of the right foot, go ahead and pivot on your back foot so you're on your

toes now, and we reach the right foot up towards the sky, moving into a nice twist here. Strong

legs still. Peeling the right hip crease back and not collapsing into that left palm. Find

integrity from the crown of the head to the tip of the tailbone and then exhale, release

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Detox Yoga | 20 Minute Yoga Flow for Detox and Digestion

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