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  • - What's up, everyone?

  • Welcome to Yoga with Adriene. I'm Adriene.

  • Today on the "Yoga for Weight Loss" series,

  • we are going to strengthen and lengthen the body

  • in a little vinyasa flow practice.

  • I'm calling this, "Yoga Flow for Love" or "Love Yoga Flow."

  • It's really just because, right? Self-love.

  • Mainly, my point is,

  • who said a workout has to be harsh and unloving?

  • Let's see if we can marry our breath and our body together

  • in a way that feels good, but also gets our muscles nice

  • and toned and trim and strong. Right?

  • Building that lean muscle mass in the most loving way.

  • Let's get started.

  • (rhythmic guitar music)

  • - Okay, today we're going to begin

  • in a nice comfortable seat.

  • And we're just going to take a minute

  • to check in with our breath,

  • because we're going to use our breath

  • to move through the practice today.

  • And especially when we title a video "Yoga for Weight Loss,"

  • we want to make sure we're starting with integrity,

  • and that we're working from a place

  • of connectivity and listening to the body.

  • So, we could start this asana at the head of our mat,

  • but we're definitely gonna take a second here

  • before we get moving, to check in with the breath.

  • So, we're not gonna be here long,

  • so I'm just telling you all that, I guess,

  • to invite you to dive in,

  • commit to your breath in a new way.

  • And we're just gonna start, nothing fancy,

  • by closing the eyes, and inhaling in deeply

  • as you squeeze the shoulders up to the ears.

  • And then exhaling, drawing the shoulders, elbows away.

  • Finding length in the neck.

  • Inhale. Sit up nice and tall.

  • Squeeze the shoulders up towards the ears.

  • Full breath in, all the way to the top,

  • and then use your exhale

  • to draw the shoulders, the elbows down.

  • And one more time, just like that.

  • Inhale. Squeeze, squeeze, squeeze.

  • And exhale, drawing the shoulders, elbows down, down, down.

  • Now close your eyes here, and play with your breath.

  • So if you're familiar with ujjayi,

  • you might begin to connect to that audible breath here.

  • But really, we just want to get the juices flowing here.

  • Get our mind to anchor

  • on the sound of the breath.

  • If it feels good to maybe teeter totter the head a little,

  • left to right, or maybe draw a couple circles

  • with the nose, do that.

  • Then on your next inhale,

  • draw the palms together at your heart.

  • Lift your sternum up to your thumbs,

  • and actively press the palms together here,

  • elbows out, left to right.

  • Another deep, conscious breath in.

  • Then we use the exhale out to bring us to all fours.

  • When you arrive, begin to move in your cat-cow.

  • But take this awareness of the breath with you, my friends,

  • as you spread the palms.

  • And drop the belly down to the earth as you inhale,

  • and drawing the navel up to the spine as you exhale.

  • Let the breath fuel the movement.

  • Careful not to rush here.

  • Awesome. Then begin to find a little movement here

  • that feels good,

  • maybe shaking the hips a little left to right,

  • maybe drawing circles with the hips.

  • Continue with your breath.

  • If you catch yourself holding your breath here,

  • then just notice that and then come back.

  • Cool. And then after a little movement here,

  • we'll make the journey to downward facing dog,

  • by curling the toes under.

  • Maybe walking the palms slightly forward,

  • drawing the shoulders away from the ears,

  • and then lifting the hips up high.

  • Find your breath again here.

  • Bending the knees.

  • Melting the heart back.

  • Stretching through the backs of the legs.

  • Stretching the feet.

  • Pressing into all ten knuckles strong here.

  • Should start to settle in here with the breath,

  • start to feel good.

  • Letting go of the day thus far, perhaps.

  • Allowing yourself to let go of any to-do lists

  • or anything that you have to do after practice.

  • Give yourself this time on your mat

  • to really focus on your breath, connect to yourself.

  • We're gonna take it to a nice slow walk

  • up towards the front edge of your mat.

  • Take your time getting there.

  • And we'll meet in a forward fold, toes pointing forward,

  • knees bent as generously as you like.

  • Take a couple moments here with your breath.

  • Maybe shifting your weight on your feet,

  • front to back, side to side,

  • really spreading awareness through all four corners

  • of the soles of your feet.

  • Maybe shaking the head a little, yes and no.

  • Clasping the elbows like I am here feels right for me.

  • Take one more deep breath here, wherever you are.

  • And we'll slowly begin to roll it up.

  • Loop the shoulders, press into your feet,

  • and find that lift up through the heart.

  • Lengthen all the way up through the crown of the head.

  • And close your eyes here,

  • and take a couple smooth breaths here in mountain pose.

  • Inhaling lots of love in,

  • and exhaling lots of love out.

  • Then inhale. Reach the fingertips up high towards the sky.

  • And exhale. Draw your shoulder blades together.

  • See if you can create more space

  • between your shoulders and your elbows here.

  • Spread the fingertips super wide,

  • and again nice, long, smooth deep breaths here.

  • Careful not to lock the knees. You might find a soft bend.

  • Notice if the tailbone is spilling out here.

  • See if you can allow the tailbone to grow heavy,

  • maybe tuck the pelvis here.

  • Last, but not least.

  • I know your arms might be getting tired,

  • especially if you're new to the practice. Stick with it.

  • We're gonna hug just the lower ribs in, just a hair here.

  • Drawing energy in from the arches of the feet.

  • Take one more deep breath in here. You got it.

  • Then exhale.

  • Palms come together, as we bend our knees generously,

  • and take it all the way down.

  • Awesome. Inhale, halfway lift.

  • Exhale, bow.

  • Inhale, reach it all the way up, spread the fingertips.

  • Press into all four corners of the feet,

  • and then exhale, hands to heart.

  • All right, let's flow. Soft knees.

  • Move with your breath.

  • Inhale. Reach it up.

  • Draw the shoulders down, open your heart.

  • Exhale. Down you go. Bend the knees.

  • Inhale. Nice flat back position here.

  • Extend through the crown.

  • Exhale. Forward fold.

  • Great. Plant the palms here and step the feet back to plank.

  • Take your time getting there on this first one.

  • Press away from your yoga mat.

  • You can always lower the knees here.

  • Or I'm finding a little stretch by bending the knees

  • back and forth, back and forth.

  • Then slowly, we'll lower down,

  • hugging the elbows into the side body.

  • Gaze is forward here, as I lower all the way to the belly.

  • Loop the shoulders.

  • Press into the tops of the feet, and inhale. Cobra.

  • Exhale, release.

  • Curl the toes under,

  • and make your way to downward-facing dog.

  • Inhale, lots of love in.

  • Exhale, lots of love out.

  • Melt your heart towards your toes.

  • Hug the lower ribs in. One more breath.

  • Inhale.

  • And exhale.

  • Great. Anchor through the left heel.

  • Inhale, lift the right leg up high.

  • Rotate the right ankle one way and then the other.

  • Make sure you're not dumping all your weight

  • into your left shoulder.

  • Square the shoulders here.

  • Then we'll squeeze the right knee