1 00:00:00,750 --> 00:00:05,240 Hello, and welcome to Yoga with Adriene. I am Adriene.

Today we're going to learn a quick 2 00:00:05,240 --> 00:00:11,519 sequence for weight loss, so we're going to use the entire body, stimulate the belly, 3 00:00:11,519 --> 00:00:15,650 get that digestive tract happy and healthy for the new year, and we're going to begin 4 00:00:15,650 --> 00:00:22,650 today on our mats, duh, on our backs. So let's come to flat back position, hmmmm, and this 5 00:00:25,970 --> 00:00:31,269 pony tail is not working out for me. There we go. All right. I am going to tuck my chin 6 00:00:31,269 --> 00:00:35,420 into my chest, lengthen through the back of the neck. I am going to press into my head 7 00:00:35,420 --> 00:00:38,980 like I did in Chavasan video. I am going to press into my elbows. I am going to draw my 8 00:00:38,980 --> 00:00:44,329 shoulder blades in together and down, just creating a little space, broad collar bone 9 00:00:44,329 --> 00:00:50,899 here, open chest, mmmmmmmm, and I relax back down, and I am going to extend my legs out 10 00:00:50,899 --> 00:00:56,940 long and inhale, reach my fingertips up and over my head, full body stretch here from 11 00:00:56,940 --> 00:01:01,980 fingertips to toes I can point and flex the feet, and this is organic here. This is easy-breezy 12 00:01:01,980 --> 00:01:06,159 beautiful cover girl, and I really just want to take a moment right now to say that the

13 00:01:06,159 --> 00:01:12,659 more organic movement we can find and create, the more correct we're doing our yoga. So 14 00:01:12,659 --> 00:01:17,200 although I am here to guide you, feel free to move within the sequences, especially as 15 00:01:17,200 --> 00:01:21,200 we continue on through the year. Find that organic movement in your body. 16 00:01:21,200 --> 00:01:25,400 Okay, so I am going to inhale in, stretch one last time. Just full body stretch just 17 00:01:25,400 --> 00:01:30,479 waking up from fingertips to toes, and then on exhale, I am going to flex my feet, toes 18 00:01:30,479 --> 00:01:37,210 up towards the sky, and slowly psheeeeeewwwww, float my fingertips down by my side. I will 19 00:01:37,210 --> 00:01:41,450 plant my palms here, and then just checking in with this core, this belly which we're 20 00:01:41,450 --> 00:01:46,189 going to bring a lot of attention to here, at the top of the year, just kind of stimulating, 21 00:01:46,189 --> 00:01:52,380 massaging those internal organs. Again, getting that digestive tract happy and healthy. Pressing 22 00:01:52,380 --> 00:01:56,420 into the palms. Instead of going right leg, left leg, or one leg than the other, I am 23 00:01:56,420 --> 00:02:01,439 going to bring my awareness to my navel. Udi and abunda, we draw the navel towards the 24 00:02:01,439 --> 00:02:05,840 spine, tuck the pelvis, and then just check in, even if it's not possible in this moment,

25 00:02:05,840 --> 00:02:10,310 I am going to slowly try to lift both knees up at the same time. So you might be like 26 00:02:10,310 --> 00:02:15,930 haha! No way. And that's fine, and then if it didn't happen on the first time and you 27 00:02:15,930 --> 00:02:20,319 want to try it again sometimes I'd like to do it a couple of times just to, "Oh, yeah," 28 00:02:20,319 --> 00:02:25,340 check in with my center. From here I'll scoop the tail bone up, letting 29 00:02:25,340 --> 00:02:28,879 my lower back become flush with the mat. Feel free to rock a little side to side, hug your 30 00:02:28,879 --> 00:02:34,269 knees into your chest if you need a moment here, pheewww. And then from here I am going 31 00:02:34,269 --> 00:02:38,849 to inhale. Slowly lift my knees so that they are above my hip points. Now my lower back 32 00:02:38,849 --> 00:02:42,379 is going to want to come up from the mat, mmmm, mmm, I am going to scoot my tailbone 33 00:02:42,379 --> 00:02:48,300 up and support my back by drawing my navel in, also checking in with that center again, 34 00:02:48,300 --> 00:02:54,050 connecting to the abdominal wall. Right away here I am already feeling this fire in my 35 00:02:54,050 --> 00:02:59,650 belly. So if I am feeling like it's difficult to keep the lower back flush with the mat, 36 00:02:59,650 --> 00:03:02,670 bring your knees a little bit in front of the hip point. So rather than stacking them

37 00:03:02,670 --> 00:03:07,629 evenly, especially for beginner it's nice to get that lower back down to the ground. 38 00:03:07,629 --> 00:03:12,879 I can point my feet here. I can flex my teat, feet, my teat [laughs], I can flex my feet. 39 00:03:12,879 --> 00:03:16,980 I can spread my toes, yogi toes, it doesn't matter. I just want a little bit of brightness, 40 00:03:16,980 --> 00:03:21,129 a little bit of awareness to the feet so I am not just hanging into my bones, but I am 41 00:03:21,129 --> 00:03:26,819 nice an stacked; bright in the feet. Inhale, reach the fingertips up towards the 42 00:03:26,819 --> 00:03:32,290 sky and behind again, pheeewww, on an exhale I settle in, opening the shoulders. Then I 43 00:03:32,290 --> 00:03:37,709 am going to interlace here, bring them behind my head, keeping my thumbs extended here, 44 00:03:37,709 --> 00:03:42,420 maybe giving my neck a little massage, and then opening the shoulders. Now this whole 45 00:03:42,420 --> 00:03:47,010 time I am not just hanging out. I am drawing my navel down. I am scooping my tailbone up. 46 00:03:47,010 --> 00:03:51,239 So the opposite of that would look like this, but I am scooping my tailbone up, drawing 47 00:03:51,239 --> 00:03:57,170 my navel towards my spine. Shins parallel with the ceiling, knees in front of the hip 48 00:03:57,170 --> 00:04:01,989 points if you need a little more lower back support. Press your elbows into the mat. Tuck

49 00:04:01,989 --> 00:04:06,230 your chin into your chest. Inhale in. As you exhale, scoop your tail bone up, draw you 50 00:04:06,230 --> 00:04:11,489 navel down, and slowly begin to lift the head, the neck the shoulders, the elbows. It doesn't 51 00:04:11,489 --> 00:04:16,549 have to be a Cirque du Soleil move. It can just be a nice, little hover here. In fact, 52 00:04:16,549 --> 00:04:22,780 imagine you're holding a big piece of fruit, maybe a big, juicy mango or cantaloupe, or 53 00:04:22,780 --> 00:04:26,050 whatever the heck you want in between your chin and chest. So rather than coming into 54 00:04:26,050 --> 00:04:33,050 a crunch as we're used to, I am creating space. I am really drawing my navel down as I keep 55 00:04:34,090 --> 00:04:38,660 my elbows nice and wide. The tendency here is to crunch. I am going to keep it nice and 56 00:04:38,660 --> 00:04:44,699 long imagining my big piece of fruit here. My belly is working out right now, and then 57 00:04:44,699 --> 00:04:48,750 tendency number two is that the elbows kind of want to come in to shield yourself from 58 00:04:48,750 --> 00:04:55,750 the hell, and instead we want to open ourselves up to the light. That was cheesy, sorry, but 59 00:04:56,660 --> 00:04:59,880 it's true. So, keeping it nice and open and soft in the 60 00:04:59,880 --> 00:05:04,770 face on that same grace note. It's like instead of clinching here I am letting my belly do

61 00:05:04,770 --> 00:05:10,280 the work. I am creating that inner fire. I am breathing nice, long, smooth deep breaths, 62 00:05:10,280 --> 00:05:17,280 keeping those elbows wide. Psheeeeeeeew. Pfeeeeeeeeew. Using my thumbs to pull the back of the neck, 63 00:05:21,400 --> 00:05:28,400 nice and long. [breaths] After a couple of nice, long deep breaths here. I will inhale 64 00:05:34,150 --> 00:05:39,120 in and exhale slowly lower down, taking a rest here, bringing the soles of the feet 65 00:05:39,120 --> 00:05:44,030 to the outer edges of the mat, and then letting the two knees fall into center. I take a couple 66 00:05:44,030 --> 00:05:49,630 of breaths here, just relaxing, and breathing into the belly. Again, remember when you inhale, 67 00:05:49,630 --> 00:05:54,810 we fill the body with air, so that breath travels down. When you exhale it comes back 68 00:05:54,810 --> 00:06:00,050 up and out through the nose or mouth. So I am taking my arms here to cactus arms, just 69 00:06:00,050 --> 00:06:07,050 opening taking a breather, and then I will come back. Inhale, bringing the knees above 70 00:06:07,169 --> 00:06:11,520 the hip points or slightly in front. Shins parallel, right away, scooping my tailbone 71 00:06:11,520 --> 00:06:17,460 up, drawing my navel down. Interlacing the fingertips, bringing them behind the head, 72 00:06:17,460 --> 00:06:22,500 thumbs extended as once again I find that nice, big open space between my chin and my

73 00:06:22,500 --> 00:06:26,650 chest, my chin and my heart. Elbows are going to want come in here, but instead I am going 74 00:06:26,650 --> 00:06:31,960 to open the mouth wide. Pffeeeew. Now you can see me point and flexing and moving 75 00:06:31,960 --> 00:06:37,100 my feet. That's because rather than coming into our perfect, asana shape which I am not 76 00:06:37,100 --> 00:06:42,120 inspiring us to do, I want us to. I do want us to be in correct alignment, but I want 77 00:06:42,120 --> 00:06:47,160 us to empower each other, especially in yoga, but in life, to find what feels good and to 78 00:06:47,160 --> 00:06:54,160 work organically into the posture. Then we come into whatever that perfect pose is. So 79 00:06:55,300 --> 00:07:00,280 keeping it alive. Pfeewww. Listening to my body. My belly is working really hard here. 80 00:07:00,280 --> 00:07:04,580 Again, I am going to take a couple of nice, long deep breaths. Let's take five here as 81 00:07:04,580 --> 00:07:11,580 I extend through the crown of the head and exhale scooping the tail bone up. Pshhheeeeew. 82 00:07:11,580 --> 00:07:18,580 Elbows nice and wide. Skin in the face soft. [breath] So even though I am working really 83 00:07:19,340 --> 00:07:24,069 hard in the belly here. Keep breathing. I am finding a grace, a sense of ease in the 84 00:07:24,069 --> 00:07:31,069 upper body, supporting my lower back by drawing the navel in. Now, I can take a rest here,

85 00:07:35,449 --> 00:07:40,009 or to go one step further, I am going to inhale in as I exhale. I am going to shoot my fingertips 86 00:07:40,009 --> 00:07:44,340 out towards the outer edges of my mat. I am going to turn my palms face up so the shoulders 87 00:07:44,340 --> 00:07:48,680 can really drop in the socket coming away from the ears. I can come into moodra here 88 00:07:48,680 --> 00:07:54,729 if I like, whatever you like. Open palms, and we take a couple of breaths here, again, 89 00:07:54,729 --> 00:07:59,830 building that fire in the belly, massaging those internal organs, staying nice and loose 90 00:07:59,830 --> 00:08:04,370 and easy-breezy in the next. Psheewwwww. Again, knees are above the hip points or slightly 91 00:08:04,370 --> 00:08:10,090 in front. I am open in the throat chaka, so I am not crunching here, but nice and open. 92 00:08:10,090 --> 00:08:14,490 Let's take one more deep breath here. This is kind of like a cockroach pose. I am going 93 00:08:14,490 --> 00:08:18,000 to regret this. I am going to look at this video and be like, "What are you doing?" But 94 00:08:18,000 --> 00:08:23,660 I am engaging my core. Here we go. One last breath. Psheeeew. On an exhale I am going 95 00:08:23,660 --> 00:08:28,289 to come to recline butterfly. Soles of the feet together, and just letting it all hang 96 00:08:28,289 --> 00:08:35,289 for one breath, mmmmmmmmmmmm, and I extend my toes out, reach my fingertips up and overhead,

97 00:08:36,979 --> 00:08:43,979 again, nice full body stretch. Pfffffffff, and exhale floating the palms down, psshewwwwww. 98 00:08:45,200 --> 00:08:48,660 Once again, I am going to see if I can hug my knees into my chest by bringing them both 99 00:08:48,660 --> 00:08:55,660 in at the same time. Here we go, let's see if I can do it. Yeah, baby, and then rocking 100 00:08:55,850 --> 00:09:02,380 a little side to side, massaging the lower back. Inhale, draw the toes up towards the 101 00:09:02,380 --> 00:09:07,339 sky. Now, if the legs straightened, great, if not, keep them bent, who cares? Bend your 102 00:09:07,339 --> 00:09:10,600 knees as generously as you need to letting the blood flow in the opposite direction. 103 00:09:10,600 --> 00:09:17,019 I am scooping my tailbone up, navel down towards the earth. If I can straighten my legs, I 104 00:09:17,019 --> 00:09:21,720 am going to flex my feet so my toes are pointing now towards my face, pressing into the heels, 105 00:09:21,720 --> 00:09:26,820 pressing into the tops of the thighs, and then inhale, reaching the fingertips up and 106 00:09:26,820 --> 00:09:30,510 overhead. Exhale, I am going to slowly lift, just like 107 00:09:30,510 --> 00:09:36,610 I did before, head, neck, shoulders as I reach my fingertips towards my ankles, but again, 108 00:09:36,610 --> 00:09:41,630 I am not crunching here. I am keeping it nice and open in the upper body. So it's still

109 00:09:41,630 --> 00:09:46,610 keeping that broadness in the chest. Fingertips reaching towards the heels again. If I bend 110 00:09:46,610 --> 00:09:53,480 my knees, same, no big deal here. Finding what feels good, listening to my body, keeping 111 00:09:53,480 --> 00:09:59,180 that big piece of fruit between my chin and chest. Shoulders drawing away from the ears. 112 00:09:59,180 --> 00:10:04,060 One more breath here. Hang with me, and then exhale and we come back. Psssssheeewww. Fingertips 113 00:10:04,060 --> 00:10:08,079 reaching up and overhead. Inhale in here. Extend through the crown of the head, long 114 00:10:08,079 --> 00:10:15,019 neck, exhale, reach your fingertips. Draw your navel down, reaching towards my heels. 115 00:10:15,019 --> 00:10:22,019 Psseeeeeewwwww. Inhale, reach it back, and now we flow. Exhale, reaching up, psheeeeeewwwww. 116 00:10:24,820 --> 00:10:31,820 Inhale, fingertips reaching up behind you. Exhale, peeling it up, nice and long in the 117 00:10:33,519 --> 00:10:40,459 spine. Inhale, reaching back, exhale, navel draws up. Scoop your tailbone up towards your 118 00:10:40,459 --> 00:10:47,459 heels, and back and two more, inhale, exhale, pseeeeeewwww, [inhale], pseewewwwwww. Now, 119 00:10:58,050 --> 00:11:03,990 for a little more fire in the belly. I can take five breaths to pulse here. So I am keeping 120 00:11:03,990 --> 00:11:10,990 my toes pointing or my heels flexing, and I will pulse.

121 00:11:12,430 --> 00:11:19,430 [sounds] Kind of snorted on one of those. Okay, I am reaching towards the outer edges 122 00:11:21,920 --> 00:11:27,480 of my feet. Inhale, reach the fingertips back, exhale, floating the palms down. Route your 123 00:11:27,480 --> 00:11:32,940 palms to the earth and just for funzies checking in with my core I press into my palms and 124 00:11:32,940 --> 00:11:37,910 slowly lower down. I am with control, with ease. Even if I only get this far on the collapse 125 00:11:37,910 --> 00:11:44,089 involved, that's fine. Checking in with that belly, that fire. Psheeeewww. Slowly lowering 126 00:11:44,089 --> 00:11:49,899 down, using the palms, navel drawing towards the spine, and then when the heels release, 127 00:11:49,899 --> 00:11:56,899 I take a second here to relax and rock the head a little side to side, ear to ear. When 128 00:11:57,420 --> 00:12:02,709 I am satisfied, I will pancake the palms back down on the earth and inhale, last time, drawing 129 00:12:02,709 --> 00:12:06,990 those knees at the same time back into the center. This time crossing the right ankle 130 00:12:06,990 --> 00:12:11,279 over the left, grabbing onto the outer edges of the feet, I can take a second here to just 131 00:12:11,279 --> 00:12:15,600 find that full body smile, bending the elbows left to right. Rock a little side to side, 132 00:12:15,600 --> 00:12:21,459 and then I am going to rock and roll it up, north to south. So inhale, exhale, start rocking.

133 00:12:21,459 --> 00:12:28,220 You can do this a couple of times here, massaging the spine. It might look and feel a little 134 00:12:28,220 --> 00:12:35,220 ridiculous at first, but it's awesome. Kind of working out the kinks, and then eventually 135 00:12:35,970 --> 00:12:41,970 I will come to rise back up. I will put my hair back up because my hair is all asymmetrical. 136 00:12:41,970 --> 00:12:47,350 I did a movie last year and they cut asymmetrical and I haven't got a haircut yet because I 137 00:12:47,350 --> 00:12:52,120 am just going with the flow. It's 2013 baby! Okay, so I have created this fire in my belly. 138 00:12:52,120 --> 00:12:56,839 I am feeling it right now. I am going to continue on my journey by pressing the palms in front 139 00:12:56,839 --> 00:13:03,839 of me, spreading the palms wide, and then slowly transitioning to all fours. So just 140 00:13:04,490 --> 00:13:07,769 situate yourself in the center of your mat. Come to that tabletop position, spreading 141 00:13:07,769 --> 00:13:13,329 the palms wide. I inhale in, exhale, press up and out of my foundation. Drawing the shoulders 142 00:13:13,329 --> 00:13:20,180 away from the ears here. Inhale, look forward, drop your belly and exhale. I am slowly going 143 00:13:20,180 --> 00:13:26,220 to transition into downward dog by curling the toes under, walking my fingertips forward, 144 00:13:26,220 --> 00:13:30,769 and then slowly lifting the hip points up towards the sky, nice and slow on this first

145 00:13:30,769 --> 00:13:35,970 one as I peddle the feet out. Pressing into my palms, tops of the shoulder, 146 00:13:35,970 --> 00:13:40,209 rotating away from the ears, just working out here for a couple of breaths, nice, long, 147 00:13:40,209 --> 00:13:47,209 smooth, deep breaths as I massage my feet, and wake up my dog, bending the knees generously, 148 00:13:48,230 --> 00:13:52,300 and then now I would like you to imagine there is a hurdle in the center of your mat. Remember 149 00:13:52,300 --> 00:13:58,970 track and field day, those were fun! I used to eat sour pickles. Anyway, big hurdle in 150 00:13:58,970 --> 00:14:05,449 front of the mat, nice, friendly hurdle, right? That's a metaphor if I ever said one. Inhale 151 00:14:05,449 --> 00:14:09,820 in. As you exhale you're going to go up and over that hurdle. So rather than just transition 152 00:14:09,820 --> 00:14:13,310 and collapsing into the bones to plank. Ah, ha, ha, ha. I am going to go up and over. 153 00:14:13,310 --> 00:14:17,920 I am going to empower myself. I am going to light up the body. So inhale in. As I exhale 154 00:14:17,920 --> 00:14:22,889 I am going to up on my tippy-tip toes, drawing my navel up towards my spine and slowly shifting 155 00:14:22,889 --> 00:14:28,579 my weight forward into plank. As I slowly lower my hip points, I extend 156 00:14:28,579 --> 00:14:31,880 through the heels. I squeeze the buttocks together, shoulder blades in and together

157 00:14:31,880 --> 00:14:35,750 as I extend through the crown of the head, maybe taking the gaze slightly forward, and 158 00:14:35,750 --> 00:14:40,930 then I take a deep breath in here and exhale. Rock on the toes, draw the navel up, go back 159 00:14:40,930 --> 00:14:45,500 up and over that hurdle, psssseeeew. Dropping the heels here. It doesn't matter if the heels 160 00:14:45,500 --> 00:14:50,579 touch the earth or not. Just working it out, being in the moment. Inhale in as I exhale 161 00:14:50,579 --> 00:14:56,740 again, up and over the hurdle. Think up, and over and instead of settling in here to the 162 00:14:56,740 --> 00:15:00,320 bones, I am keeping that upward motion. I am drawing up through my navel, squeezing 163 00:15:00,320 --> 00:15:04,810 my shoulder blades together. I begin to press into my heels. Maybe take the gaze slightly 164 00:15:04,810 --> 00:15:11,810 forward. Inhale in. Exhale back up and over. Send it back. Downward dog. Psseeeewww. Peddle 165 00:15:12,170 --> 00:15:19,170 the feet. Take a deep breath in and exhale up and over, drawing the navel towards the 166 00:15:19,490 --> 00:15:23,850 spine, and again instead of settling in here, I come into my plank with an integrity, with 167 00:15:23,850 --> 00:15:30,850 a nice, strength in the core, really stimulating those internal organs, that abdominal wall, 168 00:15:31,389 --> 00:15:37,690 nice and strong, pressing up and out, here I go, up and over the hurdle. Haaaaaa, and

169 00:15:37,690 --> 00:15:44,690 one more time. Deep breath in, and exhale, pseeeewwwwwwwwwwwwwwwwww. [inhale] Pseewwwwwwwwwww. 170 00:15:53,779 --> 00:15:59,259 Peddle the feet. Drop the left heel. Slide the sole of the right foot up. So rather than 171 00:15:59,259 --> 00:16:06,259 just hiking the leg up, I am going to slide. Draw a line with my right foot up, keeping 172 00:16:07,110 --> 00:16:11,000 the hips level here so not letting them stack right now, but keeping it nice and level, 173 00:16:11,000 --> 00:16:16,040 drawing my navel in. I will inhale in, exhale slowly, bend that knee, shift your weight 174 00:16:16,040 --> 00:16:23,040 forward. Nose to knee. Inhale, extend, drop the left heel. Lift the right leg up and exhale 175 00:16:25,019 --> 00:16:31,199 shifting forward, nose to knee. Psewwwwww. Rounding the navel drawing in. Only three 176 00:16:31,199 --> 00:16:38,199 of these lifting up, last one, and exhale psweeeeeewwwwwwwww. And this time stepping 177 00:16:40,470 --> 00:16:45,269 that right leg up into our runner's lunge. Check it out. Working out the kinks. Opening 178 00:16:45,269 --> 00:16:49,399 up through the left hip crease. Peeling that right hip crease back. Making sure I am not 179 00:16:49,399 --> 00:16:54,440 on a tight rope here, but rather on two parallel lines, and then looping the shoulders forward 180 00:16:54,440 --> 00:16:59,009 up and back. I find a little bit of a lift. So even if I am not finding a big lift here,

181 00:16:59,009 --> 00:17:04,570 just taking some of the weight out of my fingertips to check in with that core. One breath here 182 00:17:04,570 --> 00:17:10,289 as we just check in. Pssewwwww, and then planting the palms. I will step it back downward facing 183 00:17:10,289 --> 00:17:17,289 dog. Psweew. Know dropping the right heel, sliding the sole, the left leg up. I slide 184 00:17:17,620 --> 00:17:24,620 it on a breath in, and on an exhale slowly shifting forward. Psweeeeewwwwwwwwwwwww. Nice 185 00:17:25,589 --> 00:17:29,070 and slow, nose to knee. Only do three of these here, so take your 186 00:17:29,070 --> 00:17:34,260 time. Inhale, extend, dropping the right heel, extending the left leg, pressing up and out 187 00:17:34,260 --> 00:17:41,260 of the palm and shifting forward on an exhale, nose to knee, navel drawing up, pseeewwwwwwwwww. 188 00:17:42,760 --> 00:17:49,760 Last one, inhale, extending through the left leg, right heel drops, exhale, shifting forward, 189 00:17:49,950 --> 00:17:56,950 navel draws in, nose to knee, full body experience here. Nice and slow. Inhale, extending the 190 00:17:57,049 --> 00:18:04,049 leg out, and then hiking it back up. Sounds a little different doesn't it? Mmmmmm. Runner's 191 00:18:05,590 --> 00:18:09,820 lunge. Give it a little rock. Peel that left hip crease back here. Open up through the 192 00:18:09,820 --> 00:18:14,039 right hip crease. Take a second to come off the fingertips just to check in with your

193 00:18:14,039 --> 00:18:19,450 core, looping the shoulders forward, up and back. Inhale in, smile. Exhale, plant your 194 00:18:19,450 --> 00:18:26,450 palms. This time step it to plank. So whether I am in full plank or half plank I am wanting 195 00:18:27,280 --> 00:18:31,340 to create a nice, straight line from the crown of the head to the tip of the tailbone. This 196 00:18:31,340 --> 00:18:37,490 diagonal line. I am going to inhale in here, and exhale, bend my elbows just halfway. Psweeewwwwww. 197 00:18:37,490 --> 00:18:44,490 Inhale, extend. Pfffff. Exhale, bending half way. Psweeew. Inhale, extend, and last time, 198 00:18:44,900 --> 00:18:51,700 only three, half way, and then we come up all fours, bring the two big toes together, 199 00:18:51,700 --> 00:18:56,289 open the knees as wide as the mat, inhale, scoop your heart, and exhale. Halleleujah! 200 00:18:56,289 --> 00:19:01,630 We sent the sit bones back to kiss the heels, and we can either rest here and extend a child's 201 00:19:01,630 --> 00:19:08,630 pose, or we can slowly draw the palms together and take a variation here bringing the palms 202 00:19:08,730 --> 00:19:15,730 behind the head. Mmmmmmm. Three nice long deep breaths here. [inhale][exhale] 203 00:19:23,910 --> 00:19:30,910 On your inhale, see if you can fill the lower back with air. On your exhale imagine your 204 00:19:31,169 --> 00:19:38,169 sit bones melting down to kiss your heels. Pssseeewwwwww. Inhale in. Exhale, drawing

205 00:19:40,600 --> 00:19:44,610 the shoulder blades in together so there's lots of space between the ears and shoulders 206 00:19:44,610 --> 00:19:51,169 even here. After three breaths I'll inhale in again to look up, drawing my fingertips 207 00:19:51,169 --> 00:19:55,820 forward, and again, nothing fancy, just a nice, organic transition here as I spread 208 00:19:55,820 --> 00:20:02,490 the palms, awareness in all ten finger prints. Come back to all fours. And whenever you're 209 00:20:02,490 --> 00:20:09,070 ready, curling the toes under, drawing that navel in as I slowly lift up, ahhhh. There, 210 00:20:09,070 --> 00:20:15,809 more facing dog. Same thing with a little bit of a twist now. Here we go, dropping the 211 00:20:15,809 --> 00:20:19,890 left heel. I will inhale, slide the sole of the right foot up. Keep drawing your navel 212 00:20:19,890 --> 00:20:24,120 in towards your spine. On an exhale I am going to shift my weight, but this time I am going 213 00:20:24,120 --> 00:20:29,950 to really consider going up and over my hurdle as I draw my nose to my knee, pssseeeeewww. 214 00:20:29,950 --> 00:20:35,030 Inhale, extend it back, dropping the left heel, extend the right leg. This time up and 215 00:20:35,030 --> 00:20:42,030 over, but I am going to bring my right knee to my right elbow, hovering. Pshewwwwwww. 216 00:20:42,059 --> 00:20:47,530 Pressing up and over, sending that right leg back, left heel down. This time I am going

217 00:20:47,530 --> 00:20:54,530 to shift weight, twisting to bring my right knee to my left elbow hovering, psheewwwwwww. 218 00:20:54,809 --> 00:21:01,809 Up and over as I extend, and then all the way through and into my lunge. Psewwww. Runner's 219 00:21:02,799 --> 00:21:07,440 lunge, right leg forward. Preparing for high lunge here. I am going to draw my navel into 220 00:21:07,440 --> 00:21:14,020 my spine, press into the front foot and extend my back heel. Inhale, reaching the fingertips 221 00:21:14,020 --> 00:21:19,460 forward, up and back, lifting in the heart to come all the way up to high lunge. Now, 222 00:21:19,460 --> 00:21:23,070 there's plenty of variations here. We can keep the hands on the waist line for a little 223 00:21:23,070 --> 00:21:27,350 more stability here. If I feel like my shoulder, they are cramping in towards my ears, I can 224 00:21:27,350 --> 00:21:33,690 open up, flying V. I am going to inhale in here. As I exhale, I am going to draw my heel 225 00:21:33,690 --> 00:21:38,419 towards the back wall, really opening up through the left hip crease, peeling my right hip 226 00:21:38,419 --> 00:21:43,500 crease back. Now soften through the front rib cage. Draw your navel in towards your 227 00:21:43,500 --> 00:21:50,000 spine. Tuck your pelvis in. Inhale, high lunge. As you exhale, flow your fingertips down and 228 00:21:50,000 --> 00:21:54,870 away opening the shoulders. Now, inhale, I am going to bring my belly to my thigh, shifting

229 00:21:54,870 --> 00:22:01,870 forward. Inhale, reaching forward, up and back. Exhale, opening by bringing the fingertips 230 00:22:02,960 --> 00:22:08,140 slightly behind the hip points. Two more like this, inhale, belly to the thigh, 231 00:22:08,140 --> 00:22:15,140 reaching forward, up and back strong in that back leg, exhale, floating the fingertips 232 00:22:15,720 --> 00:22:21,970 behind. Last one, inhale, belly to thigh. Press up and out of your foundation to reach 233 00:22:21,970 --> 00:22:28,590 it up, and then exhale floating the fingertips behind. The belly come to the thigh to come 234 00:22:28,590 --> 00:22:35,030 down, psheewwwww, one. Fingertips to the mat, two. I plant the palms and step it back downward 235 00:22:35,030 --> 00:22:40,309 facing to peddle the feet. Work it out. By now you might notice that your downward dog 236 00:22:40,309 --> 00:22:45,030 is starting to feel a little bit different. Maybe creating a little more space, putting 237 00:22:45,030 --> 00:22:49,000 more weight on the lower by pressing up and out of the palms, pressing into that fleshy 238 00:22:49,000 --> 00:22:53,700 part between the index finger and thumb. Rock your pelvis towards the sky, same thing on 239 00:22:53,700 --> 00:22:59,500 the other side, dropping the right heel. Inhale, slide the sole of the left foot up. Inhale 240 00:22:59,500 --> 00:23:04,320 in as you exhale, nose to knee. Think up and over the bridge. So I am really drawing my

241 00:23:04,320 --> 00:23:10,200 navel in towards my spine here. Nose to knee. Psewwwww. Inhale, extending, dropping the 242 00:23:10,200 --> 00:23:17,200 right heel, and exhale, excuse me left knee to left elbow, pseewwwwwwwwww. Hover, inhale 243 00:23:19,110 --> 00:23:26,110 extend and exhale crossing over. Left knee to right elbow, psewwwww. Up an over, extend 244 00:23:31,860 --> 00:23:37,650 and then slowly going up and over the hurdle and shifting into my runner's lunge on the 245 00:23:37,650 --> 00:23:41,360 other side. Take a second to check in. Remember building from the ground up. 246 00:23:41,360 --> 00:23:45,860 So it's different for everyone. Hug the inner thighs together. Peel that left hip crease 247 00:23:45,860 --> 00:23:49,789 back, and when you're ready, inhale, reaching the fingertips forward up and back as I come 248 00:23:49,789 --> 00:23:54,059 into my high lunge, coming onto the tippy tiptoes here for a second, and then settling 249 00:23:54,059 --> 00:23:59,850 in by drawing that back heel towards the back wall, peeling that left hip crease in, tucking 250 00:23:59,850 --> 00:24:03,760 the pelvis, drawing the navel in towards the spine. Remember, we can always keep the hands 251 00:24:03,760 --> 00:24:09,500 on the waist line here, and just breathe, hugging those thighs together. To move into 252 00:24:09,500 --> 00:24:14,480 our flow we'll inhale. Reach the fingertips forward up and back, exhale, float them behind,

253 00:24:14,480 --> 00:24:18,070 psewwwww ,and here we go, belly to the top of the thigh, extending through the crown 254 00:24:18,070 --> 00:24:23,400 of the head as I inhale, extending that back leg towards the back wall, inhale, reach forward, 255 00:24:23,400 --> 00:24:28,120 up, and back, lifting the heart, drawing the navel into towards the spine, exhale, float 256 00:24:28,120 --> 00:24:34,200 the fingertips behind, psewwwww. Inhale, squeezing those inner thighs together, belly to the 257 00:24:34,200 --> 00:24:41,200 top of the thigh as I reach forward, breathe in, up, and back, and exhale floating behind, 258 00:24:43,240 --> 00:24:50,240 inhale last time, reaching forward, up, and back and exhale nice and soft in the face 259 00:24:52,210 --> 00:24:58,309 as I float the fingertips behind, and then bringing my belly to the thigh part one. Fingertips 260 00:24:58,309 --> 00:25:01,330 to the mat, part two. I am going to rock my back up to meet the 261 00:25:01,330 --> 00:25:07,450 front and come into a forward full utinasen. Feet can be flushed together or feet hip width 262 00:25:07,450 --> 00:25:13,100 apart. Inhale with your fingertips on the mat, look in front of you, nice, long spine, 263 00:25:13,100 --> 00:25:19,240 and then exhale bowing forward, utinasen. If the legs don't straighten, who cares? Bend 264 00:25:19,240 --> 00:25:23,520 them generously. You can bend them back and forth, kind of pausing here for a couple of

265 00:25:23,520 --> 00:25:28,580 breaths. Psewwwwww. [inhale][exhale] For a deeper stretch we can take the hands to the 266 00:25:28,580 --> 00:25:35,580 ankles, bend the elbows, left to right, inhale, extend and exhale, bowing forward. So we're 267 00:25:35,710 --> 00:25:40,270 all levels here, so just find what feels good. We're breathing into the backs of the legs, 268 00:25:40,270 --> 00:25:44,169 breathing into the back and still drawing that navel up towards the spine, really drawing 269 00:25:44,169 --> 00:25:51,169 the navel in. Inhale in on an exhale will release, psewwwww, and then slowly bending 270 00:25:51,279 --> 00:25:57,860 the knees. I will slowly roll up the whole time, drawing my navel in towards my spine, 271 00:25:57,860 --> 00:26:02,179 tucking the pelvis in, finding my footing, drawing energy up through the arches of the 272 00:26:02,179 --> 00:26:07,299 feet as I come into Tadasana, mountain post, looping the shoulders forward up and back, 273 00:26:07,299 --> 00:26:12,880 and then eventually bringing my palms together at the heart, tucking the pelvis in, observing 274 00:26:12,880 --> 00:26:19,880 breath here. Now, I am going to come to the center of my 275 00:26:19,970 --> 00:26:24,840 mat just to demonstrate this, but you can stay at the head of your mat. We're going 276 00:26:24,840 --> 00:26:30,799 to inhale in, lift the sternum to the thumbs, tuck your pelvis in. Extend to the crown of

277 00:26:30,799 --> 00:26:37,799 the head as you exhale, bend your knees, and slowly, psewwwwww. We'll reach the fingertips 278 00:26:38,049 --> 00:26:42,630 up towards the sky, fingertips left to write as I inhale. I can take the gaze up, palms 279 00:26:42,630 --> 00:26:48,779 come together, and then exhale, belly to the thigh as I swan dive forward, belly to the 280 00:26:48,779 --> 00:26:54,419 thigh, psweeeewwww. Straighten the legs for one breath, inhale in, and then exhale this 281 00:26:54,419 --> 00:26:58,900 time, bend them generously as you scoop your tailbone in, fingertips reach forward up and 282 00:26:58,900 --> 00:27:04,860 back upkitasen, just for five breaths, one time only, one time only upkitasen. So from 283 00:27:04,860 --> 00:27:11,720 upkitasen, I have drawn my palms into my heart here. I am going to melt the bell to the thigh, 284 00:27:11,720 --> 00:27:16,250 and then I am going to move into a twist. I am actually going to come profile now to 285 00:27:16,250 --> 00:27:19,289 show you this. Still working out all these angles, so here we go. 286 00:27:19,289 --> 00:27:22,880 Sending my sit bones back, palms together. I am going to inhale, look forward. As I exhale 287 00:27:22,880 --> 00:27:27,010 I am going to bring the outer edge of my right arm to the outer edge of my left thigh. So 288 00:27:27,010 --> 00:27:32,270 pancaking the palms together here in Namaste. Outer edge of the right arm comes to the outer

289 00:27:32,270 --> 00:27:36,529 edge of the left arm. Now, I am not going to collapse here. This is going to be the 290 00:27:36,529 --> 00:27:42,120 tendency, no worries, that's normal. So I am going to grow through my spine, pressing 291 00:27:42,120 --> 00:27:48,190 into the palms, sometimes taking a right fist here, see, and bringing it into the left palm 292 00:27:48,190 --> 00:27:52,830 is nice because you can press the left palm up and out of the fist to find that length, 293 00:27:52,830 --> 00:27:58,840 see, mmmm. It's kind of cool too. It makes me feel like much cooler than I am like a 294 00:27:58,840 --> 00:28:03,760 ninja or something like. Mmmmm. Shut up Adriene, okay, here we go. Extending through the crown 295 00:28:03,760 --> 00:28:09,720 of the head, palms pancaking together, or using this fist of palm maneuver to extend 296 00:28:09,720 --> 00:28:13,510 through the crown of the head. Five, nice, long deep breaths here. Don't let your belly 297 00:28:13,510 --> 00:28:18,230 go here. Draw your navel in towards your spine. Twist really opening the heart towards the 298 00:28:18,230 --> 00:28:21,520 left side of the room. Extend through the crown of the head. Now you can see here my 299 00:28:21,520 --> 00:28:25,380 right knee is trying to come forward. I am going to see if I can keep my hips in line 300 00:28:25,380 --> 00:28:30,600 and knees together here, so I have a lot of things on my checklist here, and as I breathe

301 00:28:30,600 --> 00:28:35,190 deep, [inhale] if you go a little bit deeper, I can release the right fingertips to the 302 00:28:35,190 --> 00:28:39,850 ground and inhale, open up through the left wing. Psewwww. 303 00:28:39,850 --> 00:28:44,799 One more deep breath in here wherever you are, exhale slowly, melt it back to center. 304 00:28:44,799 --> 00:28:50,190 Straighten your legs, inhale, look forward, flat back position, and exhale, bending the 305 00:28:50,190 --> 00:28:54,190 knees generously, hands to the heart, and I am going to repeat the same thing on the 306 00:28:54,190 --> 00:28:59,659 other side. So inhale, extending forward, exhale, bringing the outer edge of the left 307 00:28:59,659 --> 00:29:02,590 arm now to the outer edge of the right leg. I am going to work really hard to keep my 308 00:29:02,590 --> 00:29:09,590 knees together here as I pancake the palms, and find my twist. So, I know you can see 309 00:29:10,770 --> 00:29:16,010 my back here, but I am going to keep talking. So twists are amazing for the belly. They 310 00:29:16,010 --> 00:29:22,480 are detoxifying. They massage those internal organs so they help us process our food better. 311 00:29:22,480 --> 00:29:27,149 Extending through the crown of the head I am going to breathe in, exhale, bowing forward. 312 00:29:27,149 --> 00:29:33,070 Take a couple of breaths here to just let it go. Pseewwwwwww. So yeah, twists are amazing

313 00:29:33,070 --> 00:29:40,070 for our belly. Psewwwww. They tone the belly. They detox. Psewwwwww. And then slowly I am 314 00:29:41,169 --> 00:29:45,149 going to walk my palms forward from here. I can bend my knees if I need to, and then 315 00:29:45,149 --> 00:29:51,730 nice and easy I am going to step one leg back, downward dog, and the other downward dog, 316 00:29:51,730 --> 00:29:55,990 pseewwwwwww. Taking a minute to rest here. Peddling the 317 00:29:55,990 --> 00:30:02,740 feet, and we go through one more hurdle sequence. Inhale in, exhale, think up and over as you 318 00:30:02,740 --> 00:30:07,429 shift into your plank. Keep the navel drawing up towards the spine, looking slightly forward, 319 00:30:07,429 --> 00:30:14,429 and exhale sending it up on the tippy tip toes, drawing the navel up and back, pseeewwwwww. 320 00:30:14,659 --> 00:30:19,950 Two more like that my friends, inhale in. As you exhale, go up and over, shoulders drawing 321 00:30:19,950 --> 00:30:26,950 away from the ears here. Psewwwwww. Inhale in, exhale, pressing up and over to come back. 322 00:30:30,350 --> 00:30:37,350 Whenever you're ready inhale, exhale, up and over, last time. Psewwwwww. And this time 323 00:30:40,360 --> 00:30:44,090 I am going to practice lowering down, so even if you're not familiar with chataronga, hug 324 00:30:44,090 --> 00:30:47,419 your elbows into the side body, you can always lower your knees here, and I am slowly just

325 00:30:47,419 --> 00:30:51,880 check in by slowly lowering down even if I only lower half an inch and collapse and fall 326 00:30:51,880 --> 00:30:56,360 and smile and laugh and fart, then that's great, but I am going to give it a try building 327 00:30:56,360 --> 00:31:03,110 those muscles and toning the belly. So inhale in, shift your weight forward, and whenever 328 00:31:03,110 --> 00:31:06,950 you're ready hugging those elbows in, I am going to slowly lower down my version just 329 00:31:06,950 --> 00:31:12,460 checking in, and then whenever I fall into the belly, I do a new laugh, and I take a 330 00:31:12,460 --> 00:31:17,990 moment here to rest. Psewwwwwwww. All right, last thing before we flip our burgers, 331 00:31:17,990 --> 00:31:23,740 before we flip our pancakes and come flat on the back again, I am going to draw my fingertips 332 00:31:23,740 --> 00:31:29,360 now towards my toes, forehead kissing the mat. Pressing the pelvis into the earth I 333 00:31:29,360 --> 00:31:34,669 am going to inhale in, slowly lift my head and neck up, drawing the shoulders away from 334 00:31:34,669 --> 00:31:41,070 the ear, shoulder blades in together. Psewwwwww. A little locust series. This is a great, full 335 00:31:41,070 --> 00:31:47,000 body strengthener. Great for metabolism. Great for your nervous system. Just in general really 336 00:31:47,000 --> 00:31:52,000 wonderful, full body posture. So inhale in as I exhale, I am going to slowly lift my

337 00:31:52,000 --> 00:31:57,779 limbs. Psewwwwwww. Like Mission Impossible so I inhale in and exhale, pseewwwww, I float 338 00:31:57,779 --> 00:32:02,620 up. I am drawing my shoulders away from ear, shoulders in and together. I can spread the 339 00:32:02,620 --> 00:32:08,080 toes. I can point the toes. I want to have a little awareness in my hands and feet here. 340 00:32:08,080 --> 00:32:11,230 I inhale, careful not to crunch the back of the neck, pseeewwwwww, and exhale, inhale, 341 00:32:11,230 --> 00:32:18,230 so I am literally letting the breath move this posture. Psweeeeww. I can look forward, 342 00:32:18,750 --> 00:32:24,890 or to support the lower back, I can look down, psewwwwwwww, a couple more breaths here. And 343 00:32:24,890 --> 00:32:30,210 then exhale and release, psewwwwww, and then I repeat that this time inhaling, reaching 344 00:32:30,210 --> 00:32:35,970 the fingertips forward, [inhale], and exhaling psewwwwww, lifting up, Mission Impossible, 345 00:32:35,970 --> 00:32:39,480 letting things hover. Now, I can get a little creative here. I can 346 00:32:39,480 --> 00:32:46,100 start to swim. [inhale] Psewwwww. This is a little cheesy, but full body strengthener. 347 00:32:46,100 --> 00:32:50,570 I can keep my gaze down, my eyes closed, or I can look forward, pseewwww. I can also just 348 00:32:50,570 --> 00:32:55,279 hold here and let my breath be what moves my posture. A couple of more breaths here.

349 00:32:55,279 --> 00:32:59,390 When you feel satisfied, gently with grace, with control, release, bringing the palms 350 00:32:59,390 --> 00:33:05,380 underneath the shoulders, and pressing up and back for a couple of breaths in child's 351 00:33:05,380 --> 00:33:11,090 pose, counterpose rounding the spine as I send the sit bones back, and then swimming 352 00:33:11,090 --> 00:33:18,090 the fingertips forward around the back to come here in balasama. Just a couple of breaths 353 00:33:21,649 --> 00:33:27,149 here, psewwwwww. And then slowly I will trace a line with my fingertips up, transition to 354 00:33:27,149 --> 00:33:32,649 all fours, cross the left ankle over the right this time as I cross through being mindful 355 00:33:32,649 --> 00:33:36,409 of the ankles of course and the knees, using my fingertips and palms to support this transition 356 00:33:36,409 --> 00:33:43,409 as I come back through ta, to dandasan, and then shifting my weight to my back, aahhhhhhh. 357 00:33:48,610 --> 00:33:55,610 Once you find your way here, guess what? We have one more thing to do. Ahhhhhhh. We come 358 00:33:57,480 --> 00:34:03,039 flat on the back. Once again, we inhale, draw that navel down, scoop the tail bone up, and 359 00:34:03,039 --> 00:34:07,360 lift the shins, psewwww up towards the sky. So just as we started our sequence today I 360 00:34:07,360 --> 00:34:12,290 am going to inhale. Reach my fingertips up over the head. Interlace the fingertips. Bring

361 00:34:12,290 --> 00:34:17,500 them behind. I am creating a little hammock for my head here. Thumbs extending so that 362 00:34:17,500 --> 00:34:21,329 I have a little extra support on the neck. Remember that big piece of fruit here. So 363 00:34:21,329 --> 00:34:28,329 I am not crunching here, but I am nice and open. Elbows wide. Here we go, inhale in. 364 00:34:28,500 --> 00:34:33,730 As you exhale, lift your head and neck and shoulder if they aren't already lifted. 365 00:34:33,730 --> 00:34:38,629 And on an exhale, I am going to straighten my right leg. Psewwww, a little bit of a diagonal 366 00:34:38,629 --> 00:34:42,060 here. So if you're looking, if you're in a room, if you're not outside and you're in 367 00:34:42,060 --> 00:34:46,300 a room, then you can see the crease of where the wall and the ceiling meet. I am kind of 368 00:34:46,300 --> 00:34:53,300 sending my right toes towards that crease. Lots of space, long in the spine, inhale in. 369 00:34:53,609 --> 00:34:58,820 As I exhale, I am going to reach both fingertips up and over towards the left side of the room, 370 00:34:58,820 --> 00:35:03,800 and this is where I am like holding Symba over the cliff here, so I am not collapsing 371 00:35:03,800 --> 00:35:09,730 in, but I am holding Symba out like the circle of life. So nice, long lines is what I am 372 00:35:09,730 --> 00:35:16,060 getting at here. Breathing, navel's drawing down, table and scooping up. Inhale in, exhale,

373 00:35:16,060 --> 00:35:20,430 switch. Point your left toes, bend your right knee in, take Symba over to the other side. 374 00:35:20,430 --> 00:35:25,589 Pseewwwww. A couple of breaths here in the circle of 375 00:35:25,589 --> 00:35:31,339 life. Then the moves a circle, I am going to regret this, inhale in, exhale, shifting 376 00:35:31,339 --> 00:35:35,570 up and over, taking Symba. I totally just thought of Symba right now. It's not something 377 00:35:35,570 --> 00:35:41,790 I normally say [laughs] in practice, but reaching and then back and forth in your own time, 378 00:35:41,790 --> 00:35:46,290 psewwww. So this is the equivalent of like this bicycle thing, but we're not crunching, 379 00:35:46,290 --> 00:35:52,740 we're keeping it nice and open. So lots of space in the throat, psewwwwwww. Back and 380 00:35:52,740 --> 00:35:59,740 forth, diagonal line, bent knee, pseewwwww. Psewwwwww, psewwwwwww. Sometimes in class 381 00:36:03,150 --> 00:36:10,020 we take the palms together here Namaste two. And when my breath starts to get compromised 382 00:36:10,020 --> 00:36:15,430 is when I can stop this, and then come back to it, or if I am starting to get this crunch 383 00:36:15,430 --> 00:36:19,070 then instead of the space, then that's also a good time to take a rest. When you feel 384 00:36:19,070 --> 00:36:22,780 satisfied, we'll come back to center. We can pulse here just like we did at the beginning

385 00:36:22,780 --> 00:36:29,780 of class. And then hugging the knees into the chest. 386 00:36:30,650 --> 00:36:35,650 I will finish with the hedgehog posture, rounding the spine, visualize lots of space between 387 00:36:35,650 --> 00:36:41,060 each vertebrae, nose to knee keeping the shoulders and elbows relaxed, so I am tagging a little 388 00:36:41,060 --> 00:36:48,060 weight in my elbows here. Hmmmmmmmmm. Then lastly, extending the fingertips to reach 389 00:36:50,589 --> 00:36:55,040 towards the outer edges of the feet. I am totally scooping my tailbone up, drawing my 390 00:36:55,040 --> 00:37:01,670 navel down, really compressing my belly, rinsing out, massaging those internal organs, psewwwwww, 391 00:37:01,670 --> 00:37:08,000 one more breath, and then exhale just as we did before, recline, butterfly. Soles of the 392 00:37:08,000 --> 00:37:13,690 feet together. I soften in the belly. I relax through the bowl of the pelvis here. Relax 393 00:37:13,690 --> 00:37:19,820 the shoulder blades. Find that open chest. I take a deep breath in, then exhale out through 394 00:37:19,820 --> 00:37:26,820 the mouth. Ahhhhhhhhhh. Two more like that, like a lion's breath inhale. [inhale] And 395 00:37:28,410 --> 00:37:35,410 exhale, completely, psssshhhheeewwww. Last one, full breath, inhale, deeply [inhale], 396 00:37:36,560 --> 00:37:43,560 and exhale, let it go, ahhhhhhhhhh. Draw the legs down one at a time, and then take a moment

397 00:37:45,880 --> 00:37:52,880 here to rock on the heels psheewwwww, and rest. Hmmmmmmmm. 398 00:37:54,130 --> 00:38:00,950 Okay, so that was our first sequence for Yoga for Weight Loss. Just a basic sequence. Do 399 00:38:00,950 --> 00:38:05,619 what you can. Build up. Let it be a process rather than, "Oh, I can't do that, never watching 400 00:38:05,619 --> 00:38:09,440 that, and I am going to try it." Give it a try, remember the beginning stages are always 401 00:38:09,440 --> 00:38:13,920 the most difficult, and I am here for you. We have many more sequences that fall under 402 00:38:13,920 --> 00:38:20,480 Yoga for Weight Loss among many other things for 2013. So subscribe to the channel. Be 403 00:38:20,480 --> 00:38:27,480 sure to "like" Yoga with Adriene on Facebook so you don't miss out on anything. Let me 404 00:38:28,950 --> 00:38:35,950 know if you have any questions. Please leave comments below, and good luck. Namaste.