Whats up, and welcome to Yoga with Adriene. I am Adriene. Today we’ll study a quick sequence for weight loss, so we will use the complete body, stimulate the stomach, get that digestive tract completely happy and healthful for the brand new year, and we will begin at present on our mats, duh, on our backs. So let’s come to flat back position, hmmmm, and this pony tail is not figuring out for me. There we go. All correct. I am going to tuck my chin into my chest, lengthen via the again of the neck.I’m going to press into my head like I did in Chavasan video. I am going to press into my elbows. I’m going to draw my shoulder blades in collectively and down, simply creating a little bit space, large collar bone here, open chest, mmmmmmmm, and that i relax backtrack, and i am going to prolong my legs out long and inhale, attain my fingertips up and over my head, full body stretch right here from fingertips to toes i can factor and flex the toes, and that is healthy right here. This is effortless-breezy gorgeous cover woman, and i relatively just need to take a second proper now to assert that the extra organic motion we are able to find and create, the more right we’re doing our yoga. So despite the fact that i am here to guide you, feel free to maneuver within the sequences, specifically as we proceed on through the 12 months. Find that natural action to your body. K, so i am going to inhale in, stretch one final time.Just full physique stretch simply waking up from fingertips to toes, and then on exhale, i am going to flex my ft, toes up towards the sky, and slowly psheeeeeewwwww, flow my fingertips down via my part. I’ll plant my palms right here, and then just checking in with this core, this belly which we’ll bring a variety of awareness to right here, at the high of the yr, simply variety of stimulating, massaging those interior organs. Once more, getting that digestive tract comfortable and healthful. Urgent into the hands. As a substitute of going right leg, left leg, or one leg than the other, i’m going to convey my cognizance to my navel.Udi and abunda, we draw the navel toward the spine, tuck the pelvis, after which just determine in, even supposing it can be no longer viable on this moment, i’m going to slowly attempt to raise both knees up while. So you probably like haha! No means. And that is pleasant, after which if it didn’t occur on the primary time and you wish to have to check out it again routinely i might find irresistible to do it a few times simply to, "Oh, yeah," check in with my core. From right here i will scoop the tail bone up, letting my shrink again come to be flush with the mat. Consider free to rock a little aspect to aspect, hug your knees into your chest if you need a moment right here, pheewww. And then from right here i’m going to inhale.Slowly elevate my knees in order that they are above my hip points. Now my cut back back is going to want to come up from the mat, mmmm, mmm, i am going to scoot my tailbone up and help my back by using drawing my navel in, additionally checking in with that core again, connecting to the belly wall. Proper away right here i’m already feeling this fire in my stomach. So if i’m feeling like it’s tricky to keep the shrink back flush with the mat, deliver your knees slightly bit in front of the hip point. So instead than stacking them evenly, peculiarly for beginner it can be nice to get that cut back backtrack to the bottom. I will factor my toes right here. I will flex my teat, toes, my teat , i will flex my toes. I can unfold my toes, yogi toes, it doesn’t matter. I simply want a little bit of brightness, a little bit of cognizance to the ft so i’m not just putting into my bones, however i am first-class an stacked; shiny in the toes.Inhale, reach the fingertips up in the direction of the sky and behind once more, pheeewww, on an exhale I settle in, opening the shoulders. Then i am going to interlace here, deliver them at the back of my head, retaining my thumbs expanded right here, perhaps giving my neck somewhat massage, and then opening the shoulders. Now this entire time i’m not just placing out. I’m drawing my navel down. I am scooping my tailbone up. So the opposite of that might seem like this, however i am scooping my tailbone up, drawing my navel closer to my spine.Shins parallel with the ceiling, knees in entrance of the hip points if you want just a little extra minimize again 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 raise the top, the neck the shoulders, the elbows. It does not have got to be a Cirque du Soleil move. It will possibly just be a best, little hover right here. In fact, imagine you’re conserving a big piece of fruit, perhaps a large, juicy mango or cantaloupe, or whatever the heck you want in between your chin and chest. So alternatively than coming right into a crunch as we’re used to, i am growing area.I’m relatively drawing my navel down as I maintain my elbows quality and extensive. The tendency right here is to crunch. I’m going to preserve it excellent and long imagining my giant piece of fruit here. My stomach is working out correct now, after which tendency number two is that the elbows sort of want to come in to guard yourself from the hell, and rather we need to open ourselves as much as the sunshine. That used to be tacky, sorry, but it surely’s actual. So, maintaining it nice and open and soft within the face on that same grace observe. It’s like rather of clinching here i’m letting my stomach do the work. I’m growing that internal fire. I am breathing great, lengthy, soft deep breaths, keeping these elbows broad. Psheeeeeeeew. Pfeeeeeeeeew. Making use of my thumbs to tug the again of the neck, first-rate and lengthy. After a few excellent, lengthy deep breaths right here. I’ll inhale in and exhale slowly reduce down, taking a rest right here, bringing the soles of the ft to the outer edges of the mat, and then letting the two knees fall into center.I take a couple of breaths right here, simply relaxing, and breathing into the belly. Again, don’t forget while you inhale, we fill the body with air, so that breath travels down. When you exhale it comes back up and out by way of the nostril or mouth. So i am taking my arms here to cactus hands, just opening taking a breather, and then i will come back. Inhale, bringing the knees above the hip aspects or rather in entrance. Shins parallel, right away, scooping my tailbone up, drawing my navel down. Interlacing the fingertips, bringing them behind the head, thumbs improved as as soon as again I in finding that pleasant, big open area between my chin and my chest, my chin and my coronary heart. Elbows are going to want are available in right here, but rather i am going to open the mouth extensive. Pffeeeew. Now you’ll find me point and flexing and relocating my ft. That’s considering that alternatively than coming into our superb, asana form which i am not inspiring us to do, i need us to. I do want us to be in proper alignment, but i need us to empower every other, mainly in yoga, but in life, to find what feels just right and to work organically into the posture.Then we come into some thing that superb pose is. So preserving it alive. Pfeewww. Taking note of my physique. My stomach is working relatively difficult here. Once more, i am going to take a couple of pleasant, long deep breaths. Let’s take five right here as I extend through the crown of the top and exhale scooping the tail bone up. Pshhheeeeew. Elbows great and broad. Epidermis in the face gentle. So even though i’m working rather hard in the belly right here. Keep breathing. I am discovering a grace, a way of ease in the higher physique, assisting my shrink again by using drawing the navel in. Now, i can take a leisure here, or to move one step additional, i am going to inhale in as I exhale. I’m going to shoot my fingertips out in the direction of the outer edges of my mat. I’m going to turn my palms face up so the shoulders can fairly drop within the socket coming faraway from the ears.I will be able to come into moodra here if i admire, something you love. Open arms, and we take a few breaths here, again, building that fireplace in the stomach, massaging those inner organs, staying nice and loose and easy-breezy in the next. Psheewwwww. Again, knees are above the hip points or fairly in front. I’m open in the throat chaka, so i am not crunching here, however satisfactory and open. Let’s take one more deep breath right here. This is style of like a cockroach pose. I am going to regret this. I am going to appear at this video and be like, "What are you doing?" but i’m enticing my core.Right here we go. One last breath. Psheeeew. On an exhale i am going to come to recline butterfly. Soles of the feet collectively, and just letting all of it hold for one breath, mmmmmmmmmmmm, and i extend my toes out, attain my fingertips up and overhead, once more, excellent full physique stretch. Pfffffffff, and exhale floating the fingers down, psshewwwwww. Once again, i’m going to see if i can hug my knees into my chest with the aid of bringing them each in whilst.Here we go, let’s have a look at if i can do it. Yeah, child, and then rocking somewhat aspect to side, massaging the minimize back. Inhale, draw the toes up towards the sky. Now, if the legs straightened, nice, if now not, keep them bent, who cares? Bend your knees as generously as you ought to letting the blood float in the opposite direction. I am scooping my tailbone up, navel down closer to the earth. If i will straighten my legs, i am going to flex my feet so my toes are pointing now toward my face, pressing into the heels, urgent into the tops of the thighs, and then inhale, accomplishing the fingertips up and overhead. Exhale, i am going to slowly elevate, similar to I did earlier than, head, neck, shoulders as I reach my fingertips toward my ankles, but once more, i am not crunching here. I am preserving it nice and open within the higher physique. So it can be still keeping that broadness in the chest. Fingertips attaining in the direction of the heels again. If I bend my knees, same, no colossal deal here. Finding what feels excellent, taking note of my physique, preserving that tremendous piece of fruit between my chin and chest.Shoulders drawing away from the ears. One more breath right here. Dangle with me, and then exhale and we come again. Psssssheeewww. Fingertips reaching up and overhead. Inhale in right here. Extend by means of the crown of the head, lengthy neck, exhale, reach your fingertips. Draw your navel down, accomplishing closer to my heels. Psseeeeeewwwww. Inhale, reach it back, and now we glide. Exhale, accomplishing up, psheeeeeewwwww. Inhale, fingertips attaining up at the back of you. Exhale, peeling it up, satisfactory and lengthy within the spine. Inhale, accomplishing again, exhale, navel attracts up. Scoop your tailbone up closer to your heels, and back and two extra, inhale, exhale, pseeeeeewwww, , pseewewwwwww. Now, for slightly extra hearth in the belly. I can take 5 breaths to pulse right here. So i’m preserving my toes pointing or my heels flexing, and i’ll pulse. Variety of snorted on one of those. Ok, i am reaching toward the outer edges of my toes.Inhale, reach the fingertips back, exhale, floating the hands down. Route your palms to the earth and just for funzies checking in with my core I press into my hands and slowly scale back down. I am with manipulate, without difficulty. Even if I best get this a long way on the give way concerned, that is great. Checking in with that belly, that fireplace. Psheeeewww. Slowly reducing down, utilising the hands, navel drawing closer to the backbone, after which when the heels unencumber, I take a second right here to relax and rock the top just a little facet to facet, ear to ear. When i’m satisfied, i’ll pancake the hands backpedal on the planet and inhale, last time, drawing those knees at the same time back into the center. This time crossing the correct ankle over the left, grabbing onto the outer edges of the ft, i will be able to take a 2nd right here to only find that full physique smile, bending the elbows left to correct.Rock slightly facet to aspect, after which 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 right here, massaging the spine. It might appear and suppose slightly ridiculous at first, however it’s fantastic. Sort of figuring out the kinks, after which finally i will come to upward push again up. I will put my hair again up considering my hair is all asymmetrical. I did a film final year and so they cut asymmetrical and i have never bought a haircut yet given that i’m just going with the glide. It can be 2013 baby! Ok, so i’ve created this fire in my belly. I’m feeling it correct now.I am going to continue on my experience by using pressing the fingers in front of me, spreading the fingers wide, after which slowly transitioning to all fours. So just situate your self in the middle of your mat. Come to that tabletop function, spreading the palms huge. I inhale in, exhale, press up and out of my groundwork. Drawing the shoulders away from the ears right here. Inhale, look ahead, drop your belly and exhale. I am slowly going to transition into downward dog by way of curling the toes below, jogging my fingertips forward, after which slowly lifting the hip facets up toward the sky, fine and sluggish on this primary one as I peddle the feet out. Pressing into my fingers, tops of the shoulder, rotating faraway from the ears, just figuring out here for a couple of breaths, fine, lengthy, soft, deep breaths as I massage my toes, and get up my canine, bending the knees generously, and then now I would like you to imagine there’s a hurdle within the core of your mat.Bear in mind monitor and field day, these were enjoyable! I used to eat sour pickles. Anyway, massive hurdle in front of the mat, exceptional, pleasant hurdle, right? That is a metaphor if I ever said one. Inhale in. As you exhale you are going to head up and over that hurdle. So as a substitute than simply transition and collapsing into the bones to plank. Ah, ha, ha, ha. I’m going to go up and over. I am going to empower myself. I’m going to light up the physique. So inhale in. As I exhale i am going to up on my tippy-tip toes, drawing my navel up toward my spine and slowly moving my weight ahead into plank.As I slowly decrease my hip elements, I extend through the heels. I squeeze the buttocks together, shoulder blades in and collectively as I extend by way of the crown of the pinnacle, possibly taking the gaze reasonably forward, and then I take a deep breath in here and exhale. Rock on the toes, draw the navel up, return up and over that hurdle, psssseeeew. Losing the heels here. It’s not relevant if the heels contact the earth or no longer. Simply working it out, being in the moment. Inhale in as I exhale once more, up and over the hurdle.Consider up, and over and instead of settling in right here to the bones, i’m preserving that upward movement. I am drawing up by means of my navel, squeezing my shoulder blades together. I begin to press into my heels. Probably take the gaze somewhat forward. Inhale in. Exhale back up and over. Ship it back. Downward dog. Psseeeewww. Peddle the toes. Take a deep breath in and exhale up and over, drawing the navel in the direction of the backbone, and once more rather of settling in right here, I come into my plank with an integrity, with a satisfactory, strength within the core, relatively stimulating those interior organs, that abdominal wall, satisfactory and robust, pressing up and out, right here i’m going, up and over the hurdle.Haaaaaa, and one other time. Deep breath in, and exhale, pseeeewwwwwwwwwwwwwwwwww. Pseewwwwwwwwwww. Peddle the toes. Drop the left heel. Slide the only real of the proper foot up. So alternatively than just climbing the leg up, i am going to slide. Draw a line with my proper foot up, keeping the hips degree here so no longer allowing them to stack proper now, however keeping it exceptional and stage, drawing my navel in. I’ll inhale in, exhale slowly, bend that knee, shift your weight forward. Nostril to knee. Inhale, prolong, drop the left heel. Lift the proper leg up and exhale transferring ahead, nose to knee. Psewwwwww. Rounding the navel drawing in. Only three of these lifting up, final one, and exhale psweeeeeewwwwwwwww. And this time stepping that correct leg up into our runner’s lunge. Check it out. Figuring out the kinks. Opening up via the left hip crease. Peeling that correct hip crease back. Making definite i’m not on a tight rope right here, but rather on two parallel strains, and then looping the shoulders ahead up and back.I find somewhat bit of a lift. So although i’m not discovering a giant carry right here, just taking probably the most weight out of my fingertips to determine in with that core. One breath right here as we simply check in. Pssewwwww, after which planting the palms. I’ll step it back downward going through dog. Psweew. Understand shedding the right heel, sliding the only, the left leg up. I slide it on a breath in, and on an exhale slowly moving ahead. Psweeeeewwwwwwwwwwwww. Quality and gradual, nose to knee. Most effective do three of these here, so take your time.Inhale, extend, shedding the right heel, extending the left leg, pressing up and out of the palm and moving ahead on an exhale, nostril to knee, navel drawing up, pseeewwwwwwwwww. Final one, inhale, extending via the left leg, correct heel drops, exhale, shifting ahead, navel attracts in, nose to knee, full body experience here. Great and slow. Inhale, extending the leg out, after which hiking it back up. Sounds a little unique would not it? Mmmmmm. Runner’s lunge. Supply it a little rock.Peel that left hip crease back right here. Open up via the right hip crease. Take a 2d to come off the fingertips just to check in together with your core, looping the shoulders forward, up and again. Inhale in, smile. Exhale, plant your hands. This time step it to plank. So whether i am in full plank or half plank i am looking to create a pleasant, straight line from the crown of the pinnacle to the tip of the tailbone. This diagonal line. I am going to inhale in here, and exhale, bend my elbows simply halfway. Psweeewwwwww.Inhale, prolong. Pfffff. Exhale, bending half of approach. Psweeew. Inhale, prolong, and last time, only three, half way, after which we come up all fours, deliver the two big toes collectively, open the knees as vast as the mat, inhale, scoop your coronary heart, and exhale. Halleleujah! We sent the sit bones again to kiss the heels, and we will both relaxation right here and extend a child’s pose, or we will slowly draw the hands together and take a variation right here bringing the fingers at the back of the pinnacle. Mmmmmmm. Three nice long deep breaths right here. For your inhale, see if which you could fill the slash again with air. On your exhale imagine your sit down bones melting all the way down to kiss your heels.Pssseeewwwwww. Inhale in. Exhale, drawing the shoulder blades in together so there’s tons of space between the ears and shoulders even right here. After three breaths i’m going to inhale in once more to appear up, drawing my fingertips forward, and again, nothing fancy, only a first-rate, natural and organic transition right here as I unfold the arms, cognizance in all ten finger prints. Come back to all fours. And at any time when you are equipped, curling the toes under, drawing that navel in as I slowly carry up, ahhhh. There, more going through dog. Same thing with just a little bit of a twist now. Right here we go, shedding the left heel.I will inhale, slide the sole of the right foot up. Maintain drawing your navel in towards your backbone. On an exhale i am going to shift my weight, but this time i am going to relatively take into account going up and over my hurdle as I draw my nose to my knee, pssseeeeewww. Inhale, prolong it back, shedding the left heel, prolong the correct leg. This time up and over, however i am going to convey my proper knee to my proper elbow, hovering.Pshewwwwwww. Urgent up and over, sending that correct leg back, left heel down. This time i’m going to shift weight, twisting to deliver my right knee to my left elbow hovering, psheewwwwwww. Up and over as I prolong, after which all of the method by means of and into my lunge. Psewwww. Runner’s lunge, right leg ahead. Making ready for high lunge right here. I am going to draw my navel into my spine, press into the entrance foot and prolong my back heel. Inhale, achieving the fingertips ahead, up and back, lifting within the heart to return all of the method up to excessive lunge. Now, there may be a lot of variants right here. We are able to maintain the hands on the waist line for a little more steadiness here.If I believe like my shoulder, they’re cramping in closer to my ears, i can open up, flying V. I am going to inhale in right here. As I exhale, i am going to draw my heel closer to the back wall, fairly opening up through the left hip crease, peeling my correct hip crease back. Now soften by way of the entrance rib cage. Draw your navel in closer to your backbone. Tuck your pelvis in. Inhale, high lunge. As you exhale, float your fingertips down and away opening the shoulders. Now, inhale, i’m going to bring my stomach to my thigh, shifting forward. Inhale, achieving ahead, up and back. Exhale, opening by bringing the fingertips slightly in the back of the hip points. Two more like this, inhale, belly to the thigh, attaining ahead, up and back powerful in that back leg, exhale, floating the fingertips in the back of. Final one, inhale, stomach to thigh.Press up and out of your groundwork to reach it up, after which exhale floating the fingertips behind. The belly come to the thigh to return down, psheewwwww, one. Fingertips to the mat, two. I plant the palms and step it again downward going through to peddle the toes. Work it out. By using now you could notice that your downward dog is opening to think just a little bit distinctive. Probably creating a little bit more space, placing extra weight on the cut down via urgent up and out of the fingers, urgent into that fleshy part between the index finger and thumb. Rock your pelvis toward the sky, same thing on the other facet, shedding the proper heel.Inhale, slide the sole of the left foot up. Inhale in as you exhale, nostril to knee. Suppose up and over the bridge. So i am particularly drawing my navel in towards my spine right here. Nose to knee. Psewwwww. Inhale, extending, dropping the correct heel, and exhale, excuse me left knee to left elbow, pseewwwwwwwwww. Hover, inhale lengthen and exhale crossing over. Left knee to correct elbow, psewwwww. Up an over, extend after which slowly going up and over the hurdle and shifting into my runner’s lunge on the opposite side. Take a 2nd to check in. Remember constructing from the ground up. So it’s distinct for every person. Hug the interior thighs together. Peel that left hip crease again, and when you are ready, inhale, achieving the fingertips ahead up and again as I come into my high lunge, coming onto the tippy tiptoes right here for a 2nd, and then settling in by way of drawing that back heel toward the again wall, peeling that left hip crease in, tucking the pelvis, drawing the navel in closer to the spine. Remember, we can consistently preserve the palms on the waist line right here, and just breathe, hugging those thighs collectively.To move into our waft we will inhale. Reach the fingertips ahead up and back, exhale, float them in the back of, psewwwww ,and here we go, stomach to the highest of the thigh, extending by means of the crown of the pinnacle as I inhale, extending that back leg closer to the back wall, inhale, reach ahead, up, and back, lifting the guts, drawing the navel into in the direction of the spine, exhale, float the fingertips behind, psewwwww. Inhale, squeezing those internal thighs collectively, stomach to the top of the thigh as I reach ahead, breathe in, up, and again, and exhale floating at the back of, inhale final time, achieving forward, up, and back and exhale exceptional and gentle within the face as I go with the flow the fingertips behind, and then bringing my stomach to the thigh part one. Fingertips to the mat, phase two. I am going to rock my again as much as meet the front and come into a ahead full utinasen. Ft may also be flushed collectively or toes hip width apart. Inhale along with your fingertips on the mat, seem in entrance of you, exceptional, lengthy backbone, and then exhale bowing ahead, utinasen.If the legs do not straighten, who cares? Bend them generously. Which you could bend them from side to side, style of pausing here for a couple of breaths. Psewwwwww. For a deeper stretch we can take the arms to the ankles, bend the elbows, left to right, inhale, prolong and exhale, bowing ahead. So we’re all levels right here, so just to find what feels excellent.We’re respiration into the backs of the legs, respiration into the back and nonetheless drawing that navel up in the direction of the spine, really drawing the navel in. Inhale in on an exhale will release, psewwwww, after which slowly bending the knees. I’ll slowly roll up the entire time, drawing my navel in in the direction of my backbone, tucking the pelvis in, finding my footing, drawing energy up via the arches of the toes as I come into Tadasana, mountain submit, looping the shoulders forward up and again, after which ultimately bringing my arms collectively at the heart, tucking the pelvis in, watching breath right here.Now, i’m going to come back to the middle of my mat just to demonstrate this, however that you may keep at the head of your mat. We’re going to inhale in, elevate the sternum to the thumbs, tuck your pelvis in. Lengthen to the crown of the pinnacle as you exhale, bend your knees, and slowly, psewwwwww. We’ll reach the fingertips up in the direction of the sky, fingertips left to put in writing as I inhale. I will be able to take the gaze up, arms come together, after which exhale, stomach to the thigh as I swan dive forward, belly to the thigh, psweeeewwww. Straighten the legs for one breath, inhale in, and then exhale this time, bend them generously as you scoop your tailbone in, fingertips attain forward up and back upkitasen, just for 5 breaths, one time most effective, one time only upkitasen.So from upkitasen, i’ve drawn my palms into my coronary heart right here. I am going to soften the bell to the thigh, and then i am going to maneuver into a twist. I’m in reality going to come back profile now to show you this. Nonetheless understanding all these angles, so here we go. Sending my sit bones again, fingers together. I’m going to inhale, seem ahead. As I exhale i’m going to deliver the outer edge of my proper arm to the outer edge of my left thigh. So pancaking the hands collectively right here in Namaste. Outer fringe of the right arm comes to the outer fringe of the left arm. Now, i’m not going to break down here. This is going to be the tendency, no concerns, that’s traditional. So i am going to grow by way of my backbone, pressing into the hands, generally taking a right fist here, see, and bringing it into the left palm is excellent seeing that that you can press the left palm up and out of the fist to find that length, see, mmmm. It is form of cool too.It makes me believe like so much cooler than i am like a ninja or whatever like. Mmmmm. Shut up Adriene, okay, right here we go. Extending through the crown of the top, palms pancaking together, or making use of this fist of palm maneuver to prolong via the crown of the top. 5, exceptional, lengthy deep breaths here. Do not let your belly go here. Draw your navel in in the direction of your spine. Twist rather opening the guts toward the left facet of the room. Lengthen by means of the crown of the top.Now you can find here my proper knee is attempting to come back forward. I am going to look if i will preserve my hips in line and knees collectively here, so i’ve a variety of matters on my checklist right here, and as I breathe deep, in the event you go slightly bit deeper, i will unlock the right fingertips to the ground and inhale, open up by means of the left wing. Psewwww. An extra deep breath in right here at any place you’re, exhale slowly, melt it again to core. Straighten your legs, inhale, look ahead, flat again position, and exhale, bending the knees generously, palms to the center, and i’m going to repeat the identical factor on the opposite aspect. So inhale, extending forward, exhale, bringing the outer edge of the left arm now to the outer fringe of the proper leg. I am going to work rather tough to hold my knees together right here as I pancake the hands, and in finding my twist. So, i do know you will see my again right here, but i’m going to maintain speaking.So twists are strong for the belly. They’re detoxifying. They massage these inside organs so they aid us system our meals better. Extending via the crown of the head i’m going to breathe in, exhale, bowing forward. Take a few breaths here to simply let it go. Pseewwwwwww. So yeah, twists are potent for our stomach. Psewwwww. They tone the stomach. They detox. Psewwwwww. And then slowly i’m going to stroll my hands ahead from here. I can bend my knees if I need to, after which nice and handy i’m going to step one leg back, downward dog, and the opposite downward dog, pseewwwwwww. Taking a minute to relaxation here. Peddling the feet, and we go by way of one other hurdle sequence. Inhale in, exhale, feel up and over as you shift into your plank. Maintain the navel drawing up in the direction of the spine, watching rather forward, and exhale sending it up on the tippy tip toes, drawing the navel up and back, pseeewwwwww.Two extra like that my neighbors, inhale in. As you exhale, go up and over, shoulders drawing away from the ears here. Psewwwwww. Inhale in, exhale, pressing up and over to come again. Every time you are in a position inhale, exhale, up and over, final time. Psewwwwww. And this time i am going to apply lowering down, so although you are now not aware of chataronga, hug your elbows into the part physique, that you can at all times scale down your knees right here, and i am slowly simply determine in by using slowly lowering down despite the fact that I best shrink half of an inch and fall down and fall and smile and snicker and fart, then that is high-quality, however i am going to provide it a try building these muscle tissues and firming the belly.So inhale in, shift your weight forward, and each time you’re in a position hugging those elbows in, i am going to slowly slash down my variant simply checking in, after which at any time when I fall into the belly, I do a brand new chortle, and i take a moment right here to rest. Psewwwwwwww. All proper, final thing earlier than we flip our burgers, earlier than we flip our pancakes and are available flat on the back again, i am going to draw my fingertips now towards my toes, brow kissing the mat. Pressing the pelvis into the earth i’m going to inhale in, slowly raise my head and neck up, drawing the shoulders far from the ear, shoulder blades in collectively. Psewwwwww. A bit of locust sequence. It is a pleasant, full physique strengthener. Pleasant for metabolism.Nice for your nervous system. Simply quite often really distinct, full body posture. So inhale in as I exhale, i am going to slowly raise my limbs. Psewwwwwww. Like Mission not possible so I inhale in and exhale, pseewwwww, I go with the flow up. I am drawing my shoulders faraway from ear, shoulders in and collectively. I will be able to spread the toes. I will factor the toes. I wish to have slightly awareness in my arms and feet right here.I inhale, cautious to not crunch the back of the neck, pseeewwwwww, and exhale, inhale, so i am literally letting the breath transfer this posture. Psweeeeww. I can appear forward, or to aid the minimize again, i will appear down, psewwwwwwww, a pair more breaths right here. After which exhale and release, psewwwwww, and then I repeat that this time inhaling, attaining the fingertips ahead, , and exhaling psewwwwww, lifting up, Mission unimaginable, letting things hover. Now, i can get a bit creative right here. I will be able to begin to swim. Psewwwww. This can be a little tacky, but full physique strengthener. I will be able to hold my gaze down, my eyes closed, or i will look ahead, pseewwww.I will be able to also just preserve here and let my breath be what strikes my posture. A few more breaths here. When you consider satisfied, gently with grace, with control, unlock, bringing the fingers underneath the shoulders, and urgent up and back for a couple of breaths in youngster’s pose, counterpose rounding the backbone as I ship the sit down bones back, and then swimming the fingertips ahead around the again to return right here in balasama. Simply a few breaths here, psewwwwww. After which slowly i’ll trace a line with my fingertips up, transition to all fours, move the left ankle over the right this time as I go by means of being conscious of the ankles of path and the knees, utilizing my fingertips and fingers to support this transition as I come back by means of ta, to dandasan, and then transferring my weight to my back, aahhhhhhh.Once you find your method right here, wager what? We’ve one more thing to do. Ahhhhhhh. We come flat on the back. Once again, we inhale, draw that navel down, scoop the tail bone up, and elevate the shins, psewwww up toward the sky. So just as we started our sequence at present i’m going to inhale. Attain my fingertips up over the top. Interlace the fingertips. Deliver them behind. I am creating a little bit hammock for my head here. Thumbs extending so that i have a little additional support on the neck. Recall that large piece of fruit here. So i’m not crunching right here, but i am excellent and open. Elbows vast. Here we go, inhale in. As you exhale, lift your head and neck and shoulder if they are not already lifted. And on an exhale, i am going to straighten my right leg. Psewwww, somewhat little bit of a diagonal here. So if you’re looking, if you’re in a room, if you are now not outside and you’re in a room, then you’ll find the crease of the place the wall and the ceiling meet.I’m type of sending my proper toes in the direction of that crease. Lots of space, lengthy within the backbone, inhale in. As I exhale, i am going to arrive both fingertips up and over closer to the left facet of the room, and that is the place i’m like conserving Symba over the cliff right here, so i’m not collapsing in, however i am maintaining Symba out like the circle of life. So fine, long traces is what i am getting at here. Respiration, navel’s drawing down, table and scooping up. Inhale in, exhale, switch. Point your left toes, bend your correct knee in, take Symba over to the other aspect. Pseewwwww. A few breaths right here in the circle of lifestyles. Then the strikes a circle, i’m going to remorse this, inhale in, exhale, shifting up and over, taking Symba. I totally simply suggestion of Symba right now. It is no longer whatever I customarily say in practice, however accomplishing and then backward and forward to your own time, psewwww. So that is the identical of like this bicycle factor, but we’re not crunching, we’re retaining it first-rate and open.So plenty of house in the throat, psewwwwwww. From side to side, diagonal line, bent knee, pseewwwww. Psewwwwww, psewwwwwww. Usually at school we take the arms collectively here Namaste two. And when my breath begins to get compromised is when i can stop this, after which come again to it, or if i am establishing to get this crunch then rather of the distance, then that is also a good time to take a rest. While you consider satisfied, we will come back to middle. We are able to pulse here similar to we did on the beginning of sophistication. After which hugging the knees into the chest. I’ll conclude with the hedgehog posture, rounding the spine, visualize tons of house between each vertebrae, nostril to knee keeping the shoulders and elbows relaxed, so i’m tagging somewhat weight in my elbows here. Hmmmmmmmmm. Then finally, extending the fingertips to arrive closer to the outer edges of the ft. I am completely scooping my tailbone up, drawing my navel down, rather compressing my stomach, rinsing out, massaging these interior organs, psewwwwww, one more breath, after which exhale simply as we did earlier than, recline, butterfly.Soles of the ft together. I soften in the belly. I calm down by means of the bowl of the pelvis here. Relax the shoulder blades. In finding that open chest. I take a deep breath in, then exhale out through the mouth. Ahhhhhhhhhh. Two extra like that, like a lion’s breath inhale. And exhale, totally, psssshhhheeewwww. Last one, full breath, inhale, deeply , and exhale, let it go, ahhhhhhhhhh. Draw the legs down one after the other, after which take a second right here to rock on the heels psheewwwww, and leisure.Hmmmmmmmm. Okay, in order that was our first sequence for Yoga for weight loss. Only a normal sequence. Do what you can. Build up. Let or not it’s a approach instead than, "Oh, I cannot try this, on no account watching that, and i’m going to take a look at it." provide it a try, recall the beginning phases are at all times essentially the most complicated, and i’m right here for you. We have many more sequences that fall underneath Yoga for weight reduction amongst many other things for 2013.So subscribe to the channel. Be sure to "like" Yoga with Adriene on facebook so you don’t fail to spot something. Let me be aware of in case you have any questions. Please depart comments below, and just right luck. Namaste. .