Healthy Body Yoga - Yoga With Adriene

Aug 18, 2023

Healthy Body Yoga - Yoga With Adriene

Use this 20 min full body yoga session to establish a regular home yoga practice that serves! Healthy Body Yoga cultivates a strong and healthy body while inviting you to go inward and connect to what feels good. Tap into core, open the hips, create stability, and grow your practice.

If you want to look good and feel good, you have to tend to all parts. When you feel good, you look good. A workout you can ENJOY!

Let me know how it goes down below!

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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.

Content

0 -> - Hey everyone and welcome to Yoga With Adriene.

1.967 -> I am Adriene, and today we have an awesome

3.957 -> healthy body yoga for you.

6.228 -> This practice is designed to inspire you

8.634 -> to cultivate a regular daily practice to help you feel good.

13.431 -> So hop into something comfy, and let's get started.

16.559 -> (upbeat music)

27.106 -> Alrighty, my friends, we're going to begin

28.899 -> on all fours today, so take your time

32.236 -> getting down to the ground, and right away

35.322 -> just set yourself up for greatness here.

37.129 -> So we have a pretty swift practice

39.201 -> but we're gonna be really kind in the way that

41.412 -> we set ourselves up and the way that we move,

44.123 -> wrists underneath the shoulders,

45.958 -> knees right underneath the hip points,

48.168 -> then really press into all of your fingers

51.547 -> and try to take some weight out of the wrist

53.632 -> from the get go.

56.942 -> So just give a couple of moments to get into place here

59.904 -> and to just drop into the present.

62.573 -> Notice how you feel mentally and emotionally

66.494 -> as we begin to check in with the body physically.

70.122 -> So happy and healthy body,

73.731 -> a happy and healthy yoga body is one that is

77.485 -> united, right, yoga, union.

80.154 -> So this trinity, this three part of the mind,

83.365 -> the body, and the spirit being tended to

86.16 -> is where the happy and the healthy truly come from.

89.079 -> So set yourself up for greatness,

90.623 -> hopefully you're here by now.

91.957 -> We're just gonna make sure that the toes aren't

93.417 -> splaying out or coming in, but again,

96.003 -> lot of awareness in how we set ourselves up today,

99.395 -> so bring the toes in alignment with the ankles

104.024 -> and the ankles in alignment with your knees.

107.194 -> Now from here you might start to notice

109.154 -> a little tremble on the arms, especially

110.781 -> if you're not used to be on all fours.

113.367 -> Hey yo, couldn't resist.

115.786 -> So, right away, just take some weight out of your joints

118.872 -> by lifting your heart space up towards the sky even more.

123.085 -> So everyone can even collapse a little bit here

125.254 -> in the shoulders so you can really feel

127.089 -> that pressing away from the yoga mat.

129.508 -> Then same thing with the lower body,

131.343 -> lengthen the tailbone towards the back of your mat

135.014 -> and draw the navel up.

137.878 -> I said draw, Texas, Texas gal came through their draw,

141.757 -> draw the navel up.

143.258 -> So if you need to kind of figure out what I'm saying

145.095 -> look at me and I'll demo for a second.

147.304 -> If the belly is dropping here, create length

149.598 -> in the lower back by lengthening the tail.

152.017 -> Now we're just gonna rock front and back

153.56 -> a little bit here nice and slow,

156.23 -> stretching through the hands,

158.19 -> pressing into the tops of the feet,

160.192 -> and as you do this just see if you can keep this awareness

163.278 -> from the crown to the tail,

165.531 -> so this line of the spine, nice and long and lengthened.

171.528 -> So we're tending to the spine today

174.49 -> as a way of really committing to

179.078 -> this feeling of happy and healthy,

181.33 -> when the spine is tended to so many things

184.041 -> can fall into alignment, physically,

187.918 -> which will help the way you feel

189.92 -> mentally and energetically.

193.535 -> Alright, come all the way up, tabletop position,

196.038 -> check in with your spine again by lifting the navel up,

198.832 -> lengthening the crown of the head forward,

201.669 -> then tug the shoulders back a little bit more

203.963 -> and when you're ready,

205.089 -> inhale, drop the belly, open the chest, Cow Pose.

209.677 -> Now take a couple of breaths here,

211.178 -> stretch through the neck, press in the tops of the feet,

215.015 -> start to deepen your breath, connect to the life force,

219.395 -> feel the belly stretch.

222.396 -> And then on your next exhale, claw through the fingertips

225.357 -> and let that be what really lifts your heart space,

228.944 -> up, up, up, up, up, up, up, for Cat Pose.

232.114 -> Couple of breaths here, soft easy movement if you like.

235.617 -> Chin to chest, breathe.

243.262 -> And then on your next inhale back to tabletop position,

247.224 -> curl the toes under, and send the hips

249.935 -> back towards the heels.

251.478 -> Walk your hands out, so we're coming off the wrist

253.647 -> for a second here, and melt your heart down.

257.526 -> So we're stretching through the feet,

260.446 -> opening through the chest,

262.656 -> starting to open up through the shoulders,

264.575 -> and maybe the forehead comes all the way down to the mat,

267.119 -> and if not that's okay, breathe.

274.678 -> For me the practice of surrender is also what

279.099 -> cultivates a happy, healthy body, so sometimes

281.352 -> we get really stuck on it being like

284.034 -> about cardio, and fitness, and toning,

287.997 -> and building strength, and we need to remember

290.29 -> it's also very powerful to just surrender, be still,

294.336 -> so take a couple more quiet breaths here, close your eyes.

306.615 -> Notice how you feel today.

311.273 -> And really be honest,

313.734 -> notice the thoughts that come up.

319.004 -> And then return back to the breath, big inhale in,

322.925 -> exhale to press into the toes,

324.76 -> lift your heart, your belly all the way back up.

327.763 -> Here we go, lifting the hips up high, Downward Facing Dog,

331.016 -> immediately find soft, easy movement,

334.436 -> stretching through the backs of the legs,

336.856 -> hugging the lower ribs in,

339.441 -> finding that external rotation of the shoulders out,

342.611 -> then maybe playing with bringing the big toes inward,

345.447 -> finding that internal rotation of the legs, the hip socket.

353.964 -> And when you're ready, press into every finger,

357.301 -> anchor through the heels and bend the knees,

359.386 -> belly reaches towards the tops of the thighs here,

361.68 -> breathe deep,

364.504 -> and then when you're ready a big exhale to cue

367.424 -> your slow walk up to the front of the mat.

370.844 -> Forward Fold is where we will meet.

373.347 -> Take your time, really feel it out.

381.21 -> Start to elongate your inhalations,

383.921 -> make them longer, smoother, bigger, fuller.

388.3 -> And elongate, lengthen your exhales,

391.929 -> really emptying, emptying, emptying, emptying out

395.849 -> all of the air so that your next inhale is just

398.769 -> naturally big and buoyant and beautiful.

407.524 -> Awesome, shake the head, a little yes, a little no.

411.653 -> And really root down through your feet,

413.363 -> feel that connection,

415.908 -> and when you're ready roll it all the way up to Mountain,

419.119 -> see how slow you can go.

429.379 -> Stack your head over your heart,

431.799 -> your heart over your pelvis, and right away

433.634 -> go ahead and open up through the palms today,

435.719 -> and as you open up through the arms and the palms

438.055 -> really allow the shoulder blade to really wrap around

442.059 -> and plug in behind your heart space,

444.728 -> just best you can visualize that.

446.939 -> So, again, we're kind of coming out of our shells

449.149 -> a little bit here today and finding head over heart,

452.361 -> heart over pelvis, plugging the shoulder blades in

456.115 -> as you lift up through the chest.

460.062 -> Feel this upward current of energy through the front body

462.981 -> and then balance it out by

464.14 -> grounding down through the heels.

468.87 -> So we have this full body awareness

471.081 -> rocking and rolling today, or that's the goal.

473.709 -> When you're ready, big inhale to softly bend the knees

476.795 -> and inhale, reach the fingertips up high,

479.464 -> so we're not locking in the knees,

481.174 -> and then exhale, just Forward Fold all the way back down.

485.804 -> Then on an inhale, take the crown of the head forward,

489.766 -> lift your spine up halfway, arms go back, airplane arms,

494.313 -> spread energy through the fingertips here,

496.815 -> and then exhale, cascading it down.

499.609 -> Inhale, root to rise, so really feel your feet here

502.612 -> as you reach for the sky, stand up nice and tall,

506.616 -> and exhale all the way down, Forward Fold.

511.513 -> On the inhale, halfway lift, airplane arms,

514.391 -> take the crown of the head out forward, tail reaches back,

518.562 -> and then exhale, fold.

521.29 -> Start to sync up with your breath,

522.958 -> really sync up with your breath.

524.376 -> Inhale, reach for the sky,

527.769 -> and exhale, rain it down, Forward Fold.

531.315 -> Now, remember that tabletop position here,

533.066 -> as you inhale, halfway lift, hug the lower ribs in,

536.195 -> draw the navel up, again, lift up between

538.53 -> your shoulder blades, heart space lifting,

540.908 -> and then exhale, fold.

543.118 -> Awesome work.

544.369 -> This time we'll bring the fingertips to the mat,

546.872 -> we're gonna step the right foot back

548.749 -> and then lower the right knee down.

551.21 -> Inhale, plug the shoulder blades in again

553.253 -> by wrapping them around,

555.339 -> lifting up between your heart space,

557.257 -> and inhale, lift your heart over the palms,

560.052 -> upward current of energy through the front body

562.179 -> and grounding through the back body.

564.264 -> Squeeze the inner thighs together, one more breath here,

566.475 -> inhale,

567.851 -> then exhale, release.

570.103 -> Plant the palms, left knee comes back to join the right,

573.357 -> we come back to that tabletop position.

576.818 -> Now find that danda, crown to tail, nice and long,

581.49 -> taut line in the spine, super aware.

585.867 -> And when you're ready, send the right leg out

587.744 -> and send the left arm forward.

590.664 -> And find a little balance, or work to find balance

593.5 -> in-between as you lift up in the navel, and then

596.795 -> lift up in the heart, so just like we did before.

599.298 -> Turn the left thumb up as if you're shaking someone's hand,

602.259 -> and turn all the right toes down.

604.511 -> One more deep breath in here,

606.513 -> then exhale, release.

608.14 -> Beautiful.

609.141 -> Curl the toes under, lift your hips up high,

612.102 -> Downward Facing Dog.

614.271 -> Deep breath in,

616.845 -> long luscious breath out.

620.047 -> Enjoy.

621.973 -> Alright, step the right foot up this time

623.892 -> and lower the left knee down.

626.269 -> Take your time, there's never any rush here.

628.48 -> Find your alignment.

630.399 -> Make sure that front knee is not going

632.025 -> super past that front ankle, but rather nice and stacked

634.945 -> in the bones.

636.923 -> When you are ready, loop the shoulders in,

639.301 -> inhale, open the palms, lift up from the pelvic floor

641.803 -> a little bit here, again, find length in the front body,

644.723 -> think Cow Pose, and ground through the back body,

648.435 -> lengthen down through the tail.

651.146 -> Keep breathing here, squeeze and lift,

653.064 -> inner thighs hugging towards the midline,

655.117 -> take one more breath, maybe open your heart a little more,

659.654 -> and then exhale, release.

661.573 -> Hands come to the mat, right knee comes back,

664.326 -> tabletop position.

665.994 -> So each time we come here you have an opportunity

667.954 -> to check in with the spine, make sure there's

670.123 -> lots of awareness, so no collapsing the shoulders

673.043 -> and no dumping through the lower belly, but rather

675.295 -> gathering that energy up, finding support from within.

679.549 -> We'll test that out by sending the left leg back,

682.795 -> right arm forward.

685.517 -> Right thumb up, again, as if you're shaking someone's hand,

687.978 -> plug that shoulder in, and then turn those left toes down,

691.815 -> work to find a balance and equilibrium here

695.318 -> and use your breath to find what feels good in the process.

700.031 -> We're toning the belly here, toning the legs, the glute,

703.952 -> that booty, but we're working from a place

706.58 -> of awareness in the spine.

709.958 -> So working in a supportive way,

710.966 -> take one more deep breath in,

713.223 -> and then exhale, release everything down,

715.572 -> curl the toes under, and lift the hips up high,

718.784 -> Downward Facing Dog, couple of breaths here.

722.204 -> Careful not to crash into the wrists,

724.331 -> so bend the knees as much as you need

726.083 -> to lift the hips up high and back.

740.525 -> On your next inhale

741.485 -> take the deepest breath you've taken all day,

744.988 -> and then on the exhale just walk the hands and the feet

747.574 -> in towards the middle together,

749.743 -> so you'll meet in the middle of your yoga mat.

753.538 -> And then one more time, inhale, halfway lift,

755.791 -> moving with the breath, fingertips back, airplane arms,

761.011 -> and exhale, release everything down.

764.723 -> Inhale to reach for the sky, really press into your feet,

767.1 -> maximize the stretch here, notice what it feels like

769.352 -> to be alive today, enjoy, enjoy, enjoy,

773.064 -> and then exhale, hands right to your heart.

777.984 -> Palms are together in prayer position,

781.288 -> and just find a little lift up through the chest,

783.475 -> sternum to thumbs.

786.963 -> Take a moment to observe the breath,

789.382 -> notice how you feel, you might close your eyes,

791.593 -> just kind of go in where the help, so just

795.222 -> take a moment to close your eyes,

799.388 -> and really see, and feel

804.998 -> what's up.

810.097 -> Alright, bat the eyelashes open,

811.681 -> took everything in my power to not start singing

814.226 -> "What's Up" by 4 Non Blondes there.

816.478 -> Okay, so we're gonna take the feet super wide here,

818.73 -> we're almost done, great work everyone.

820.579 -> I'd like to invite you to deepen your breath,

822.609 -> longer, fuller inhales,

824.486 -> longer, fuller exhales.

827.434 -> So we literally change the chemical makeup of the body

830.145 -> when we remember to breathe in a strong powerful way

834.566 -> on the yoga mat, and off the yoga mat.

837.444 -> Turn the two big toes in,

839.905 -> hands maybe still at the heart here.

841.99 -> So you're gonna inhale, find length, and just feel the power

844.951 -> as you press into the outer edges of the feet,

847.787 -> and we kind of draw energy up from the arches,

850.415 -> and we're playing so with this

852.375 -> lift up through the front and this grounding in the back.

858.938 -> Business in the front, party in the back.

861.533 -> So we're not just dumping into our feet,

862.867 -> there's lots of energy, and you kind of feel

864.619 -> a little empowerment, I mean, take what you can get, right?

867.413 -> As you tone the quads and lift up

869.832 -> it's a very much of a power pose here.

872.502 -> So we'll swim the fingertips around when you're ready,

874.42 -> interlace behind the tail.

876.422 -> If you can bring the palms together, awesome,

878.216 -> that's what we're working towards

879.592 -> 'cause we wanna create more spaciousness, of course,

881.553 -> but if we're not there you can just keep the wrists

883.805 -> nice and square.

885.431 -> Inhale, lift your heart. Think upward current of energy

889.31 -> through the front, grounding through the back.

892.438 -> The knuckles draw down and away here,

894.072 -> you get a nice stretch through the neck,

896.658 -> through the chest, the pecs,

898.868 -> and then just like we did in tabletop position

900.537 -> try to keep the navel drawing in and up here,

902.664 -> we call this Urianabunda, this navel lock

905.417 -> to support the lower back body

908.003 -> as we slowly begin to take the heart forward.

911.506 -> Soft bend in the knees here,

912.882 -> we're still drawing up through the arches,

914.467 -> pressing through the outer edges of the feet.

917.596 -> You might find that you get this far

919.264 -> and your body is saying, beep, beep, stop, stop the car,

922.475 -> in which case you might release your fingertips

924.227 -> and work here, or bring up lock, or maybe your couch is near

927.421 -> or a chair, if you can continue the journey down,

931.539 -> explore that, soft bend in the knees,

934.625 -> and we take the head underneath the heart here.

939.012 -> If the crown of the head can come to the Earth, awesome,

941.849 -> we'll work on that, and if not don't worry.

944.935 -> Accept where you are today.

948.79 -> Now you gotta bring the breath here,

950.166 -> big inhale in,

952.487 -> long breath out.

954.614 -> To come out of the pose, press into the feet,

957.158 -> connect to your center,

958.785 -> inhale, rise up, check in with that halfway point,

961.997 -> deep breath in, and then exhale all the way back down

966.501 -> with the knuckles, sorry, lift up through the heart.

970.38 -> Inhale, and exhale, relax the shoulder.

974.426 -> Keep the fingertips interlaced,

976.052 -> we're gonna turn the left toes out,

977.721 -> right toes are already turned in.

979.889 -> We maybe step our back foot up a little bit

982.559 -> depending on the length of your legs,

984.185 -> and we're gonna bend the front knee,

985.562 -> draw the navel in and up, Humble Warrior.

987.606 -> Inhale, same action of this upward current of energy

991.526 -> through the front body, this anchoring through the back body

994.571 -> and then keep the root of this posture in that back foot

997.49 -> as you slowly send your heart forward,

1000.368 -> and you might just pause here, hovering,

1002.245 -> working on strength, hugging the lower ribs in,

1004.914 -> or maybe you take it all the way down, Humble Warrior.

1007.959 -> Opening through the hips, pressing into

1010.587 -> the knife edge of that back foot,

1012.422 -> and releasing the crown towards the ground.

1016.801 -> Lift up from the pelvic floor here, you got this,

1019.137 -> big breath in, then use the power of that back leg

1022.641 -> to rise up strong, bold, calm, and in control.

1027.956 -> Right away into the next beat, left toes turn in,

1031.041 -> feel the blood flow, opposite direction,

1033.086 -> right toes turn out, front knee over front ankle.

1035.63 -> Find that Urianabunda here, that support for the lower back.

1039.425 -> And then when you're ready, inhale, lift the heart,

1041.177 -> find length, and exhale, bowing towards

1043.972 -> the front left corner of your mat.

1047.35 -> And then maybe we pause here, don't cheat here,

1050.812 -> don't cheat yourself, you got this,

1052.313 -> find support from within, you don't need to dump weight

1054.983 -> into that right thigh, but keep it lifted,

1058.445 -> and then if you wanna continue the journey down,

1060.405 -> maybe you do, crown of the head at some point reaching

1063.785 -> maybe towards the Earth. Press into the knife,

1066.453 -> into the back foot, breathe deep here,

1069.205 -> inhale in.

1072.181 -> To come out of the pose, exhale, ground through

1074.322 -> that back heel, outer edge of that back foot.

1076.477 -> Keep the left inner thigh engaged, and rise up strong.

1081.414 -> Yeah, baby.

1083.083 -> Right toes turn in,

1085.377 -> left toes stay turned in,

1087.462 -> so we come back to this standing wide legged.

1089.506 -> And then check it out, don't release your arms yet,

1091.174 -> I know they're talking to you, inhale in,

1093.927 -> exhale, release the fingertips left to right, Star Pose.

1099.01 -> Should feel awesome.

1100.446 -> Thumbs go up, we inhale big, x shape here.

1103.95 -> So x marks the spot here as so you spread,

1107.578 -> maybe there's a slight back bend here

1109.33 -> as you lift the heart up, take up space.

1113.418 -> So I love that quote, paraphrasing, but it's like,

1116.421 -> who do you serve?

1118.094 -> You don't serve anyone or anything by being small.

1121.142 -> So take this big power pose here, this is our final posture,

1124.599 -> and just own it here for three breaths,

1127.218 -> even if you feel like a fool,

1129.721 -> be a fool, happy fool.

1134.013 -> Inhaling in,

1136.601 -> and exhaling maybe out through the mouth.

1140.814 -> Inhale in,

1143.893 -> let me hear you. (exhales loudly)

1146.688 -> One more, send it all the way to Texas,

1148.439 -> inhale. (exhales loudly)

1152.739 -> Awesome, slowly release the arms down,

1154.991 -> pay attention to this transition.

1157.243 -> Alright, then gently walk the feet together,

1159.621 -> head over heart, heart over pelvis, one last time.

1162.707 -> Palms come together, Anjeleyvudra, prayer position.

1166.753 -> Soft gaze here or close your eyes,

1171.975 -> and take a really honest to God moment to just

1175.228 -> notice how you feel.

1179.766 -> To receive this information,

1182.852 -> and then you can use it.

1184.354 -> You can use this awareness to help guide

1187.357 -> the rest of your day, and you can compare notes

1190.36 -> the next time you return to this practice

1192.946 -> which is designed to help you commit

1195.406 -> to something regularly.

1197.676 -> So that you can be happy and healthy,

1201.975 -> in body, but in mind and spirit.

1205.687 -> Because if you feel good, you look good.

1208.523 -> If you wanna have a good body or to feel good in your body

1210.692 -> you gotta tend to all parts.

1213.987 -> Thank you for sharing your time and your energy with me.

1217.073 -> And with the Yoga With Adriene community.

1218.667 -> We'll bring the thumbs up to the third eye,

1220.91 -> take a deep breath in,

1223.329 -> and exhale, bow head to heart.

1229.385 -> Namaste.

1230.771 -> (upbeat music)

Source: https://www.youtube.com/watch?v=ZiQh8jA5tVM