Yoga For Weight Loss 40 Minute Fat Burning Yoga Workout
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, quot;Oh, yeah,quot; 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.
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.
6 Minute Fat Loss Workout BEGINNER INT ADVANCED
What’s up, guys? Jeff Cavaliere, ATHLEANX . We’re talking fat loss here today, and I’d like to think ‘effective’ fat loss. A lot of times programming for fat loss gets really off track. I’m going to show you today a six minute workout that will make a believer out of you that you can do it in a very short period of time if you understand the correct principles when you’re training fat loss, and when you’re trying to train for more fat loss. The idea is this: you’ve got to avoid the two big mistakes.
The first big mistake is, when you encounter a program that is programming fat loss by scaling the time that you’re doing an activity. So if we do an activity and the advanced guys are supposed to be doing it for two minutes, and intermediate guys are supposed to be doing it for a minute, and the beginners are supposed to be doing it for 30 seconds, right there we just made a crucial error in programming a fat loss workout. We’re robbing seconds of effort from the beginner because we’re requiring that they do far less work than the guy who’s doing it for two minutes, or one minute.
That’s a mistake. What we have to do is prescribe the same amount of time, but then we have to take care of the fact that the beginner may not be able to that exercise, by giving him a scaled down version of the exercise. Which leads me to the second big error. The second big error is programming the same exercise for everybody. By doing that, having to scale down the difficulty level of the exercise because you know that you have to have it to accommodate to the beginner, and the advanced guy.
So the advanced guy now starts to get robbed because they’re doing exercises that aren’t at a high enough intensity to really give them the benefits they should be seeing from the workout because it has to be able to accommodate the people beneath them. Not here, and not in our brand new ATHLEANX Max Shred program that I just put out. See, we understand how to train for fat loss, and I think we like to do it better than anybody that can. I think we know how to do it better than anybody else. That’s because we understand that you don’t scale down the time.
What you do is, you provide levels of drop off for every exercise so that the advanced guy can stay at the highest level exercise that they can, for as long as they can. Maybe for the entire two minutes. Whereas the beginner would overreach for a short period of time, or for as long as they can, on a slightly more difficult exercise, and then drop down to the easier version of the exercise for the duration of that two minutes. But we’re all working for two minutes, and we’re all working hard because we have exercises that will challenge us at that level.
So I want to give you a sneak peak of what this type of training is like. Try it for just the six minutes and I guarantee you, you will become a believer regardless of what level of ability you are starting at. So there you have it, guys. Just six minutes and I am in the fetal position on the floor. Guess what? I want you to join me. You can do it with only one thing: hardass effort.
You see, you’re going to be working for the two minutes, in three different rounds, and you’re going to be working doing something because no matter where you are â€“ if you’re that beginner you try that intermediate version of the exercise first. You do as much as you can of that, and then you drop down when you can’t do anymore. If you’re in the intermediate category you need to advance yourself to that next level. You do that exercise version for as long as you can until you can’t do it anymore, and then you step down. And if you’re advanced, you want to be a real bad ass, you do the two minutes straight of.