Judul : 30 day yoga challenge before and after
link : 30 day yoga challenge before and after
30 day yoga challenge before and after
what's up, everyone? welcome to day six of30 days of yoga with adriene. i'm adriene. and today, on day six, cue "eye of the tiger."we are going to do six pack abs! just kidding. if you know me at all, you know that i don'treally prescribe or subscribe to that whole obsession. but i do want to work my core,and i would like to feel my abs, my abdominals. it's going to help me in my yoga practice.it's going to help my back, and it's just
30 day yoga challenge before and after, a little something to spice up our life inthis 30-day challenge. so don't panic. take a deep breath in, and we're going to begin. all right, my friends. so we're going to comeflat on our backs today. if you have a block, you might grab it. it might be handy. if youdon't have one, it's okay. you can totally
use your imagination, and we can do just asgood of a workout. so if you have one, grab it now. if not, it's okay. you're going todo a little yoga for the imagination. so let's meet in a flat back position here.hug the knees into the chest, and take a nice full breath in. i am so grateful, so happyand humble to share this experience with you, to guide you, and to rediscover our bodies,and get back to our finest, truest selves. some of these moves may feel like, "is thisyoga, adriene?" and i'm like, "yeah, everything to me counts as yoga if i'm connecting mymind and body, my spirit and my breath." so i encourage you to have a little fun. trynot to take it too seriously. if you need to take breaks, take breaks. okay? everyonejust panicked. just kidding.
okay. so we're hugging our knees into thechest here, just finding that sweet rounding of the spine. you might rock a little backand forth, massaging the lower back. you might crawl your shoulder blades down a little bittowards the base of your spine to create a little space between the ears and the shoulders,and also the chin and the chest, lengthening through the back of the neck. cool. then we're going to interlace the fingertipsand bring them behind the head, elbows nice and wide. keep hugging the knees up towardsthe chest. and you might even kick your toes up a couple of times. so just find that sweetspine to earth connection, so really pressing the lower back down onto the mat.
elbows are going to come really wide here.i'm going to draw my knees up so they're stacked over my hip points, or maybe slightly furtherin to just secure that stamping of the lower back on the mat. so really supportive in thelower back today. then i'll hinge at the knees, and the shins can become parallel to the ceiling. now, if you have a block... again, if youdon't, it's no biggie. you can use your imagination, and you can still find the squeezing. butif you have a block, you might bring it this way, or this way works, too, depending onyour body type. and just find the little squeeze in the legs. now, already, i haven't even really done anythingyet, and i've engaged that uddiyana bandha,
drawing the navel in and up towards my heart.i'm really stepping lower back to the earth. and then my elbows are flying up here becausei'm having too much to focus on, but i'm going to embrace the full body experience that isyoga. and find it a little easier, maybe by closing my eyes, rotating my ankles. my thumbsare extended. i'm even using my thumbs to give myself a little gentle massage on theneck. i joked about "oh, six pack abs" for thisvideo, but really we're still working on a full body experience, sending breath, energyto any sore-type places and engaging, connecting to my center. so we're squeezing the inner thighs together.we're pressing the navel down towards the
spine, scooping the tailbone up, elbows niceand wide. take a deep breath in. on an exhale, lift your head, your neck, your shouldersup. resist the urge to crunch here. keep the elbows nice and wide. imagine a big, juicypiece of fruit or something between your chin and your chest. in fact, send your gaze uphere after you get the hang of it. send your gaze up and back so you can keep it nice andopen. now, engage to the belly. make sure that lowerback is taken care of. squeeze the block or imaging squeezing the block. inhale in. liftup a little higher. lift your chin up, your heart up. send your gaze up and back and exhaleout. this time, inhale lower, rest. nice, everyone.
so we're going to move in and out of that,little yoga lifts really creating a full body experience. so use that block. keep the elbowswide. here we go. inhale, in. exhale, lift up. inhale, lower. exhale, lift. inhale, lower.exhale, lift. keep it soft and easy. so avoid this, guys. take a look at the videofor a second. avoid this. oh! you're just creating tension. yes, i'm working my abdominals,but i'm kind of doing the rest of my body a disservice. so let's keep the integrityof the full body experience going as we get those abs, okay? i can't believe i just didthat. having a little fun here on day six! deepbreath in, and exhale. here we go. lifting up. inhale. keep the skin of the face soft.exhale, lift. inhale, release. exhale, lift
and squeeze. and keep it going now in yourown rhythm. using the thumbs to cradle the neck. keep it going. close your eyes and smile.keep the elbows wide. getting some fresh blood, fresh oxygen into the system. do two more.last one and we release. awesome. bring the soles of the feet together, kneesnice and wide. if you have a block, you can take it up overhead. use it for a pillow.if not, don't worry. now we'll bring the hands to the belly for a little pat. relax the weightof legs down, and just notice how you feel. notice what those deep breaths did, and justobserve. awesome. so now we're going to take the blockand bring it between the ankles. and if you don't have a block, you're just going to zipthe ankles together. so it might look like
this, or it might look like this. and i'lldo it without, just to be fair. i'm going to take my hands underneath my buttocks,thumbs kind of kissed together here. and i send the legs up nice and tall. so i'm eitherzipping together, or i'm squeezing my block together here, or even at the thighs, wouldactually work. i don't really feel like that feels good for my hips. so either here, myfriends, or we're zipped together. it's the same thing. we're going to use our breath. we're goingto inhale in, scoop the tailbone up towards the sky. exhale. use the duration of yourbreath to lower down. press into your knuckles. let the heels hover here. press in your heels,and then use an inhale to draw the navel down
and inhale back up. resist the urge to speed it up. in fact, keepit nice and slow. synchronize the breath to the movement and the movement to the breath.and that's our yoga. deep breath in, exhale. so you can close your eyes. keep your neckin a nice straight alignment here, and move at your own pace. smile. no clinching in theeyebrows, in the jaw. the heels might not go down as far as mine.you might just come here before your lower back begins to come up, and that's fine, too.it might look like this for you. and then in time, we'll be able to lower down more.stick with it. take breaks when you need to. all right, my friends, we're going to do twomore. inhale. exhale. last one. let me hear
your breath. oh, a bunch of birds just flewby. perfect timing. and then i rise back up and release. release the arms, take the blockaway, and we hug the knees into the chest. find what feels good here, rocking gentlyside to side, or maybe coming to peel the nose up towards the knees. we did it! ditit! cool. release the soles of the feet to themat. interlace the fingertips behind the head once again. if you want to do a little yogafor the brain, reverse the cross, opposite thumb on top, and we send them back once againbehind the head. elbows nice and wide. take a second to just windshield-wiper the legsone way, breathing into the front body. super nice here, so good. right knee reallydriving down and then taking it through center.
a little booty massage as we come throughcenter, and take it to the right. good, yes. driving down through that left knee. feelingthis awesome stretch through this all this and the abdominals. yes. elbows pressing down.and then back up to center we go. all right! here we go, my yogi friends, yogi bicycles.inhale in. exhale. lift the knees up once again. find that sweet kiss of the lower backto the earth. and then we'll inhale in again, exhale. let the head, the neck, the shoulderslift up. inhale. exhale. right elbow to left knee. extend the right leg out long. keepthe chest open, the heart open here. so we're not really crunching but keeping this beautifulpiece of fruit between our chin and chest. inhale in. exhale. back to center. inhalein again. and exhale, twist. left elbow to
right knee, and we extend. find that sit boneto heel connection. inhale to center. and now we move more swiftly. exhale, twist. inhalecenter. exhale, twist. inhale, center. navel draws down. exhale, twist. inhale, center.exhale, twist. now we're going to move to double time. smile.imagine your favorite song. stay soft through the fingertips. you can even release themhere. we move, move, move. find your breath. let's do ten more seconds here. and we release. cross the right ankle over the left. grabthe outer edges of the feet. begin to rock a little front to back. fun! back and forth,massaging the spine. and then we'll rock all the way up to a nice cross-legged position,where we'll sit up nice and tall, and observe
the breath. i love working these muscles, for obviousreasons, but also for my yoga practice. i get to explore more. the more strength i build,especially from my core and my center, the more i begin to fly in arm balances, the bettermy back feels on a daily basis. open your mind when it comes to these muscles. staypositive. it's easy to get really down and feel like, "ah, there's no hope for me!" orto get really obsessed. and so just stay present. palms come to the knees. we're going to inhale.smooth the heart forward. exhale around the spine, chin to chest. inhale, moving in acircle. exhale, chin to chest. inhale, heart comes forward. and exhale, reverse your circles.really targeting the belly here. imagine one
of those old-fashioned coffee grinders movingfrom your center. and then we'll come back up to center. bringthe soles of the feet out into the earth. fingertips forward. we do this kind of zombiemove or this "thriller" move as we slowly engage the abdominals. why not have a littlefun? let's do "thriller." some other people... never mind. slowly roll it down. oh, yeah. okay, last move and then we're done! and youcan add on to the practice and continue, or you can settle in shavasana, one i do. butwe're going to take that block, if we have it. if you don't have the block, no worries.we're going to bring the knees back up over the hips. and this time, i'm going to sendthe right leg out long. i'm going to bring
the block underneath the left. and then i'mgoing to switch, like we're bobbing a basketball in between. to up the ante, i'm going to inhale, exhale,lift my head, neck and shoulders. passing through. you have variation one, variationtwo. keep it going. variation three is to come into more navasana, lifting up throughthe spine and working here. now, if you're like, "what the heck, adriene?i said i didn't have a block!" you can do this with anything. not your cell phone. let'skeep our cell phones out of it. but you can do this with anything or you can just workon the scissors. if you don't have a block, you can work on scissors. so we're, again,imagining that block going through.
we're going to work here for about 10 breathsin your variation choice. so maybe you're just scissoring the legs. palms underneaththe buttocks. maybe you have your block, and you're passing it through at level one. alittle yoga for the brain. sorry, this is level one. at level two, or a third variation,this navasana variation. woo hoo hoo hoo hoo! that'll light a fire in your belly, all right!ooh, mama! let's take five more breaths, wherever youare, block or no block. take breaks when you need to. four more breaths. and then i don'tcount or do 10 seconds, 30 seconds that often, but sometimes it's nice to just have an endingpoint. let's do one more breath. and halleloo! put the block aside. everyone release yourarms. give yourself a big hug. you did an
awesome job today. after this, you might headinto shavasana right now, or you might flip over and practice a crow pose now that you'veengaged the abdominals, or a side arm balance, or something like that for fun. so have agreat day, everyone. namaste.
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