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  • Hello, and welcome to Yoga with Adriene. I am Adriene. Today we're going to learn a quick

  • sequence for weight loss, so we're going to use the entire body, stimulate the belly,

  • get that digestive tract happy and healthy for the new year, and we're going to begin

  • today on our mats, duh, on our backs. So let's come to flat back position, hmmmm, and this

  • pony tail is not working out for me. There we go. All right. I am going to tuck my chin

  • into my chest, lengthen through the back of the neck. I am going to press into my head

  • like I did in Chavasan video. I am going to press into my elbows. I am going to draw my

  • shoulder blades in together and down, just creating a little space, broad collar bone

  • here, open chest, mmmmmmmm, and I relax back down, and I am going to extend my legs out

  • long and inhale, reach my fingertips up and over my head, full body stretch here from

  • fingertips to toes I can point and flex the feet, and this is organic here. This is easy-breezy

  • beautiful cover girl, and I really just want to take a moment right now to say that the

  • more organic movement we can find and create, the more correct we're doing our yoga. So

  • although I am here to guide you, feel free to move within the sequences, especially as

  • we continue on through the year. Find that organic movement in your body.

  • Okay, so I am going to inhale in, stretch one last time. Just full body stretch just

  • waking up from fingertips to toes, and then on exhale, I am going to flex my feet, toes

  • up towards the sky, and slowly psheeeeeewwwww, float my fingertips down by my side. I will

  • plant my palms here, and then just checking in with this core, this belly which we're

  • going to bring a lot of attention to here, at the top of the year, just kind of stimulating,

  • massaging those internal organs. Again, getting that digestive tract happy and healthy. Pressing

  • into the palms. Instead of going right leg, left leg, or one leg than the other, I am

  • going to bring my awareness to my navel. Udi and abunda, we draw the navel towards the

  • spine, tuck the pelvis, and then just check in, even if it's not possible in this moment,

  • I am going to slowly try to lift both knees up at the same time. So you might be like

  • haha! No way. And that's fine, and then if it didn't happen on the first time and you

  • want to try it again sometimes I'd like to do it a couple of times just to, "Oh, yeah,"

  • check in with my center. From here I'll scoop the tail bone up, letting

  • my lower back become flush with the mat. Feel free to rock a little side to side, hug your

  • knees into your chest if you need a moment here, pheewww. And then from here I am going

  • to inhale. Slowly lift my knees so that they are above my hip points. Now my lower back

  • is going to want to come up from the mat, mmmm, mmm, I am going to scoot my tailbone

  • up and support my back by drawing my navel in, also checking in with that center again,

  • connecting to the abdominal wall. Right away here I am already feeling this fire in my

  • belly. So if I am feeling like it's difficult to keep the lower back flush with the mat,

  • bring your knees a little bit in front of the hip point. So rather than stacking them

  • evenly, especially for beginner it's nice to get that lower back down to the ground.

  • I can point my feet here. I can flex my teat, feet, my teat [laughs], I can flex my feet.

  • I can spread my toes, yogi toes, it doesn't matter. I just want a little bit of brightness,

  • a little bit of awareness to the feet so I am not just hanging into my bones, but I am

  • nice an stacked; bright in the feet. Inhale, reach the fingertips up towards the

  • sky and behind again, pheeewww, on an exhale I settle in, opening the shoulders. Then I

  • am going to interlace here, bring them behind my head, keeping my thumbs extended here,

  • maybe giving my neck a little massage, and then opening the shoulders. Now this whole

  • time I am not just hanging out. I am drawing my navel down. I am scooping my tailbone up.

  • So the opposite of that would look like this, but I am scooping my tailbone up, drawing

  • my navel towards my spine. Shins parallel with the ceiling, knees in front of the hip

  • points if you need a little more lower back support. Press your elbows into the mat. Tuck

  • your chin into your chest. Inhale in. As you exhale, scoop your tail bone up, draw you

  • navel down, and slowly begin to lift the head, the neck the shoulders, the elbows. It doesn't

  • have to be a Cirque du Soleil move. It can just be a nice, little hover here. In fact,

  • imagine you're holding a big piece of fruit, maybe a big, juicy mango or cantaloupe, or

  • whatever the heck you want in between your chin and chest. So rather than coming into

  • a crunch as we're used to, I am creating space. I am really drawing my navel down as I keep

  • my elbows nice and wide. The tendency here is to crunch. I am going to keep it nice and

  • long imagining my big piece of fruit here. My belly is working out right now, and then

  • tendency number two is that the elbows kind of want to come in to shield yourself from

  • the hell, and instead we want to open ourselves up to the light. That was cheesy, sorry, but

  • it's true. So, keeping it nice and open and soft in the

  • face on that same grace note. It's like instead of clinching here I am letting my belly do

  • the work. I am creating that inner fire. I am breathing nice, long, smooth deep breaths,

  • keeping those elbows wide. Psheeeeeeeew. Pfeeeeeeeeew. Using my thumbs to pull the back of the neck,

  • nice and long. [breaths] After a couple of nice, long deep breaths here. I will inhale

  • in and exhale slowly lower down, taking a rest here, bringing the soles of the feet

  • to the outer edges of the mat, and then letting the two knees fall into center. I take a couple

  • of breaths here, just relaxing, and breathing into the belly. Again, remember when you inhale,

  • we fill the body with air, so that breath travels down. When you exhale it comes back

  • up and out through the nose or mouth. So I am taking my arms here to cactus arms, just

  • opening taking a breather, and then I will come back. Inhale, bringing the knees above

  • the hip points or slightly in front. Shins parallel, right away, scooping my tailbone

  • up, drawing my navel down. Interlacing the fingertips, bringing them behind the head,

  • thumbs extended as once again I find that nice, big open space between my chin and my

  • chest, my chin and my heart. Elbows are going to want come in here, but instead I am going

  • to open the mouth wide. Pffeeeew. Now you can see me point and flexing and moving

  • my feet. That's because rather than coming into our perfect, asana shape which I am not

  • inspiring us to do, I want us to. I do want us to be in correct alignment, but I want

  • us to empower each other, especially in yoga, but in life, to find what feels good and to

  • work organically into the posture. Then we come into whatever that perfect pose is. So

  • keeping it alive. Pfeewww. Listening to my body. My belly is working really hard here.

  • Again, I am going to take a couple of nice, long deep breaths. Let's take five here as

  • I extend through the crown of the head and exhale scooping the tail bone up. Pshhheeeeew.

  • Elbows nice and wide. Skin in the face soft. [breath] So even though I am working really

  • hard in the belly here. Keep breathing. I am finding a grace, a sense of ease in the

  • upper body, supporting my lower back by drawing the navel in. Now, I can take a rest here,

  • or to go one step further, I am going to inhale in as I exhale. I am going to shoot my fingertips

  • out towards the outer edges of my mat. I am going to turn my palms face up so the shoulders

  • can really drop in the socket coming away from the ears. I can come into moodra here

  • if I like, whatever you like. Open palms, and we take a couple of breaths here, again,

  • building that fire in the belly, massaging those internal organs, staying nice and loose

  • and easy-breezy in the next. Psheewwwww. Again, knees are above the hip points or slightly

  • in front. I am open in the throat chaka, so I am not crunching here, but nice and open.

  • Let's take one more deep breath here. This is kind of like a cockroach pose. I am going

  • to regret this. I am going to look at this video and be like, "What are you doing?" But

  • I am engaging my core. Here we go. One last breath. Psheeeew. On an exhale I am going

  • to come to recline butterfly. Soles of the feet together, and just letting it all hang

  • for one breath, mmmmmmmmmmmm, and I extend my toes out, reach my fingertips up and overhead,

  • again, nice full body stretch. Pfffffffff, and exhale floating the palms down, psshewwwwww.

  • Once again, I am going to see if I can hug my knees into my chest by bringing them both

  • in at the same time. Here we go, let's see if I can do it. Yeah, baby, and then rocking

  • a little side to side, massaging the lower back. Inhale, draw the toes up towards the

  • sky. Now, if the legs straightened, great, if not, keep them bent, who cares? Bend your

  • knees as generously as you need to letting the blood flow in the opposite direction.

  • I am scooping my tailbone up, navel down towards the earth. If I can straighten my legs, I

  • am going to flex my feet so my toes are pointing now towards my face, pressing into the heels,

  • pressing into the tops of the thighs, and then inhale, reaching the fingertips up and

  • overhead. Exhale, I am going to slowly lift, just like

  • I did before, head, neck, shoulders as I reach my fingertips towards my ankles, but again,

  • I am not crunching here. I am keeping it nice and open in the upper body. So it's still

  • keeping that broadness in the chest. Fingertips reaching towards the heels again. If I bend

  • my knees, same, no big deal here. Finding what feels good, listening to my body, keeping

  • that big piece of fruit between my chin and chest. Shoulders drawing away from the ears.

  • One more breath here. Hang with me, and then exhale and we come back. Psssssheeewww. Fingertips

  • reaching up and overhead. Inhale in here. Extend through the crown of the head, long

  • neck, exhale, reach your fingertips. Draw your navel down, reaching towards my heels.

  • Psseeeeeewwwww. Inhale, reach it back, and now we flow. Exhale, reaching up, psheeeeeewwwww.

  • Inhale, fingertips reaching up behind you. Exhale, peeling it up, nice and long in the

  • spine. Inhale, reaching back, exhale, navel draws up. Scoop your tailbone up towards your

  • heels, and back and two more, inhale, exhale, pseeeeeewwww, [inhale], pseewewwwwww. Now,

  • for a little more fire in the belly. I can take five breaths to pulse here. So I am keeping

  • my toes pointing or my heels flexing, and I will pulse.

  • [sounds] Kind of snorted on one of those. Okay, I am reaching towards the outer edges

  • of my feet. Inhale, reach the fingertips back, exhale, floating the palms down. Route your

  • palms to the earth and just for funzies checking in with my core I press into my palms and

  • slowly lower down. I am with control, with ease. Even if I only get this far on the collapse

  • involved, that's fine. Checking in with that belly, that fire. Psheeeewww. Slowly lowering

  • down, using the palms, navel drawing towards the spine, and then when the heels release,

  • I take a second here to relax and rock the head a little side to side, ear to ear. When

  • I am satisfied, I will pancake the palms back down on the earth and inhale, last time, drawing

  • those knees at the same time back into the center. This time crossing the right ankle

  • over the left, grabbing onto the outer edges of the feet, I can take a second here to just

  • find that full body smile, bending the elbows left to right. Rock a little side to side,

  • and then I am going to rock and roll it up, north to south. So inhale, exhale, start rocking.

  • You can do this a couple of times here, massaging the spine. It might look and feel a little

  • ridiculous at first, but it's awesome. Kind of working out the kinks, and then eventually

  • I will come to rise back up. I will put my hair back up because my hair is all asymmetrical.

  • I did a movie last year and they cut asymmetrical and I haven't got a haircut yet because I

  • am just going with the flow. It's 2013 baby! Okay, so I have created this fire in my belly.

  • I am feeling it right now. I am going to continue on my journey by pressing the palms in front

  • of me, spreading the palms wide, and then slowly transitioning to all fours. So just

  • situate yourself in the center of your mat. Come to that tabletop position, spreading

  • the palms wide. I inhale in, exhale, press up and out of my foundation. Drawing the shoulders

  • away from the ears here. Inhale, look forward, drop your belly and exhale. I am slowly going

  • to transition into downward dog by curling the toes under, walking my fingertips forward,

  • and then slowly lifting the hip points up towards the sky, nice and slow on this first

  • one as I peddle the feet out. Pressing into my palms, tops of the shoulder,

  • rotating away from the ears, just working out here for a couple of breaths, nice, long,

  • smooth, deep breaths as I massage my feet, and wake up my dog, bending the knees generously,

  • and then now I would like you to imagine there is a hurdle in the center of your mat. Remember

  • track and field day, those were fun! I used to eat sour pickles. Anyway, big hurdle in

  • front of the mat, nice, friendly hurdle, right? That's a metaphor if I ever said one. Inhale

  • in. As you exhale you're going to go up and over that hurdle. So rather than just transition

  • and collapsing into the bones to plank. Ah, ha, ha, ha. I am going to go up and over.

  • I am going to empower myself. I am going to light up the body. So inhale in. As I exhale

  • I am going to up on my tippy-tip toes, drawing my navel up towards my spine and slowly shifting