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.