Yoga For Weight Loss - Hips and Core Vinyasa - Yoga With Adriene
(upbeat music)
- [Adriene] What's up, everyone?
Welcome to Yoga with Adriene.
I'm Adriene.
Let's start standing at the top of the mat.
Right away, stand up nice and tall.
Start to notice your breath.
Thanks for joining me today.
I'm coming at you from Nicaragua.
Let's have some fun.
Inhale, take a big breath in.
As you exhale slowly, draw your hands together
at your heart with intention.
Inhale, lift the sternum to the thumbs,
really just arriving here, settling in.
Then when you're ready,
gently bow your head to your heart.
Then next big inhale, reach for the sky.
Exhale, Forward Fold all the way down.
Take a couple of cycles of breath here to just check in.
Pedal it out, bend the knees, clasp the elbows.
You know what to do.
Just softly shake the head.
Find what feels good.
And as you're ready, big inhale the lift up halfway,
and exhale to fold.
Step the right foot back, step the left foot back.
Again, take a couple moments here to just wake up the body.
Rock a little front, a little back.
Create a full-body experience here.
And big inhale.
Exhale the lower all the way down.
Inhale Cobra, soft and sweet.
Hug the elbows into the side body.
On your next exhale, gently release.
Power up Plank, inhale.
Exhale, Downward Facing Dog.
Pedal it out,
and inhale, look forward,
and exhale, make your way to the top.
Inhale, halfway lift,
exhale, soften and bow.
Inhale, spread the fingertips, reach for the sky.
Exhale, hands to heart.
Awesome work, here we go.
Inhale, reach for the sky.
Exhale, Forward Fold.
Inhale, halfway lift.
Exhale, release, step or hop it back, Plank Pose.
Inhale strong, exhale,
slowly lower down belly to Cobra,
or Chaturanga to Upward Facing Dog.
Follow your breath back to Down Dog,
letting the breath guide you.
As you're ready, big inhale to lift the right leg up high.
Exhale to step it all the way up.
Warrior I, big inhale to reach for the sky.
Tap into the sound of your breath.
Inhale, look up.
Then exhale, Warrior II, open to the left, strong legs.
Inhale, Peaceful Warrior.
Reach up and over, there's a puppy dog.
And then exhale, bring it all the way
back down to your lunge.
Awesome work.
Big twist here, left hand to the earth,
right hand to the sky.
Inhale in, exhale, come back to your lunge,
and we flow, moving with the breath.
FromDownward Facing Dog, hips up high.
We'll inhale, lift the left leg up, Three-Legged Dog.
Exhale, step it all the way up and through.
Warrior I.
Strong legs, draw the navel in.
Inhale, lift your heart a little more,
then exhale, open it out, Warrior II to the right.
Inhale, Peaceful Warrior, left fingertips reach up and back.
Inhale, lift the chest.
Then exhale, cartwheel it all the way back to your lunge.
Right hand down, left hand to the sky, big twist, inhale.
Exhale, bring it back, and we flow.
Belly to Cobra, or Chaturanga to Upward Facing Dog.
You can always pass on this,
take it straight to Downward Facing Dog.
Listen to your body, be mindful.
Inhale, look forward.
Exhale, make your way to the top.
Big inhale lifts you up halfway.
Exhale to soften and fold.
Inhale, root to rise here, reach for the sky.
Exhale, hands to heart.
Inhale, reach up.
Exhale, diving forward.
Inhale, find that wave, halfway lift.
Then exhale, step or hop it back to plank.
Here we go.
Turning onto the outer edge of the right foot,
we're gonna dip the right hip down,
and then turn to the left foot, dip the left hip down.
Move nice and slow,
soft in the face, soften through the jaw,
waking up the core muscles of course here,
but slowly getting a nice stretch to the IT band.
You can two or four or six.
When you feel satisfied, Vinyasa.
Belly to Cobra, or Chaturanga to Up Dog.
Amishian, Downward Facing Dog.
Inhale, lift the right left up high.
Exhale, knee to nose.
Inhale, Three-Legged Dog.
Exhale, Warrior I.
Inhale, look up.
Exhale, Warrior II.
Inhale, Peaceful Warrior.
And exhale, cartwheeling all the way back down.
Take it into your twist, big inhale, revolve.
And exhale all the way back to your lunge.
Awesome work.
Step it back, maybe Eka Pada Vinyasa here,
one-legged flow.
Meet in Downward Facing Dog.
Other side, inhale, lift the left leg up high.
You got this.
Exhale, squeeze, knee to nose.
Inhale, spread the left toes, Three-Legged Dog.
And exhale, step it up, Warrior I.
Navel draws in and up here, find stability.
And when you're ready, Warrior II.
Big inhale to send it back, Peaceful Warrior.
Then exhale, cartwheeling all the way forward
and moving into your twist.
Big inhale, reach for the sky.
Use an exhale to bring it back to your lunge,
again, taking your flow, making it your own,
moving with the sound of your breath.
Downward Facing Dog, or Child's Pose.
See if you can elongate your inhale
and lengthen your exhale.
And if you're in Child's Pose,
make your way to Down Dog.
And we'll slowly make our way to the top.
Uttanasana, Forward Fold.
When you're ready, big inhale the reach for the sky,
and exhale, hands to heart.
Stick with me shifting your weight to your left foot.
Inhale, slowly peel the right knee up.
Standing One-Legged Tadasana, inhale, reach for the sky.
Exhale, stay connected to your core as
you kick the right foot back, Warrior III.
You can take any variation you want here.
Hug the lower ribs in.
Full of breath, you got this.
Inhale.
Exhale, draw the navel in.
Slowly come back to that Standing One-Legged Tadasana.
Lift the right knee up and in, squeeze.
Then we're gonna cross the right ankle
over the top of the left thigh.
Hands come to the heart.
You can take any variation you like here.
A little Forward Fold.
Breathe into the belly.
Listen to the sound of your breath.
Keep the right toes really active here.
Then slowly we'll release.
Inhale.
Exhale, send the right leg back once again.
One last time, Warrior III.
Then don't look back.
Trust the ground is there to catch you.
We'll inhale in, and exhale, drop the right toes down.
High lunge.
Inhale in.
Exhale, Warrior II.
Awesome work.
Inhale, Peaceful Warrior.
Flowing with the breath as you exhale,
cartwheel down and take it into your twist.
Moving with ease, bring it back to your lunge.
Then step the right foot up to meet the left.
Inhale, halfway lift.
Exhale, fold.
Inhale, reach for the sky.
And exhale, hands to heart.
Alright, last side, here we go.
Shifting your weight to the right foot,
slowly begin to peel the left knee up.
Reach for the sky, Standing One-Legged Tadasana.
Move nice and slow, moving toward your Warrior III,
connected, navel drawing in and up.
As you're ready, take any variation you like here.
Long, full breaths.
Then moving from your center, slowly bring the left knee
all the way back up and in, nice and slow.
Stay active in the left toes as you cross left ankle
over the top of the right thigh, Figure 4.
And take any variation you like here,
listening to your body, breathing deep.
And then slowly, if you're in a fold,
come out of your fold.
And we'll rise back up.
If you fall, it's okay.
The ground will catch you.
And then one more time, Warrior III, Virabhadrasana III.
Here we go.
Inhale.
Exhale.
Hug the lower ribs, up and in.
And then when you're ready, step it all the way back.
High lunge.
Beautiful.
Inhale in.
Exhale, open out, Warrior II.
Moving with the breath, inhale, sweep it forward,
up and back, Peaceful Warrior.
Exhale, back to your lunge.
Last twist, breathe into your belly.
Inhale, reach for the sky.
And exhale, back to your lunge.
Rock the back foot up to meet the front.
Awesome work.
Inhale, halfway lift, long beautiful neck.
Exhale, fold.
Root to rise here, inhale, spread the fingertips,
reach for the sky.
Exhale, hands to heart.
Head over heart.
Heart over pelvis.
Just take a quick moment here
to notice how you feel.
Really notice the sensations of the body,
your heartbeat, your breath.
And we end with gratitude,
appreciation for your beautiful body,
for your breath.
Inhale, lift your thumbs to the third-eye point.
And exhale.
We bow.
Namaste.
(upbeat music)
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