Yoga For Weight Loss | Fat Burning Workout | Yoga With Adriene - Leggings Are Pants
Weight Loss Yoga 

Yoga For Weight Loss | Fat Burning Workout | Yoga With Adriene

Yoga For Weight Loss

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.

Yoga For Weight Loss

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.

Yoga For Weight Loss

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.

Yoga For Weight Loss

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

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

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 my weight forward into
plank. As I slowly lower my hip points, I extend
through the heels. I squeeze the buttocks together, shoulder
blades in and together as I extend through the crown of the head, maybe taking the gaze
slightly forward, and then I take a deep breath in here and exhale.

Rock on the toes, draw the navel up, go back
up and over that hurdle, psssseeeew. Dropping the heels here. It doesn’t matter if the heels touch the earth
or not. Just working it out, being in the moment. Inhale in as I exhale again, up and over the
hurdle. Think up, and over and instead of settling
in here to the bones, I am keeping that upward motion. I am drawing up through my navel, squeezing
my shoulder blades together. I begin to press into my heels. Maybe take the gaze slightly forward. Inhale in. Exhale back up and over. Send it back. Downward dog. Psseeeewww. Peddle the feet. Take a deep breath in and exhale up and over,
drawing the navel towards the spine, and again instead of settling in here, I come into my
plank with an integrity, with a nice, strength in the core, really stimulating those internal
organs, that abdominal wall, nice and strong, pressing up and out, here I go, up and over
the hurdle.

Haaaaaa, and one more time. Deep breath in, and exhale, pseeeewwwwwwwwwwwwwwwwww. [inhale] Pseewwwwwwwwwww. Peddle the feet. Drop the left heel. Slide the sole of the right foot up. So rather than just hiking the leg up, I am
going to slide. Draw a line with my right foot up, keeping
the hips level here so not letting them stack right now, but keeping it nice and level,
drawing my navel in. I will inhale in, exhale slowly, bend that
knee, shift your weight forward. Nose to knee. Inhale, extend, drop the left heel. Lift the right leg up and exhale shifting
forward, nose to knee.

Psewwwwww. Rounding the navel drawing in. Only three of these lifting up, last one,
and exhale psweeeeeewwwwwwwww. And this time stepping that right leg up into
our runner’s lunge. Check it out. Working out the kinks. Opening up through the left hip crease. Peeling that right hip crease back. Making sure I am not on a tight rope here,
but rather on two parallel lines, and then looping the shoulders forward up and back. I find a little bit of a lift. So even if I am not finding a big lift here,
just taking some of the weight out of my fingertips to check in with that core. One breath here as we just check in. Pssewwwww, and then planting the palms. I will step it back downward facing dog.

Psweew. Know dropping the right heel, sliding the
sole, the left leg up. I slide it on a breath in, and on an exhale
slowly shifting forward. Psweeeeewwwwwwwwwwwww. Nice and slow, nose to knee. Only do three of these here, so take your
time. Inhale, extend, dropping the right heel, extending
the left leg, pressing up and out of the palm and shifting forward on an exhale, nose to
knee, navel drawing up, pseeewwwwwwwwww. Last one, inhale, extending through the left
leg, right heel drops, exhale, shifting forward, navel draws in, nose to knee, full body experience
here. Nice and slow. Inhale, extending the leg out, and then hiking
it back up. Sounds a little different doesn’t it? Mmmmmm. Runner’s lunge.

Give it a little rock. Peel that left hip crease back here. Open up through the right hip crease. Take a second to come off the fingertips just
to check in with your core, looping the shoulders forward, up and back. Inhale in, smile. Exhale, plant your palms. This time step it to plank. So whether I am in full plank or half plank
I am wanting to create a nice, straight line from the crown of the head to the tip of the

This diagonal line. I am going to inhale in here, and exhale,
bend my elbows just halfway. Psweeewwwwww. Inhale, extend. Pfffff. Exhale, bending half way. Psweeew. Inhale, extend, and last time, only three,
half way, and then we come up all fours, bring the two big toes together, open the knees
as wide as the mat, inhale, scoop your heart, and exhale. Halleleujah! We sent the sit bones back to kiss the heels,
and we can either rest here and extend a child’s pose, or we can slowly draw the palms together
and take a variation here bringing the palms behind the head.

Mmmmmmm. Three nice long deep breaths here. [inhale][exhale]
On your inhale, see if you can fill the lower back with air. On your exhale imagine your sit bones melting
down to kiss your heels. Pssseeewwwwww. Inhale in. Exhale, drawing the shoulder blades in together
so there’s lots of space between the ears and shoulders even here. After three breaths I’ll inhale in again to
look up, drawing my fingertips forward, and again, nothing fancy, just a nice, organic
transition here as I spread the palms, awareness in all ten finger prints. Come back to all fours. And whenever you’re ready, curling the toes
under, drawing that navel in as I slowly lift up, ahhhh.

There, more facing dog. Same thing with a little bit of a twist now. Here we go, dropping the left heel. I will inhale, slide the sole of the right
foot up. Keep drawing your navel in towards your spine. On an exhale I am going to shift my weight,
but this time I am going to really consider going up and over my hurdle as I draw my nose
to my knee, pssseeeeewww. Inhale, extend it back, dropping the left
heel, extend the right leg. This time up and over, but I am going to bring
my right knee to my right elbow, hovering. Pshewwwwwww. Pressing up and over, sending that right leg
back, left heel down. This time I am going to shift weight, twisting
to bring my right knee to my left elbow hovering, psheewwwwwww.

Yoga For Weight Loss

Up and over as I extend, and then all the
way through and into my lunge. Psewwww. Runner’s lunge, right leg forward. Preparing for high lunge here. I am going to draw my navel into my spine,
press into the front foot and extend my back heel. Inhale, reaching the fingertips forward, up
and back, lifting in the heart to come all the way up to high lunge. Now, there’s plenty of variations here. We can keep the hands on the waist line for
a little more stability here. If I feel like my shoulder, they are cramping
in towards my ears, I can open up, flying V. I am going to inhale in here. As I exhale, I am going to draw my heel towards
the back wall, really opening up through the left hip crease, peeling my right hip crease
back. Now soften through the front rib cage.

Draw your navel in towards your spine. Tuck your pelvis in. Inhale, high lunge. As you exhale, flow your fingertips down and
away opening the shoulders. Now, inhale, I am going to bring my belly
to my thigh, shifting forward. Inhale, reaching forward, up and back. Exhale, opening by bringing the fingertips
slightly behind the hip points. Two more like this, inhale, belly to the thigh,
reaching forward, up and back strong in that back leg, exhale, floating the fingertips

Last one, inhale, belly to thigh. Press up and out of your foundation to reach
it up, and then exhale floating the fingertips behind. The belly come to the thigh to come down,
psheewwwww, one. Fingertips to the mat, two. I plant the palms and step it back downward
facing to peddle the feet. Work it out. By now you might notice that your downward
dog is starting to feel a little bit different. Maybe creating a little more space, putting
more weight on the lower by pressing up and out of the palms, pressing into that fleshy
part between the index finger and thumb. Rock your pelvis towards the sky, same thing
on the other side, dropping the right heel. Inhale, slide the sole of the left foot up. Inhale in as you exhale, nose to knee. Think up and over the bridge. So I am really drawing my navel in towards
my spine here.

Nose to knee. Psewwwww. Inhale, extending, dropping the right heel,
and exhale, excuse me left knee to left elbow, pseewwwwwwwwww. Hover, inhale extend and exhale crossing over. Left knee to right elbow, psewwwww. Up an over, extend and then slowly going up
and over the hurdle and shifting into my runner’s lunge on the other side. Take a second to check in. Remember building from the ground up. So it’s different for everyone. Hug the inner thighs together. Peel that left hip crease back, and when you’re
ready, inhale, reaching the fingertips forward up and back as I come into my high lunge,
coming onto the tippy tiptoes here for a second, and then settling in by drawing that back
heel towards the back wall, peeling that left hip crease in, tucking the pelvis, drawing
the navel in towards the spine. Remember, we can always keep the hands on
the waist line here, and just breathe, hugging those thighs together.

To move into our flow we’ll inhale. Reach the fingertips forward up and back,
exhale, float them behind, psewwwww ,and here we go, belly to the top of the thigh, extending
through the crown of the head as I inhale, extending that back leg towards the back wall,
inhale, reach forward, up, and back, lifting the heart, drawing the navel into towards
the spine, exhale, float the fingertips behind, psewwwww. Inhale, squeezing those inner thighs together,
belly to the top of the thigh as I reach forward, breathe in, up, and back, and exhale floating
behind, inhale last time, reaching forward, up, and back and exhale nice and soft in the
face as I float the fingertips behind, and then bringing my belly to the thigh part one.

Fingertips to the mat, part two. I am going to rock my back up to meet the
front and come into a forward full utinasen. Feet can be flushed together or feet hip width
apart. Inhale with your fingertips on the mat, look
in front of you, nice, long spine, and then exhale bowing forward, utinasen. If the legs don’t straighten, who cares? Bend them generously. You can bend them back and forth, kind of
pausing here for a couple of breaths.

Psewwwwww. [inhale][exhale] For a deeper stretch we can
take the hands to the ankles, bend the elbows, left to right, inhale, extend and exhale,
bowing forward. So we’re all levels here, so just find what
feels good. We’re breathing into the backs of the legs,
breathing into the back and still drawing that navel up towards the spine, really drawing
the navel in. Inhale in on an exhale will release, psewwwww,
and then slowly bending the knees. I will slowly roll up the whole time, drawing
my navel in towards my spine, tucking the pelvis in, finding my footing, drawing energy
up through the arches of the feet as I come into Tadasana, mountain post, looping the
shoulders forward up and back, and then eventually bringing my palms together at the heart, tucking
the pelvis in, observing breath here.

Now, I am going to come to the center of my
mat just to demonstrate this, but you can stay at the head of your mat. We’re going to inhale in, lift the sternum
to the thumbs, tuck your pelvis in. Extend to the crown of the head as you exhale,
bend your knees, and slowly, psewwwwww. We’ll reach the fingertips up towards the
sky, fingertips left to write as I inhale. I can take the gaze up, palms come together,
and then exhale, belly 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
reach forward up and back upkitasen, just for five breaths, one time only, one time
only upkitasen.

So from upkitasen, I have drawn my palms into
my heart here. I am going to melt the bell to the thigh,
and then I am going to move into a twist. I am actually going to come profile now to
show you this. Still working out all these angles, so here
we go. Sending my sit bones back, palms together. I am going to inhale, look forward. As I exhale I am going to bring the outer
edge of my right arm to the outer edge of my left thigh.

So pancaking the palms together here in Namaste. Outer edge of the right arm comes to the outer
edge of the left arm. Now, I am not going to collapse here. This is going to be the tendency, no worries,
that’s normal. So I am going to grow through my spine, pressing
into the palms, sometimes taking a right fist here, see, and bringing it into the left palm
is nice because you can press the left palm up and out of the fist to find that length,
see, mmmm. It’s kind of cool too. It makes me feel like much cooler than I am
like a ninja or something like.

Mmmmm. Shut up Adriene, okay, here we go. Extending through the crown of the head, palms
pancaking together, or using this fist of palm maneuver to extend through the crown
of the head. Five, nice, long deep breaths here. Don’t let your belly go here. Draw your navel in towards your spine. Twist really opening the heart towards the
left side of the room. Extend through the crown of the head. Now you can see here my right knee is trying
to come forward. I am going to see if I can keep my hips in
line and knees together here, so I have a lot of things on my checklist here, and as
I breathe deep, [inhale] if you go a little bit deeper, I can release the right fingertips
to the ground and inhale, open up through the left wing. Psewwww. One more deep breath in here wherever you
are, exhale slowly, melt it back to center. Straighten your legs, inhale, look forward,
flat back position, and exhale, bending the knees generously, hands to the heart, and
I am going to repeat the same thing on the other side.

So inhale, extending forward, exhale, bringing
the outer edge of the left arm now to the outer edge of the right leg. I am going to work really hard to keep my
knees together here as I pancake the palms, and find my twist. So, I know you can see my back here, but I
am going to keep talking. So twists are amazing for the belly. They are detoxifying. They massage those internal organs so they
help us process our food better. Extending through the crown of the head I
am going to breathe in, exhale, bowing forward. Take a couple of breaths here to just let
it go. Pseewwwwwww. So yeah, twists are amazing for our belly. Psewwwww. They tone the belly. They detox. Psewwwwww. And then slowly I am going to walk my palms
forward from here. I can bend my knees if I need to, and then
nice and easy I am going to step one leg back, downward dog, and the other downward dog,

Taking a minute to rest here. Peddling the feet, and we go through one more
hurdle sequence. Inhale in, exhale, think up and over as you
shift into your plank. Keep the navel drawing up towards the spine,
looking slightly forward, and exhale sending it up on the tippy tip toes, drawing the navel
up and back, pseeewwwwww. Two more like that my friends, 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 back. Whenever you’re ready inhale, exhale, up and
over, last time. Psewwwwww. And this time I am going to practice lowering
down, so even if you’re not familiar with chataronga, hug your elbows into the side
body, you can always lower your knees here, and I am slowly just check in by slowly lowering
down even if I only lower half an inch and collapse and fall and smile and laugh and
fart, then that’s great, but I am going to give it a try building those muscles and toning
the belly.

So inhale in, shift your weight forward, and
whenever you’re ready hugging those elbows in, I am going to slowly lower down my version
just checking in, and then whenever I fall into the belly, I do a new laugh, and I take
a moment here to rest. Psewwwwwwww. All right, last thing before we flip our burgers,
before we flip our pancakes and come flat on the back again, I am going to draw my fingertips
now towards my toes, forehead kissing the mat.

Pressing the pelvis into the earth I am going
to inhale in, slowly lift my head and neck up, drawing the shoulders away from the ear,
shoulder blades in together. Psewwwwww. A little locust series. This is a great, full body strengthener. Great for metabolism. Great for your nervous system. Just in general really wonderful, full body
posture. So inhale in as I exhale, I am going to slowly
lift my limbs.

Psewwwwwww. Like Mission Impossible so I inhale in and
exhale, pseewwwww, I float up. I am drawing my shoulders away from ear, shoulders
in and together. I can spread the toes. I can point the toes. I want to have a little awareness in my hands
and feet here. I inhale, careful not to crunch the back of
the neck, pseeewwwwww, and exhale, inhale, so I am literally letting the breath move
this posture. Psweeeeww. I can look forward, or to support the lower
back, I can look down, psewwwwwwww, a couple more breaths here. And then exhale and release, psewwwwww, and
then I repeat that this time inhaling, reaching the fingertips forward, [inhale], and exhaling
psewwwwww, lifting up, Mission Impossible, letting things hover.

Now, I can get a little creative here. I can start to swim. [inhale] Psewwwww. This is a little cheesy, but full body strengthener. I can keep my gaze down, my eyes closed, or
I can look forward, pseewwww. I can also just hold here and let my breath
be what moves my posture. A couple of more breaths here. When you feel satisfied, gently with grace,
with control, release, bringing the palms underneath the shoulders, and pressing up
and back for a couple of breaths in child’s pose, counterpose rounding the spine as I
send the sit bones back, and then swimming the fingertips forward around the back to
come here in balasama. Just a couple of breaths here, psewwwwww. And then slowly I will trace a line with my
fingertips up, transition to all fours, cross the left ankle over the right this time as
I cross through being mindful of the ankles of course and the knees, using my fingertips
and palms to support this transition as I come back through ta, to dandasan, and then
shifting my weight to my back, aahhhhhhh.

Once you find your way here, guess what? We have 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 lift the shins, psewwww up towards the sky. So just as we started our sequence today I
am going to inhale. Reach my fingertips up over the head. Interlace the fingertips. Bring them behind. I am creating a little hammock for my head

Thumbs extending so that I have a little extra
support on the neck. Remember that big piece of fruit here. So I am not crunching here, but I am nice
and open. Elbows wide. Here we go, inhale in. As you exhale, lift your head and neck and
shoulder if they aren’t already lifted. And on an exhale, I am going to straighten
my right leg.

Psewwww, a little bit of a diagonal here. So if you’re looking, if you’re in a room,
if you’re not outside and you’re in a room, then you can see the crease of where the wall
and the ceiling meet. I am kind of sending my right toes towards
that crease. Lots of space, long in the spine, inhale in. As I exhale, I am going to reach both fingertips
up and over towards the left side of the room, and this is where I am like holding Symba
over the cliff here, so I am not collapsing in, but I am holding Symba out like the circle
of life.

So nice, long lines is what I am getting at
here. Breathing, navel’s drawing down, table and
scooping up. Inhale in, exhale, switch. Point your left toes, bend your right knee
in, take Symba over to the other side. Pseewwwww. A couple of breaths here in the circle of
life. Then the moves a circle, I am going to regret
this, inhale in, exhale, shifting up and over, taking Symba.

I totally just thought of Symba right now. It’s not something I normally say [laughs]
in practice, but reaching and then back and forth in your own time, psewwww. So this is the equivalent of like this bicycle
thing, but we’re not crunching, we’re keeping it nice and open. So lots of space in the throat, psewwwwwww. Back and forth, diagonal line, bent knee,
pseewwwww. Psewwwwww, psewwwwwww. Sometimes in class we take the palms together
here Namaste two. And when my breath starts to get compromised
is when I can stop this, and then come back to it, or if I am starting to get this crunch
then instead of the space, then that’s also a good time to take a rest. When you feel satisfied, we’ll come back to
center. We can pulse here just like we did at the
beginning of class.

And then hugging the knees into the chest. I will finish with the hedgehog posture, rounding
the spine, visualize lots of space between each vertebrae, nose to knee keeping the shoulders
and elbows relaxed, so I am tagging a little weight in my elbows here. Hmmmmmmmmm. Then lastly, extending the fingertips to reach
towards the outer edges of the feet. I am totally scooping my tailbone up, drawing
my navel down, really compressing my belly, rinsing out, massaging those internal organs,
psewwwwww, one more breath, and then exhale just as we did before, recline, butterfly. Soles of the feet together. I soften in the belly. I relax through the bowl of the pelvis here. Relax the shoulder blades. Find that open chest. I take a deep breath in, then exhale out through
the mouth. Ahhhhhhhhhh. Two more like that, like a lion’s breath inhale.

[inhale] And exhale, completely, psssshhhheeewwww. Last one, full breath, inhale, deeply [inhale],
and exhale, let it go, ahhhhhhhhhh. Draw the legs down one at a time, and then
take a moment here to rock on the heels psheewwwww, and rest. Hmmmmmmmm. Okay, so that was our first sequence for Yoga
for Weight Loss. Just a basic sequence. Do what you can. Build up. Let it be a process rather than, “Oh, I can’t
do that, never watching that, and I am going to try it.” Give it a try, remember the beginning stages
are always the most difficult, and I am here for you.

Yoga for Weight Loss

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