hey, everyone. welcome to yoga with adrienne.i am adrienne and today i'm in the beautiful park, getting dirty, getting sweaty becauseyou asked for it. we have a detox sequence, right here, rightnow for you. obviously, this flow is about rinsing, shedding weight. we have some beautifulwater and waterfalls around us today so the idea is to give the body a good wash, themind and the heart too, cleanse, and sweat a little. we're going to get hot. it's gettinghot in here so put on your yoga clothes. okay, let's hop to it. begin in a cross-legged position. we're goingto check in with the breath and the body here. commit to this practice. here we go. inhale,drawing the shoulders up toward the ears.
on the exhale, melt them down. again, fullbreath as we loop the shoulders, squeezing them up toward the ears, and on an exhale,sliding the shoulder blades down. one more. we move with the breath. inhale and exhale,drawing the shoulders away from the ears. draw the palms together at your heart, sternumto thumbs. take a second here to just deepen the breath and set an intention for your practice.the intention can just be 'i choose to stick with all of this video, no matter what' or'i choose to find ease, to trust.' bow your head to your heart, interlace the fingertips,and here we go. pressing the palms forward, we follow thebreath, reaching them up and back. on the exhale, release, fingertips twinkle down.and again. mirroring the action to the breath,
the breath to the action, we reach it up.exhale, floating down and away, opening up the shoulders. inhale, interlace, reach forward,up and back. tops of the thighs draw down, heart stays lifted as we release. right palm to left knee, left fingertips behind.we inhale, roll up the staircase of the spine. exhale, begin to journey into your twist.breathe. draw the navel in slightly. lengthen through the crown of the head. take a deepbreath in. on the exhale, release and take it to the other side. left palm comes to the right knee here, rightfingertips behind. sit up nice and tall. remember, head over heart, heart over pelvis here. aswe roll up through the spine, draw the shoulder
blades in together and down and use that exhaleto go a little bit deeper into the twist. nice and gentle. i lift my fingertips up here,as i encourage you to do as well, to just make sure i'm not muscling into my twist withmy arms. always finding integrity with each breath, with each posture. inhale in, side body stretch. left palm comesto the mat, right fingertips reach up and over. stay rooted through your sit bones here.finding a little expression and switching to the other side. reaching it up and over.again, tagging a little bit of weight down through the tops of the thighs, the sit bones.breathe. back to center. diving forward now, we'll come up to standing.tadasana at the front of your mat. palms together,
inhale, reach up. as we exhale, we dive forward.soft knees here, my friends. inhale, lift a flat back position and exhale, soften andbow. inhale, reach it up. spread your fingertips, full body experience. as we exhale, back downto the heart. here we go again, jumping right in. inhale, reach it up. exhale, dive forward,soft knees. inhale, lift a flat back position, long beautiful neck here, and exhale, bow. plant the palms and the fingertips. step theright foot back. runner's lunge. peel that left hip crease back. shine your heart forward.relax your jaw. plant the palms and we step it back. downward-facing dog. find a littlebit of movement here. begin to warm up the body. press into all ten knuckles, spreadyour fingertips wide.
slowly, we'll shift forward to plank or i'mtaking a half-plank here, which i encourage you to do, coming to the knees, just for thisfirst one so we can find out alignment. long neck, lots of integrity in the body as i slowlylower down, hugging my elbows to the side body. lowering the mermaid tail there, loweringthe feet, we loop the shoulders and lift up. cobra, bhujangasana. curl the toes under, press into your palms,lift up. plank position. and then draw your navel up towards your spine, press up andout of your palms, and then we'll slowly, slowly send it back. downward-facing dog.tops of the thighs spiral in and out towards the back of your mat and we step the rightfoot up. runner's lunge. peeling that right
hip crease back now, shining, radiating theheart forward. open your heart up towards the front. and then we step that back footup to meet the front. forward fold, uttanasana. let it hang. inhale,flat back position. exhale, bow. spiral the shoulders, reach it up. deep breath in andexhale back down to the heart. soft knees. inhale, we reach it up. exhale, up and overas we bow. inhale, flat back position and exhale, bow. plant the palms, step the right foot back.high lunge prep here, squeezing the inner thighs together, finding your foundation andthen reaching it up on a nice, juicy inhale. we can keep the hands on the waistline herefor stability. otherwise, we're spreading
the fingertips, reaching them up, pullingthe thumbs slightly back. lengthening down through the tailbone, finding length in thelower back here as we squeeze the inner thighs together, and then exhale, bend the elbows.belly comes to the top of the thigh to release, fingertips to the mat, and we step it backto plank. nice, strong plank here, guys. press up and out of the earth. squeeze those innerthighs together. really, spike those heels toward the back. and when you're ready, shifting forward, bendingthe elbows, chaturanga, we lift up. upward-facing dog. and then back, downward-facing dog. pedalthe feet, work it out. find what feels good as we lift the right leg up. runner's lunge.squeezing the inner thighs together, finding
that strong foundation as we inhale. reach up. high lunge. press through the balljoint of that front big toe. really extend that back heel towards the back of the mat.inhale in, lengthen the tailbone down, draw the navel in. knit the lower ribcage together.lift the chin slightly. exhale, bend the elbows left to right. open your heart. belly comes to the top of the thigh and werelease it back down. take a deep breath in and step that back foot up to meet the front.forward fold. reaching it up, spreading the fingertips, and on an exhale, back down. smile.inhale, reach it up. exhale, enjoy this move as you dive forward. inhale, flat back. exhale,bow.
plant the palms, step or hop the feet backto your best and most beautiful plank. draw your navel up towards your spine, hug theinner thighs together, find movement, then shifting forward, chaturanga. upward-facingdog. draw the navel to the spine. downward-facing dog. pedal it out. walk your toes into the center line and thenwe'll inhale, slide the right foot up. take a second here to turn your right toes towardthe left side of the mat to drop that right hip and then we'll step it up. planting the back foot this time, preppingfor warrior i. reaching the fingertips up. strong foundation here. the outer edge ofthat back foot is so strong. find your breath.
then interlacing the fingertips behind thetail, we'll loop the shoulders, open the chest, and slowly flat back here as we melt down,belly to the top of the thigh. and then we can stay there or we can continue going downinto humble warrior here. breathe. strong foundation, lots of strength in the legs hereas we breathe deep into the belly. pressing strong into your foundation, we riseup. warrior i. on an exhale, bending the elbows left to right and then releasing back downto the lunge. planting the left palm next to the arch of the right foot, go ahead andpivot on your back foot so you're on your toes now, and we reach the right foot up towardsthe sky, moving into a nice twist here. strong legs still. peeling the right hip crease backand not collapsing into that left palm. find
integrity from the crown of the head to thetip of the tailbone and then exhale, release it back down. plant the palms, step it to plank. shiftingforward, chaturanga to up dog and exhale, downward-facing dog. work it out. and thensliding the left foot up now, turning the left toes in, leveling the hips, and steppingit up into your lunge. plant the back heel. strong legs as we riseup. virabhadrasana i, warrior i. lengthen the tailbone down, tuck your pelvis, drawyour navel in, and then interlace the fingertips behind, opening up through the chest. again,knitting that lower ribcage together, supporting the back, and then bowing forward. we canstay here halfway or continue the journey
down. humble warrior. strong, active legshere. breathe. pressing into the ball joint of that frontbig toe, we rise up strong. warrior i. spread your fingertips and exhale, release. openheart, bending the elbows left to right. we come back to our lunge, pivoting on theback foot. plant the right palm. strong, full breath as we inhale. open up through the leftwing. find your twist. breathe deep into the belly here. nice full breaths. keep extensionthrough the neck so don't let the right earlobe drip down towards your right shoulder. keepit nice and open and spacious. and then on an exhale, we find our releaseand step the back foot up to meet the front. follow your breath. uttanasana. and we inhale,reach it all the way up. full, full breath.
exhale, back down to the heart. soft knees.inhale, reach it up, fingertips kiss. exhale, down we go. inhale, flat back. exhale, bow.plant the palms. this time, maybe hop it back to plank. findyour strong plank pose. top of a push-up. you can find a little movement here and thenbend the elbows, loop the shoulders. you can do upward-facing dog or cobra here. this time,i did a cobra. taking a little bit of rest, always remembering to find the ease, listento the body. from our downward dog, we'll lift the rightleg up and step it into our lunge. this time, draw your palms together, lift them towardsthe heart. strong legs, just like we had in high lunge here, as we bring the elbows upand over. outer edge of the left arm to the
outer edge of the right knee or thigh. wefind extension through the spine as we press the palms together. keep the neck nice andlong. left heel is really spiking, reaching toward the back edge of the mat. and thenwe release gently. left fingertips to the mat and open up through the right wing. onan exhale, back to center. we plant the palms and step it back to plank.shifting forward, chaturanga. practice. so even if you don't know chaturanga yet or you'reworking on building strength and integrity, you can practice slowly lowering down to updog or cobra and then pressing back, down dog here we go again. inhale, sliding the soleof the left foot up now and stepping it forward.
drawing the palms together at the heart, sternumto thumbs here as we press up. strong legs. loop the shoulders here. long neck. and thenthinking up and over as we move into our next twist. peeling that left hip crease back.outer edge of the right elbow to the outer edge of that left thigh or knee. press upand out of the palms here so we're not collapsing but the torso is nice and long. and then ican stay where i'm at here or i can release the right fingertips down and open up longthrough the left wing, left fingertips up towards the sky. and then on an exhale, melting it back tomy lunge and rocking that back foot up to meet the front. uttanasana, forward fold.inhale, lift a flat back here. exhale, bow.
bring the feet in together. come into a nice, deep squat. palms togetherat the heart, sternum to thumbs. inhale, elbows go up and over, outer edge of the left elbowto the outer edge of the right knee. we find our twist here, keeping the knees togetherbest as possible. at least that's our intention. nice, long neck. we can stay here or we canrelease the left fingertips to the ground, open up through the right wing and then gentlyrelease back to center. straighten the legs. inhale, lift a flat back.exhale, bow. bending the knees generously again, we bring the palms together at theheart. really bend your knees. outer edge of the right elbow now to the outer edge ofthat left leg. we find length in the spine
here as we move into our twist. you can takethe right fist and put it into the left palm to find space. a little leverage there. andthen if you want to release right fingertips to the mat, open up through the left wingfor one last breath. we'll meet back at center. inhale, flat backposition and exhale, forward fold. walk the feet out wide, as wide as your mat. grab yourelbows. rock a little side-to-side. knees can be bent here. bend your knees if you needto, as generously as you like. then we'll walk the fingertips out and slowly lower intoa squat. if the heels come up, no problem. embrace that. enjoy the yoga for the feetmoment. if the feet can stay flat, then we'll draw the palms together at the heart. fingertipscan also stay on the earth here as we breathe
in and out. pressing the elbows into the knees,pressing the knees into the elbows, finding that squeeze as we open the chest. gentlyreleasing. right palm in front of you, we'll open upthrough the left wing on a deep breath in. i'm waving to the camera here. hello. keeppressing strong into your feet, tailbone lengthening down. follow your breath. left palm to thecenter line as we inhale. open up through the right side. i decided to go ahead andwave to the water here. why not? full-body experience as i track it back to center. palmsback together at the heart. now stay in the zone, follow your breath. we're going to transition now to seated. wecan loop the shoulders here, draw the knees
up for three lion's breaths. inhale in throughthe nose and exhale through the mouth completely. inhale in deeply through the nose. exhale,lion's breath, tongue out. cleansing breath here. inhale. exhale, lion's breath, tongueout. then slowly - i'm brushing off the ants here.none of them bit me on this shoot but they were all over my mat. right leg out, leftleg in, we come into another twist. we can hook the right elbow around the left kneeor we can bring the outer edge of the right elbow to the outer edge of that left knee.so you have two options there. we find length in the spine. notice how my right foot isstill bright, pressing through that right heel, top of the right thigh drawing down.inhale, i think up. exhale, i journey into
the twist. and then releasing into paschimottanasana.nice forward fold here. just allow the hands to rest wherever they do, on the ankles, onthe shins. if you can grab your feet, great, but if you can't, who cares? just find a littlerelease there on the lower back and then bringing the right knee up, making sure that left legis bright. finding my twist on the other side. eithercradling the knee with my elbow there or finding a bind. notice pressing into the left heel.take a nice full breath in and on the exhale, melt it back to center again. reach it upand over. forward fold. and then slowly, we'll come to a little rockand roll. rock forward, rock back, find a
little momentum. massage the spine. don'ttake things so seriously here so if you've been sweating like i certainly was, beginto let it go. extend both legs out long and then come intoa texas-t with the arms, and we're going to rock a little back-and-forth. finding a littlemovement from left to right. we can straighten the legs. i'm smiling here. it feels goodon my lower back. breathing deep into the belly. you can do anything else you like herebefore you come into shavasana. just finding a little self-expression, a little naturalmovement as we come very organically into our final and most precious posture, shavasana. take a deep breath in and on your exhale,relax the weight of the body completely and
fully into the mat. great job, everybody.nice work. okey doke. so that was our yoga for detoxand yoga to make you sweat. you can do this several times a week. if you like the video,favorite the video, then you'll be able to return to it a little more easily. if you have any questions or comments aboutany particular pose or transition, let me know. let's talk about it. let's make surethat we connect on the things that are either troubling you or confusing you or causingyou fussiness in the body. we don't want that. no pain, alright? 'no pain, no gain' is notsomething i subscribe to here. so find what feels good. let me know how itgoes and we'll see you next time. namaste.
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