Yoga for fitness

Hi, everyone . And you asked for it, today we have a longer sequence in our Yoga for Weight Loss series and itis a total body wake-up call and a lot of folks are looking to check-in with the body, to connect or reconnectwith the body, get in shape for the summertime. So whether you're looking to lose weight orjust find what feels good in the summer time, this sequence is setup foryou. We're going to touch on all the major muscle groups, we're going tointegrate and focus on quality of movement, and get in shape for the summertime,find what feels good. Hop on the mat and let's begin. Okay. So we're going to begin flat on theback, taking a second to lay out. Take a deep breath in then exhale, let itgo. So even though we're going to work a little bit hard today on the mat, we'regoing to just set an intention here to always move with grace,with ease, to find what feels good, and to be with the breath. So just take a couple seconds here on yourown to just check-in with the breath, check-in with the body. You can evenpause the video here and really take a couple seconds to just let theday go, let the to-do list go, and commit this time to yourself and yourpractice. Then begin to wiggle the toes, wiggle thefingertips. Maybe open the mouth, the jaw, nice and wide. Lick your lips, lickyour chops. Begin to point and flex the feet, notice that ripple effect.Opening and closing the palms. Choosing to have a full body experience hereas we work out on the mats, so I like to think of yoga as an opportunityto spin plates mindfully. We're often asked to spin so many plates in a dailylife, so here we get to do it mindfully, practice doing it mindfully. Inhale, reach the fingertips, up and overhead.Nothing fancy here, just a full body stretch. Notice I've walked my heelsin to be inline with my hip points here. As I stretch it out, take a deepbreath in, and on an exhale float it down. Hug your knees up to your chest,wrap the arms around the shins, tuck the chin into the chest, layingthem through the back of the neck. Take a couple seconds here, why not,to rock a little side to side. Then cross your right ankle over your left,grab onto the outer edges of the feet, always mindful of the knees here.As we inhale in and exhale, rock it up, you can rock it a couple times.If that feels good, I'm going to come to a nice, easy cross-legged positionhere. Now this might not be easy for you, so go ahead and take a coupleseconds to find ease. So rather than it being easy, we come into a place ofease. As we inhale, rolling up through the top ofthe head, the crown of the head here, maybe looping the shoulders a coupletimes. And then we inhale, draw the palms together at the heart. Inhale, liftthe sternum to the thumbs. Find that dual action, tops of the thighsdraw down as I lift up through my heart. Same thing on extending through thecrown of the head, but grounding down through the shoulder blades, tagginga little weight in the elbows. Take a deep breath in, as you exhale. Interlacethe fingertips, press the palms forward, up, and back. Climbing up throughthe side body here, inhale in. And exhale, break free. Fingertips floatdown and away. A couple more like this. Now, a couple notes here, the lower body isgoing to want to kind of come up here, keep grounding through the lowerbody. So remember your foundation is everything here, building from the groundup. So even the outer edges of my feet here have a brightness. Tops of thethighs draw down and we come to prayer, Namaste. Inhale in, sternum lifts to thumbs. Takingit nice and slow here in the beginning, we interlace on the exhale. Andinhale in again, reach it up, forward, up, and back. Lots of space betweenthe ears and the shoulders here, so crawl the shoulders away from theears. We can begin to draw the hands away or, if the shoulders are reallytight, you can keep a nice diagonal line here, no problem. So we're really establishing that we're hereto notice the sensations, not to master the art of yoga. That's actuallya trick question there because the art of yoga is really being in touch withthose sensations. Take a deep breath in, this time we can draw a line withthe nose, look up. Careful not to crunch the back of the neck on an exhale,float the fingertips down. Opening the chest, opening the shoulders. Inhale, grounding through the tops of thethighs. This town, this time, this town, "This town's going to do some yoga."This time jumping right in, inhale, reaching forward, up, and back. Exhale,float it down. Great, nice and easy here, fingertips come to the sides.We draw a couple circles with the nose here, round and round. Notice howI'm letting my mouth stay open here, so I'm not clenching my teeth or myjaw. Nice and soft. Reverse your circle if you haven't already,work out the kinks, just noticing the sensations here. And then I drawthe palms back together at the heart. Deep breath in, exhale, let itout through the mouth. Great. Interlace, inhale, forward, up, and back.Exhale, floating the fingertips down. And now spreading the palms, we diveforward onto all fours. Okay, so diving into all fours here. Rightaway, I'm going to spread my palms nice and wide. Walk my wrists underneathmy shoulders here, finding a comfortable base, and then walking my kneesunderneath my hip points. Pressing into the tops of the feet as wellhere, I'm going to take my gaze straight down between my index fingers. Takea deep breath in, and exhale, press up and out of the palms. That hand toEarth connection here, hasta bandha. Draw the tops of the shoulders awayfrom the ears, elbow creases shine towards the front of the mat. Now I'm even going to press into the topsof my feet here, and broad and through the back of the neck. So gaze is straightdown, I'm extending through the crown of the head here. Now I'mnot sinking into my bones here, but I'm pressing up and out of my foundationagain, building everything from the ground up. Now I'm going to check-in with my center,I'm going to light this fire in my belly. And I'm going to think about mycore as this channel from the crown of the head to the tip of the tailbone,so I'm not going to let my lower belly draw down. I'm going to draw mynavel up, nice and long in the lower back. And I'm not going to collapseinto my shoulders here, but I'm going to press up and out of my foundation. Now you might begin to feel a little bit offussiness in the wrist if you haven't worked like this in awhile or ever.So, I really, really encourage you to check-in with the sensations from thecrown the head to the tip of the tailbone, to press up and out of the palms,this is going to help us in our standing postures. And when things startto get a little heated, we'll have integrity in the practice. So, to check-in with that sensation furthermore,I'm going to inhale in, exhale, press my palms, press into the topsof the feet, and let the knees hover here. Now it's not a big hover, it'sjust a small hover. Tops of the shoulders drawing away from the ears, gazestraight down, navel draws up towards the spine. Now breath here, welcome that heat, that energy,that prana flowing through the body, that shaky shake. Hold on to yourintegrity and remember the neck is an extension of the spine, so keep thegaze down, crown reaching forward. One more breath in here, hang inthere. And then exhale gently, with ease slowly lower down, kiss the twobig toes together, bring the knees as wide as the mat, and we send it onback, extended child's pose. Here we can open the palms, if that feelsgood, we can wiggle the fingertips, if that feels great. And let theforehead rest on the mat for three breaths. Breathing into the lower back.Maybe breathing into the belly here, letting the heart melt down onthe exhale. Now on your next inhale, rather than just shooting a look up,consider drawing a line with your nose up towards the front of the mat. So we're beginning to move in this kind ofintegrated way. So rather than just looking up crunching the back of theneck, I'm really milking it, finding what feels good, sending some energyback to my sit bones as I draw a line with the nose and look forward. Spreadthe palms, inhale, reach forward, and we come back to all fours here.Walking the knees underneath the hips and wrists underneath the shoulders. Inhale in, exhale, again we press up and outof our foundation, find that hover here. Breath, nice, long, smooth, deepbreaths. Tops of the shoulders drawing away from the ears, gaze is straightdown. Press into all your knuckles here, press into all ten fingerprints,see if you can grow a little bit taller. And on an exhale with control,with ease, I slowly lower it down. This time elbows come where the palms wereas I prep for downward facing dog. With a little puppy posture, walkingthe knees back. Fingertips are going to stay inline with the elbows here,so they're going to want to come in towards the center or out. See if you cankeep them nice and in line with the elbows, just notice as I walk theknees back and melt my heart down. If the shoulders are tight, we may only comethis far. Breathing, and in time melting it back, letting the pelvis tiltup towards the sky, and then softening that lower rib cage in. A coupleof nice, long, smooth, deep breaths here. Awareness in all ten fingerprints,nice and strong. Then inhale, integrated movement, I draw a linewith the nose, slowly look forward, and shift my weight so that my heartcomes just in front of my elbows here. Now, you might know where I'm headed here.I'm going to curl my toes under, keeping the elbows underneath the shouldersand the wrists in line with the elbows. I'm going to inhale in, curl the toesunder, and exhale, extend through the heels. Now the crown of the headis going to want to collapse down, keep that neck nice and long. Tops ofthe shoulders are actively drawing away from the ears, I'm drawing mynavel in towards my spine, and my sit bones down towards my heels. Now press up and out of your foundation, takeone more deep breath in here. And then exhale with control, slowly rockingonto the knees, and coming back to all fours. Last time here as we hoverand tabletop. Spreading the palms wide, inhale in, exhale, we lift upnice and easy. So rather than pressing up, think about levitating, enjoyit. Right? Pressing up out of your foundation and then letting it hover.Enjoy your focus, straight down here. Nice, soft drishti as we look straightdown. Long, beautiful neck, navel draws up, really lengthening from crownof the head to tip of the tailbone. This is hard work, so breath, hangin there, lots of integrity. And on an exhale, slowly lower down. Great. Curl the toes under, reach the fingertipsforward. You can always send it back to extended child's pose insteadof downward dog, no problem. Or you can come to this puppy posture whichis pretty much the same benefits as downward dog, just a little morecooling and less of an inversion. So I'm going to go up in a downward facingdog by curling my toes and spreading my palms wide. And then today I'mgoing to really tilt my pelvis up here and let that be what drives me up.So tailbone lifts up towards the sky, hip points lift high. Notice I'm keepingmy knees bent here at first as I just check-in with the body. So you can stop looking at the video for asecond here and just peddle the feet and find your dog today, just noticethe sensations here. You can close your eyes. And above all, my friends,take a nice, sweet, deep breath in, and exhale, let it out. So I'm not tryingto create the perfect downward dog shape, even here I'm not tryingto create the perfect downward dog shape for you. I am checking-in with mydog. Later on I can work on action points of thepose, but I'm pressing up and out of my foundation, and just bringing alittle bit of life to the body. Okey-dokey, one more deep breath in here,hang with me. And exhale, we slowly lower to our knees. Great. Come onto the fingertips, come ontothe tops of the feet, walk your fingertips all the way up, palms come to thetops of the thighs, tailbone scoops under and lengthens down as I comeup here on my knees. Once again, just as I did before, I'm going to draw mypalms together at the heart. Inhale, lift sternum to thumbs, exhale, interlacethe fingertips. Inhale, pressing into the tops of the feet for stabilityhere, softening the lower rib cage in, so I'm kind of knitting thoselower ribs in. So lots of integrity, and then tailbone is drawing down. I'm going to interlace the fingertips andinhale, reach up. Full breath here, stretching through the side body, liftingup. And then exhale, floating the fingertips down and away. Openingthe shoulders, here we go again. Inhale, pressing forward, up, and back.Exhale, floating the fingertips away. Inhale, maybe the neck startsto get a little bit involved, maybe the nose traces the fingertips.Exhale, and this time we inhale, open the palms wide, spread the fingertips,spiral the shoulders. So we're really getting this spiral effecthere as we open the heart. Inhale, reach it up, smile, palms come together,ji. And we'll all tuck our pelvis here, lengthening the tailbone down,and then exhale, pranam bowing. Bowing to that which is greater here, we takea deep breath, and exhale, let it go. Draw a line with your nose, inhale,look forward, spread the palms, shift your heart forward, curl yourtoes under, and shimmy it on up again, downward facing dog. Okay. So we're starting to deepen the breathhere, we're starting to warm up the body, create space from the sit bonesto the heels, and keeping an awareness on the space between my navel andmy spine as I peddle the feet here. And I'm even softening those lower ribcage, those lower rib cages, the lower rib cage here, knitting them together. I'm going to slowly walk up towards the frontedge of my mat. Taking it nice and slow, rolling through the foot, havea little fun with it. Why not? Really massaging through the foot, checking-inwith the sensations on the soles of the feet. As I come up to thefront edge of the mat, feet either hip width apart or flush together,you decide, but nice, conscious footing here. Now inhale, draw your palms to the tops ofthe feet, slide them all the way up to the thighs past the shins, past theknees, all the way up to the tops of the thighs. We inhale, loop the shoulders,lift the heart, extend through the crown of the head. Sit bone toheel connection here as I just, you know, check out where my weight is onmy feet. So, this is going to be different for everyone. Just check out whereyou are, bring some integrity into the neck as we draw the navel up, andinhale in. On an exhale, slide the palms past the knees,past the shins, back to the tops of the feet. Inhale in again, slidingthe palms now to the shins. Same thing here, we loop the shoulders, no lockingin the knees here so nice and soft in the knees as I spread awareness throughall four corners of the feet, and lengthen the crown of the head forward.Deep breath in here, shoulder away from the ears. On the exhale,slide it back down. Now bring your fingertips to the outer edgesof the feet, we inhale in, knees can be soft and bent here. As we inhalein, we loop the shoulders and slowly, without locking the knees, look forward.So we have three versions here of flat back. One, two, and three. Andyou can mix and match them throughout this practice. On the exhale, we soften and bow. And theneveryone, tuck your chin into your chest, bend your knees generously, dropyour sit bones, and slowly roll it up. Take your time, stack the spine.You know what to do here, curling that tailbone in, noticing the sensationsin the body as you rise up to the mountain pose. It's here where youcan take a second to put your hair behind your ear. No, to either bringthe feet flush together or spread the toes and keep them nice and hip widththe part. Now, Tadasana, we inhale, lift the heart up,loop the shoulders, tailbone lengthens down. I draw energy up through thearches of the feet and here I go, inhale. Spiraling the shoulders, I inhale,reach it up. Palms kiss together here and then exhale. I'm going tosoften the knees as I bend forward all the way, Uttanasana, forward full. Now inhale, lift up to your flat back position,your version. And then exhale, soften and bow. Back up the way wecame, open the palms, spiral the shoulders, bend the knees, inhale, reach itup, palms kiss together, then we exhale back down to the heart. Three morejust like that, picking up a little bit with speed. Inhale, moving mindfully,reach it up. Exhale, diving forward, no locking of theknees here. Inhale, lift a flat back position, your version, find your ownexpression here. Be with the breath as you exhale, soften and bow. Inhale,open the palms, spiral the shoulders, reach it up, and exhale back downto the heart. Tailbone down, tucking the pelvis. So I'm going from here, this is like I LoveYou a Bushel and a Peck to really drawing my center underneath me, sohead over heart, heart over pelvis. That's what I mean by tucking thepelvis; I get the question a lot here. Okay, one more time, inhale, open thepalms, spiral those shoulders open, armpit chest lifts up as palms cometogether and we soften the knees to bow forward. Inhale, lift up to flat back position, mixand match your version, inhale, extend, and exhale, soften and bow. Inhale,spiraling the shoulders, reach it up, and exhale back down to the heart.Take a deep breath in, exhale, interlace the fingertips. Softening the knees,inhale, pressing the palms forward, up and back, just like before. Andexhale, releasing the fingertips and taking it all the way down.Notice I'm keeping the knees nice and bent here. Inhale, lifting and listening,lifting up to a flat back position, and exhale, soften and bow. Now this time, step your right leg back intoa runner's lunge. Take a couple of breaths here to just find your footing,walking those left toes and that left heel out so we're not on a tightrope. Nice wide base here, I like to work with a nice wide base as I pressinto my right big pinkie toe. And to each his own, you might find that youneed to lower this right knee here, take your left thumb, peel that lefthip crease back, and just check it out, my friends. Make sure you're breathing, don't worry aboutdoing it right, just notice the sensations in the body. Your body willtell you what to do. So, inhale, everyone, loop your shoulders, heart radiatesforward and on an exhale, plant your palms and think about drawing yourleft leg all the way up so we're working the core here. So we're notjust brushing this leg back really heavy, we're pressing up and out ofour foundation as we make this transition. So I press up, lift that leg,and step it back. Down dog, peddle the feet, breath deep, softening thatlower rib cage again. Head and neck is nice and loose, make sure you wiggleyour neck, make sure your not holding. Now from here I'm going to inhale in, exhale,come on to my tippy tiptoes. And then slowly shifting forward, I'll lowermy knees and come back to that tabletop position, drawing the navel up, pressingup out of my palms. Inhale in here, and exhale out through themouth. Inhale in again, slowly pressing into my foundation, I'm going toextend the right toes out towards the back of my mat. Now you'll notice that the weight is goingto want to shift over into the left side of the body here. But I'm goingto try to keep my shoulders square, my heart lifted, my navel drawingup towards my spine, and then I'll slowly take my right toes and turn themtowards the left side of the mat. So I'm dropping that left hip bone downhere as I do that action. And then I can release the right toes back tothe mat so that they don't have to be so high, I want to keep my hip boneslevel here. And remember, we can always adjust our hands, adjust our feet. Empower yourselves to really be the directorhere, to notice the sensations and make adjustments. Explore, be expressivebased on those sensations. So when we're really listening to the body, we'rereally doing it right. Inhale in, exhale, draw everything in towardsthe center. Carve a line with your right knee and draw your nose to yourknee, press up. Navel draws up towards the heavens, pressing into the palms.Two more of these. Inhale nice and slow. Notice my gaze is straight down here, droppingthat hip bone, pressing up and out of the palms. On an exhale, nose toknee. One more, inhale, extend, tops of the shoulders drawing away from theears, and exhale, carving a line with my knee, nose to knee. Great. Inhale, last time, extend out this time. I'mgoing to press into my right palm, draw my navel up, and then reach theleft fingertips towards the front of the mat. So right toes back, leftfingertips forward, I'm pressing up and out of my foundation to keep my shoulderslevel, my hip points level. Lots of hard work here, inhale in,and then exhale. Find the ease, with control we release it back down. Great. Take a second if you need to roll your wristsor take a breath or two in extended child's pose. And then we come backto all fours, spreading the palms, pressing up and out of my foundation.Inhale, extend the left toes out, so switching sides now. Really extendingthrough the toes here, I reach, reach, reach. Weight is going to wantto come into the right side body, I'm going to keep it nice and even,or at least I'm going to set intentions to keep it nice and even. Buildingthat strength in the body, nice and slow. Navel draws up, I turn my left toes now towardsthe right side of the mat, or the right side of the room, really droppingthis left hip, excuse me, left toes towards the right side of the room.Yeah. Dropping this left hip bone, pressing up and out of the palms, extendthrough the crown of the head. The back of the neck is nice and long,there's no crunch, no drop, beautiful straight line. Now inhale in, exhale, nose to knee. Naveldraws up, lower belly, inhale, extend nice and slow. Don't let all the weightcollapse into the right body, but keep it nice and center. Right sidebody, nose to knee. Inhale, extend, exhale, nose to knee. Inhale, extend,keep the left toes extending, draw your navel up towards your spine, pressup and out of the left palm, and inhale. Right fingertips reach forward, so I'm reachingwith my right fingertips, I'm extending through my left toes, heartis lifting, I'm pressing up and out of my foundation, I'm breathing deep.I might be trembling a little bit here, but I'm smiling, finding the ease. Andon an exhale, I slowly lower down. Again, take a second to roll through the wristif you need to. Breath, we can always go to extended child's pose, otherwiseI'm going to walk my fingertips forward, curl the toes under, andsend it on back, downward facing dog. Peddling the feet here for a couplebreaths, and then arriving in a little bit of stillness here, lettingthe breath do the movement. Couple of action points here, spreading awarenessthrough all of my palm, all the knuckles, all ten fingerprints. Reallypressing up and out of the palms, finding this external rotation in theshoulders, and then this internal rotation in the tops of the thighs.Inhale, drop your left heel, slide the sole of the right leg up towardsthe heavens. Now same thing we did on all fours here. I'mnot going to let my weight come into the left side body, but I'm goingto try to keep my shoulders square here. Maybe turn the right toes towardsthe left side of the mat to feel that right hip point or right hip bonedropping. Then everyone, inhale, lift your right foota little bit higher so you drop your left heel. Take a deep breath in, andexhale, bending all the way up into our runner's lunge. Great. Slowly lowerthat left knee down, come onto the top of the left foot. I interlace my fingertips, bring them to thetop of the right thigh, and press my heart up, really paying attentionto my footing here. So, maybe coming to that nice wide base if that feelsmore stable, but then also integrating from the tail to the crown ofthe head, drawing that tailbone down. If you need to pad the knee here, you can.You can also double up on the mat here, like so, revealing the bottom ofyour mat to the world.

Okay. So I'm here, I'm not sinking in just yet,I'm nicely stacked. So I'm, again, softening the lower rib cage, I'm liftingup through the crown of the head. Inhale, palms come together. Mylegs are working super hard here, by the way. I'm squeezing my inner thighsin towards the center and it's almost as if I'm trying to press up and outof that back leg. So, I'm not soft and I'm not sinking in, I'm lifting up,legs are nice and strong, palms back together at the heart. Take a deep breath in, exhale, interlace.Inhale, now sinking forward with integrity, mindful as I inhale, reach forward,up, and back, crescent moon. On the exhale, bend the elbows, release thefingertips, open the shoulders wide, palms back together at the heart. Inhale with the sternum to the thumbs, exhale,interlace. Inhale in again as we reach the palms forward, up, and back.Breathing into that left hip crease, bend the elbows, open the shoulders.Just moving with your breath here, one more, inhale. Beautiful, belly comesto the top of the thigh, palms come to the mat, and I curl the backtoes under and step it back, downward facing dog. Peddling the feet fora couple breaths, then once again finding that stillness. Knees can staybent here, as generously as you need. Breathe. Now drop the right heel, inhale, slide thesole of the left leg up. So I'm, sole of the left foot, so I'm not just hoistingmy left leg up. Okay? I'm integrating, I'm using that integrated movement,so it's not what we're doing, but how we're doing it, the qualityof movement here as I slide and extend, integrating every muscle fiber. Rightheel continues to drop, turn your left toes towards the right side of themat, dropping that left hip bone, pressing up and out of the palms. Breathehere, everyone. So even if the leg only goes this high orthis high, that's great. But we're not wanting to come all the way intothat right shoulder here, but keep the shoulders nice and square. Now on your next inhale, everyone lift yourleft leg a little bit higher, wherever it's at. And then take it on through,carving a line with the knee up. And we come to the other side, droppingthe right knee down, coming onto the top of that right foot. There's no rush in transitions, so take yourtime here, interlace the fingertips, squeeze those inner thighs together,find that Mula Bandha, that lift from the pelvic floor, more on thatlater, and there's another video on that. As we inhale, loop the shouldersand come to find our footing. Squeeze the inner thighs together, palms cometogether at the heart. Head over heart, heart over pelvis. Pelvis is goingto want to tuck out here, but I'm going to draw it in, lighting thatfire in my belly. Inhale, and exhale, interlace. Here we go, inhale, gently,mindfully, with an attention on that back foot, so don't forget about yourfoundation. As I inhale, press it forward, up, and back.On an exhale, notice the sensations in the right of that hip crease,that right hip crease as I bend the elbows and float it back. Sorry, it'shard to talk and feel the sensations here, I'm normally walking aroundthe room while I do this. So, sinking into that front knee, make sure itdoesn't go past that front ankle as I reach forward, up, and back. Openingthe heart, navel draws in as I exhale. And one more, follow your breath,inhale. Belly comes to the top of the thigh for stability, I plant my palms,curl my back toes under, and this time I'm going to lift that back kneeand rock the back foot up to meet the front, forward fold. Now, often people ask me, "I know I can'tdo it in one step." Who cares? Take ten billion steps, enjoy the journeyas we come all the way back up to forward fold, Uttanasana. In time we'll buildthose intercostal muscles and we'll have the strength, most likely, to stepthat leg up, but it takes time. Let it all hang, take a deep breath in, Uttanasana.As we exhale, grab the elbows, if that feels good, rock a littleside to side. And releasing the hands, inhale, lift up to flat back position,your version, and exhale, soften and bow. Spiral the shoulders, openyour palms, bend your knees, and reach it up, inhale, full breath, full bodyexperience, and exhale back down at the heart. Jumping right in for more, inhale, reach itup. Enjoy this next move as we exhale, soften the knees and bow forward.Breath, inhale, lift up, flat back position, your version. And exhale, softenand bow. Inhale, stepping the right leg back, runner's lunge. This timeyou can lower that back knee or keep it lifted as we spiral the shouldersand inhale, reach it up to high lunge. Exhale, drawing the shoulder blades in togetherand down, peeling that left hip crease back, finding your footing. Sodrawing energy up from the earth, inhale in here, exhale, float the fingertipsdown and around to come together, palms back at the heart. Okay, inhale, squeezing the inner thighs together,we interlace here. And reaching forward, inhale, palms reach forward,up, and back. On an exhale, you can stay here for a couple breaths, buton an exhale we release. Same as before, pressing into that back pinky toe,inhale, forward, up and back, exhale. Last time, inhale, interlace. To come out, belly comes to the top of thethighs, step one. Step two, palms to the mat, step it back, downward facingdog, lifting that back leg up and we breathe. This time we can lower to the knees wherewe're going to imagine a nice hurdle here in the center of our mat. We'vedone this in a couple other videos and I'm really digging on the hurdlehere in my public classes. So imagine there is a hurdle here, I'm goingto draw the navel up and over so I'm going over that hurdle. So rather thanjust sliding into plank, I'm going up and over, so pressing up and outof the earth. You can come to plank here or lower the knees for a half plank,no problem. If you do lower the knees, make sure that you still createthis nice long line from the crown of the head to the tip of the tailbonehere. So we're not letting the pelvis poke out, we're tucking it in. Tailbonelengthening down towards the backs of the knees. Great everyone, inhale in here, exhale, slowlygo up and over, back that hurdle, downward facing dog. Two more likethat, up and over, and back. Last one, up and over, navel draws up, plankpose, come back, up and over, dropping through the heels. Lots of spacebetween the ears and shoulders here. And then we inhale, lift the right toes,step the right leg up, runner's lunge. Now we can lower the knee here if we needto, otherwise we're going to keep it lifted, keeping a nice awareness in thatleft pinky toe here. Finding my footing, knees stacked above the ankle, andinhale. Opening the hands, I reach it up as I press into my front foot,high lunge. Right hip crease is peeling back, breathing into the front ofthat left hip crease, float your fingertips down and away, palms come togetherat the heart. Inhale, lift your sternum to your thumbs, exhale, interlace. Here we go again, find your expression, movewith your breath. Inhale, pressing the palms forward, lengthening throughthe crown of the head, up, drawing a line, and back. Exhale, bending,softening through the elbows, we release. Inhale, reach forward, up, and back,squeezing the inner thighs together for stability. On the exhale, softenand release. One more, inhale. Strong lower body, naveldraws in, exhale, lower belly in, elbows down. To come out, belly to the top of the thighs,step one. Step two, palms to the mat, I'm going to step it back to plank.I can go to half plank here, I'm going to show a half plank here. Crossingthe ankles, I'm going to tuck my pelvis, lengthen down through the tailbone,straighten my arms, press up and out of my foundation. Now I can do thishere in plank as well. Chaturanga practice, so a lot of people areintimidated by Chaturanga. Think about this as practice, as I inhalein, exhale, bend the elbows just halfway, whatever your halfway is today. Nowpressing back up, we're going to do three of these, we got this, inhale.Don't let the neck go, keep drawing the tailbone down towards the backsof the knees. On an exhale, bend your elbows. Notice how I'm not bendingthem left to right, but keeping them nice and close to the side body. Press it up. Even if you only bend half aninch here, that's gravy, baby. It's got to start somewhere. Right? Transformationis hard, but that's what we're here for. Inhale in, marrying it withthe ease. Nice and long in the neck. Now this time, either with the knees on thefloor or lifted in plank, I'm going to lower all the way down, nice andslow. Lower down until you collapse down, my friends. And come onto thebelly. Go ahead and take a couple seconds here to rock a little sideto side, smile. Take a deep breath in, then exhale, bring the tops ofthe feet to the mat, heels are in line with the hip points here. Drawing the tail down, pelvic bone, or pubicbone, pressing to the earth, I'm going to inhale, drawing the elbows underneaththe shoulders, spreading the palms nice and wide, elbows underneaththe shoulders. Again, pressing into my foundation by pressing into the pubicbone, pressing into the tops of the feet, and then growing tall from thereand then finding that extension through the crown of the head. So I'm not crunching in the neck here, I'mreally allowing the shoulder blades draw in and together and down. Spreadthe palms, and then my elbows kind of have this active sensation there evendrawing away from each other, as if I were trying to tear the mat in half.As my front fingertips extend forward, tearing the mat in half, the oppositedirection. Does that makes sense? No, fu**. Start again, sorry. Unknown Male: Okay. Okay, walking the elbows underneath the shoulders,spreading the palms wide. Again, coming into my foundation bypressing into the pubic bone, pressing into the tops of the feet. Imaginetearing your mat apart with your elbows, left to right. So nice, strongfoundation. As from there I grow tall, extending through the crown ofthe head. Now soften the lower rib cage in again. Breathinginto the abdominal wall, feeling the sensations in the body, not givingup with the integrity, so really pressing into the foundation. No collapsinginto the bones here. Now, maintain that as we inhale in. Again,pressing through the foundation, exhale. Draw a line with your nose past yourright shoulder. Shoulder blades in and together and down. I find thatextension in the crown of the head here really breathing into the left sideof the neck, then exhale, come back to center, and same thing on theother side. Taking it to the other side, drawing a line with the nose pastthe left shoulder as I breathe into the right side of the neck. Butalso press up and out of my foundation and extend through the crown. Lots of sensations here as I inhale in, exhale,back to center. Slowly drop your chin to your chest, release, palms goto where the elbows were here, we curl the toes under. And first we pressit to the top of a push-up, inhale, exhale back, downward facing dog.Dog peddle the feet. Now, you can experiment with how long or shortyour dog is here. I'm going to inhale in, walk my toes up just a littlebit, bend my knees generously, belly comes to the tops of the thighs. Nowremember that hurdle, that up and over action as I bend the knees generouslyand just play around. Open yourself up to a new experience, bend theknees, and then inhale in, then exhale, hop towards the front of your mat. If you don't make it, walk up towards thefront edge of the mat and let it hang over, Uttanasana. Grab the elbows, rocka little side to side, breath in and out. Release the hands, inhale, liftup to flat back position, your version. Remember we can mix and match here,and on an exhale, soften and bow. Bend the knees, spiral the shoulders,open the palms, inhale, reach it up. And exhale back down at the heart. Unknown Male: Can I get that inhale reachingup one more time? Adriene: Yeah. Unknown Male: Okay. And, go. Adriene: Soften in the knees, open the palms,spiral the shoulders, and inhale, reach it up. Nice, full, deep breath.Palms kiss together over the head, and I exhale back down at the heart.Jumping right in, inhale, reach it up. Last time, exhale, soft in the knees as Idive forward, enjoy this move. Inhale, lift to flat back, your version. Long,beautiful neck, exhale, soften and bow. Heel-toe, heel-toe the feettogether, plant the palms by bending your knees and hop it back to plank,surprise yourself. Great. Stretch out through the backs of the legs.Remember that sit bone to heel connection as I press up and out of the palms.Inhale in, keep extending through the left heel, lift your right legup. Doesn't have to be a big lift, just a little lift. Now for five nice, long, deep breaths I'mgoing to move this leg. Remember finding the ease, remember hovering in thattabletop position where I press up and out of the palms. Two more breathshere, you can do it. Navel towards the spine, find the grace, find theease. Exhale, release, ease come to the mat, come on to the tops of thefeet, fingertips walks back up to the tops of the thighs. And we inhale,spiral the shoulders, reach it up. Tailbone draws down as the palms cometogether at the heart. Great. Diving back in for more, roll your wristsa couple of times, back to tabletop position, then curl your toes under,send it back to plank. Sit bone to heel connection, pressing up and outof the palms, extension through the crown of the neck, crown of thehead. Long, beautiful neck. Send that energy through your right heel first,it's going to help. Then inhale in, exhale, lift the left leg. Fivebreaths. You can let it just stay, spreading the toes,or I find it helps to move. Moving, breathing, smiling. Strong upper bodies,strong core, nice awareness from the crown of the head to thetip of the tailbone. Two more breaths here, as you lift the back of thatleft thigh towards the sky, and then exhale. And you're ready, lower down. Go ahead and bring the two big toes together,widen the knees as wide as the mat, and set it back to extended child'spose. This time, knees nice and wide, palms are going to come together,and swim forward, up, and back here. Palms in prayer, kind of coming intoa little shark fin here, as we rock a little left to right and breath. Thenforehead rests on the mat, fingertips can soften here. On your next inhale, imagine breathing intoyour lower back. Feel the skin of your back stretch as you breathe in. Andon an exhale, imagine sending your sit bones down to kiss the soles of yourfeet. Feeling that stretch in the shoulders, the arms. Now, remember it's not what we're doing, buthow we do it, so pay attention to your quality of movement on this next moveas we inhale, slowly draw a line with the nose, look forward, fingertipscome down. Enjoy your focus here as you spread the palms, finding whatfeels good. Lifting the heart up and over we come, back to all fours. Walkingthe knees underneath the hips, wrists directly underneath the shoulders. Now, inhale in here, press up and out of yourfoundation. You can curl the toes under here, actually, let's all go aheadand curl the toes under here. And start from this hovering place as we liftthe knees, and then send it up and back, down dog. Inhale in, exhale,keep the toes curled under as we drop the knees. Two more like this, pressup and out. Down dog. For a little more here, you can bend the elbowshalfway, then send it up and back. Let's do one more. Keep those elbowsin line with the shoulders, downward facing dog. Great. Walk your dog out a little big longer here,peddle the feet, take a deep breath in, exhale, go up and over the hurdle.Chaturanga practice, hugging those elbows into the side body, send yourgaze slightly forward as we rock forward onto the toes, elbows hug in. We slowlylower down, or lower down until we collapse down. And smile, laugh,[inaudible 00:46:36], loop the shoulders, inhale, lift up, cobra. No crunchingin the back of the neck, exhale, soften and release. Curl your toesunder, press up to plank. Inhale, exhale, down dog, drop the heels. Okay, now hang with me as we drop the leftheel, inhale, slide the sole of the right leg up. As you exhale, I'm goingto take my right knee forward and around to kiss the right elbow. Inhale,reach it up. Exhale, right knee carves a line straight through center, noseto knee, navel draws up. Inhale, drop the left heel, right toes up.Exhale, shifting forward, right knee to left elbow, they kiss. And we stepthe right leg up into our lunge. From here, squeeze the inner thighs together,spiral the shoulders, inhale, send everything up. Sinking into that frontknee, palms come together, Ji, the celebratory Namaste. And then exhale allthe way back down. Then, Nyasa, plant the palms, step it back to yourplank, or half plank. Experiment, hug the elbows into the side body,send your gaze forward, shift your heart slightly forward, and slowlylower down all the way to the belly. And inhale, lift up, cobra. Followyour breath, exhale, inhale, curl the toes under draw your navel up, press intoyou palms, plank, and exhale, down dog. Drop the right heel, slide the sole of theleft leg up, and inhale coming forward. High lunge, spiral the shoulders,inhale, reaching the fingertips back to come up. Ji, palms kiss together above the head, andthen exhale, belly to the top of the thigh, fingertips to the mat as westep that right foot back to meet the front, forward fold. Inhale, lift to flatback position, your version. And exhale, soften and bow. Now from here, heel-toe, heel-toe the feetas wide as your mat. I'm going to come into the center of my mat to demonstratethis. Take a couple breaths here just to let it go. Notice howmy knees are bent, no need to show off here, no need to lock the knees ever.So, I'm wanting to let the body integrate and stretch nice and long fromcrown to tail. Great. So I'm going to turn to face you, but youstay just where you're at. Now, I'm going to open my toes a little bit wide,so your toes might, depending on how long your legs are, they might comeoff your mat. I feel strange here, okay. Fingertips come to the mat asI inhale, look forward just like I do in flat back position. Exhale, bend thoseknees, drop your sit bones, and come into a yogic squat. If you're like, "Ha ha, very funny, Adriene,"then you might grab a block or a blanket and put it underneath your sitbones just to provide a little bit of lift stability, or you might lift yourheels and do it this way, So, no worries if the feet are not flat on theground. Okay. So, what I am doing here is keeping that liftin my heart and this integrity that we build, we've built, excuseme, from the crown of the head to the tip of the tailbone. So, no matterwhat variation you're in, I'm not collapsing over, but I'm keeping this liftwhere my heart is plugging through. The palms can come together hereat the heart, if that feels good. Outer edges of the arms press the knees wide,if that feels appropriate. Otherwise I can keep my palms or my fingertipssteady on the ground, my friends. Now, a couple deep breaths to breath intothe hips to keep that lift in the heart. The lower rib cage still softeningin, full body experience here as I breathe. Now, if your fingertips are on the mat, keepthem there and keep breathing. If your palms are together, take a deep breathin, lift your sternum to your thumbs, and then interlace. And squeezingevery in so almost as if you're trying to lift up from the pelvic floor,interlace the fingertips, draw the tops of the thighs out and away asyou press the palms forward, up, and back. Then exhale, bending, release,interlace, inhale, reach it up, exhale, softening at the elbows. So Ijust don't want straight arms because then we don't get to kind of integratethat movement, it just kind of ends up rigid. So let's try again, interlacing, and thenexhale, softening the elbows. Let's do one more, inhale, exhale, draw yournavel in. Namaste. Thank you, Boo. To come out of the posture, I'll slowly releasemy palms to the mat, find that lift in the heart to rock forward ontomy feet. I'm going to turn to side here just for you to see. Then from hereI'm going to walk my palms out, straight arms, and then slowly shiftknees back underneath hips, tabletop position here. And then crossingthe ankles, I'm going to mindfully come on through to seated. Or Ican sweep my legs to one side and come that way mindfully back on through toseated, where I'll bring the soles of the feet to the mat and find thatsit bone connection here as I draw up through my torso and find that liftin the heart here, inhale, palms together. Now feet are not together, they're inlinewith my hip points. Palms together here, loop the shoulders, inhalein, lift the heart, exhale, and release. Inhale, open the knees wide, solesof the feet are going to come up. As you inhale, reach forward, up, andback. Now soften the rib cage here, navel towards the spine, inhale in,exhale, float the fingertips away as the knees come in. Now, palms come togetherat the heart, I inhale, lift my sternum to my thumbs. Now, I can stay here, I can already feel myabdominal wall kind of engaging here, can totally stay here, my friends. Oryou can begin to walk your heels a little bit up and lift the soles ofthe feet. So again, I can stay here or I can life the soles. Now I'm not collapsing here, I'm using everythingwe did in our practice so far, particularly in the torso, from the crownof the head to the tip of the tailbone, to keep that integrity here,to keep that pressure out of the lower back, and to maintain this core strength.From here to here, so not just here, but all throughout. Loop the shoulders,inhale in, you can stay here or exhale, send your fingertips forward,palms face up. So elbow creases towards the sky, just allowing theshoulders to drop in. So again, I have several variations here, here, here,or here. Now, inhale in, you can stay here or bringthe fingertips to the backs of the legs and I'm going to close the knees.So, I'm just checking in. When the heart wants to collapse, then I'm goingto take a step back and begin to breath and find that lift in the heartagain. Now I can stay here or inhale in and then exhale, straighten thelegs, reach it up. Heart lifts as the toes reach up. Exhale, bend. Maybe come into the fingertips here, lighteningthe load on the arms, inhale, heart lifts up, toes reach up withheart. And then exhale. I'm feeling it. Inhale, and reach it up, shouldersloop, open throat, chin lifts. Inhale, heart lifts, chin lifts, toesreach. Now I can stay here, here, we have all thesevariations; basically I'm just giving you a billion and one variations toengage from the crown of the head to the tip of the tailbone. Slowly lowering,excuse me, softening the lower ribs in. Now if you're feeling adventurous, don't evenworry about the posture, but inhale in. If you're feeling like you havethis integrity in the spine, on an exhale see what happens if you shoot yourlegs up and your fingertips forward. Inhale in, exhale, shoot it out.And then back. Inhale in, so we're not holding, we're just experimenting,playing. Inhale in, exhale, shoot it out. Inhale in, exhale, shoot itout. And one more time just for fun, inhale in, exhale, look up. Great. Fingertips come to the backs of the legs,we're all going to enjoy this move. As we inhale in, smile, and then exhale,rock it back. Rock it a couple times, if it feels good. And then slowlywe'll come to lay flat on the back, taking a deep breath in, huggingthe knees into the chest. Just like we did before, rocking a little sideto side. Now everyone, relax your shoulders, relaxyour face, feel the quality of air in the room wherever you're at. Now takethe fingertips, interlace, bring them behind the head, elbows nice andwide here. Breath into the armpit chest, inhale in, and then exhale,lift the shins parallel to the ceiling. Inhale in, as you exhale, lift the head, theheart, the elbows up off the ground. And nice and easy, nothing fancy,we're just going to begin to alternate here, bringing the right elbow towardsthe left knee as we straighten through the right leg, and thenswitching. And move with the breath. Just a couple of these before we moveonto flat back. Breathing. Move nice and slow, imagine you're at thepool, feel the skin kissing your face. Even it out, then we'll come back tohugging the knees into the chest, lowering the head, tucking the chinto link them through he back of the neck. Rock a little side to side, if thatfeels good. Then exhale, release the hands, and allow your feet tocome to the mat with a thud. If that felt great, do it a couple more times.Inhale, exhale, soles hit the mat. Feels awesome, that kind of ricochet here.Inhale and one more. Great. Recline twist, palms come to the mat, excuseme, come to the earth. And inhale, drawing the knees in, exhale, meltingthe knees to the right. And here is where I pass it onto you, keep yourshoulders rooting down, but allow the knees to mount from one side tothe other, stretching those intercostals. But if you want to bring moreawareness, more strength to the core, you can not allow the legs to actuallytouch the ground, and just let them hover. So each time I'm twisting, andthen using my navel to draw back. Find a way to synchronize this with the breath,of course. You can close your eyes. Great. Go ahead and even it outhere. And then allow the outer edges of the feet to come to the mat as wetransition through a reclined butterfly here. Drawing the fingertips down,opening the palms, press into your head, lift the shoulder blades up, drawthem in together and down so the shoulders are drawing down away from yourears here. So lots of space here, lots of space between my lower backand the mat. Take a deep breath in here, and exhale, sigh it out. Now you can stay here to finish your practicehere today, and do not skip this pose, my friends. I'm tempted to skipthis posture at home too, but take at least five breaths in a shavasanatoday; either with the soles of the feet together here or 5 to 15 juicy minuteshere as we draw the right leg out, the left leg out, let the legs openwide, let the armpit chest breath. We close our eyes, we link them through theback of the neck, and we take this time to acknowledge our self. First,take a deep breath in, full of gratitude. For taking the time to do a videotoday to be with our bodies, to be with the breath. Hopefully collectingand gathering a little bit of information, creating a little bit of space,and toning and building strength in the body. Inhale lots of lovein, and exhale, let it go. Okay. So that was the third sequence in ourYoga for Weight Loss series. You can interchange this with the other twothat that we have thus far. We're going to have more coming in the future.But for now, just know that this is something that is not intended foryou to master, yogi master, right away. It's built to inspire you fortransformation either on the outside for summertime, on the inside forall the time, to find what feels good and be the best version of yourself. So, have fun with it, take your time, do whatyou can. Write questions, comments below, let me know how I can helpyou. And, like I said, you can interchange this with the other two videosand have quite a yummy workout for your week. So, I hope to hear from you.Thank you for all your feedback thus far, and Namaste.