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 tutorial. 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 easybreezy 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 psheeeeeew, 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, phee 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, pheee 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.
The science is in Exercise isnt the best way to lose weight
We have this idea that if we want to lose weight, we join a gym on january 1st, we start working out regularly, and eventually well slim down. Well, heres some bad news. I read more than sixty studies on this, and it turns out exercise is actually pretty useless when it comes to weight loss. Kevin Hall at the National Institutes of Health has done some of the most important studies on exercise and weight loss We need to rebrand exercise exercise isnt.
A weight loss tool per se, it’s excellent for health is probably the best single thing that you can do other than stopping smoking to improve your health. But dont look at it as a weight loss tool. Exercise will definitely help you live a longer, happier life. Its just not the best way to lose weight. And the reason has to do with how our bodies use energy. You may not realize it, but physical activity is actually a tiny component of your daily energy burn.
There are three main ways our bodies burn calories. These include your resting metabolism, so that’s how much energy your body burns just for its basic functioning, just to keep you alive, basically. The other part of energy expenditure is the thermic effect of food, and thats just how much energy is required to break food down in your body. The third part of energy expenditure is physical activity.
For most people, physical activity thats any movement you do, only accounts for about 10 to 30 percent of energy use. So the vast majority of energy or calories you burn every day comes from your basal or resting metabolism, over which you have very little control. While 100% of your calories in are up to you, only up to about 30% of your calories out are in your control. One study found that if a 200pound man ran for an hour, 4 days a week for a month, hed.
Lose about 5 pounds at most, assuming everything else stays the same. And everything else doesnt stay the same! Researchers have found we make all kinds of behavioral and physiological adaptations when we start increasing the amount of exercise were getting every day. For one thing, exercise tends to make people hungry. And I’m sure you know the feeling: you go for a spinning class in the morning, and then by the time you eat breakfast you’re.
So hungry you maybe double the size of the portion of oatmeal you normally eat. There’s also evidence to suggest that some people simply slow down after a work out, so if you went running in the morning you might be less inclined to take the stairs at work. These are called compensatory behaviors the various ways we unknowingly undermine our workouts. Researchers have also discovered a phenomenon called metabolic compensation. As people start to.
Slim down, their resting metabolism can slow down. So the amount of energy you burn while at rest is lower. That means this bar might shrink as you start to lose weight. Theres still a lot of research to be done, but one study from 2012 is particularly interesting. They went out into the middle of the Savannah in Tanzania to measure the energy burn among a group of hunter gathers called the Hadza. These are superactive, lean huntergatherers.
Theyre not spending their days behind a computer at a desk. And what they found was shocking. What we found is that there was no difference at all. So even though the Hadza have a much more physically active lifestyle, they weren’t burning any more calories every day than adults in the US and Europe. Somehow the energy they used for physical.