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can yoga help me lose weight
- hey everyone,welcome to yoga with adriene. i'm adriene andthis is benji and today on the yoga forweight loss series, we're connectingto the entire body and promoting ahealthy flow of prana
can yoga help me lose weight, or energy that runsup and down the spine. so this is a reallymindful and conscious way of getting strongand lean and tone so that you can feel goodbecause when you feel good,
you look good. let's get started. (upbeat music) alright my darling friends, let's begin in a nicecomfortable seat of your choice. get down nice and low and as you justslowly start to arrive here for your practicefind what feels good in the hands, in theshoulders, in the neck.
trust yourself,trust the video, trust me, your humble guide. and close your eyes. just take a quietmoment here to take stock. notice how you feel. the invitation today is to really justmove with the breath and to consider perhaps this idea that thebreath is your spirit.
now before youturn the video off, just hang with me and ask, what if thebreath was your spirit. could we perhapsreconnect to that notion. and so, just meditate on that, think about thatas you slowly gently start to deepen thebreath, maybe connect to a more audible breath. what if your breathwere your spirit after all.
when you stop breathing,what happens? so when we say movewith your breath today, it's not just the vinyasa,but it really is moving from a place of connect,moving with your spirit. the idea is that ifwe become more practiced and more conscious ofbreath as spirit on the mat, we'll be able to tap intothat a little bit off the mat using the breathas we move through life, but also being consciousin the way that we speak
to one another and share. so hopefully by now you'vetaken a couple deep breaths in and out through thenose or through the mouth. you're sitting up nice and tall. you're gonna drawthe hands to the heart and as you're ready, just gentlybow the head to the hands, the head to the heart. and feel that greatstretch in the back of the neck and again, askyourself, what if your breath
were to beregarded as your spirit because again,after all, what happens when you stop breathing. so just play withthat today, if you want, you can also just ditch it. but an opportunity,a little invitation to move with your breathas if it were your spirit. would you cut it short,would you ignore it, or would you keep coming on back
to try to figure outwhat it is, who it is, how it feels? let your spirit guide the way. we'll slowly lift the head. we're gonna come to all fours, take your time,tabletop position. wrists underneath the shoulders, knees directlyunderneath the hip points, press away from youryoga mat and lengthen
through the crown of the head. inhale, drop thebelly as you're ready. open the chest, cow pose. and with your breathexhale, rounding through, chin to chest, reallylifting up your heart space. inhale, drop the belly. listen to the sound of yourbreath as you open your heart and exhale fully chin to chest. front body liftsup to the back body.
one more time inhale, cow pose. press away from youryoga mat, create space, and exhale rounding through. chin to chest, crown tothe earth, create space. awesome, inhale, come to center, bump the hips to the left, turn to look pastyour right shoulder. inhale, exhale to center,bump the hips to the right. turn to look pastyour left shoulder.
inhale, exhale back to center. beautiful, we're gonnacurl the toes under here. keep pressing out of your hands so your not collapsinginto your wrists here. so you're reallylifting up through the chest. okay, curl yourtoes under, inhale in. on an exhale lift theknees and let them hover. we're tugging the hands backand we're tugging the toes forward to light alittle fire, a little agni
in the belly. tuck the chin slightly, gazedown, neck is nice and long. we're here for five, four, count faster adriene,three, two, and one. lift the hips up and back, downward facing dog. now find a littlemovement here that feels good. you can peddle itout through the legs. listen to thesound of your breath. nice and loose in thehead, the neck, rather.
and then you'regonna take the soft, slow, consciousmovement all the way up to the top, babysteps, walking through to a forward fold. when you get there,bend the knees generously and continue to listento the sound of your breath, your spirit. the goal of today'spractice is to really get a healthy flow ofenergy or prana moving
throughout the body. so it's morethan a stretch here. blood is flowing to the head. and with each and every breath,we're bringing fresh oxygen. and then when you're ready, we'll begin to slowly roll it up and press into your feet so much that that's what sends yourolling up through the spine. so energeticallyyou're feeling your feet,
just really pressaway from the ground and there's a littleresistance just yielding as your rise up strong. lots of awareness nowfrom the soles of the feet, up through the head. and you can justtake a couple moments here to find whatfeels good in the neck, be mindful, maybe the shoulders. just take acouple moments to be you,
scratch your face,fix your pants, whatever you need. and then i'll meet you, thehands together at the heart, anjali mudra. and right away, we've beenpracticing this a lot lately on the channel, butjust decide what feels good, really active armstoday or soft arms. and there's justa thoughtfulness, you make a choice,you really commit.
and each time youcome up after your flow you can reconnectand mix and match. but, just making sure you'renot going into that autopilot. then reconnect with your breath. we'll take an inhale in and this time as you exhale shsound out through the mouth. give it a try. empty, empty,empty everything out. so much so that your next inhaleis just naturally buoyant.
inhale and exhale, sigh it out. we'll do thatlittle cycle again, big inhale in through the nose. exhale sh sound empty it out. (shhhing sound) empty, empty, empty,empty, empty, empty, empty, everything out empty. so much so that your next inhaleis just naturally buoyant, almost a passive inhale.
and then sigh it out. (sighs) awesome, on your nextinhale, reach for the sky. spread your fingertips, reallyfeel your feet on the earth, big stretch here andthen exhale rain it down, forward fold. with the breath,inhale, halfway lift. find length. just take a couplemoments here to check in with the shape today.
so extension through the crown, really reaching thetailbone towards the back edge. you wanna create a nice longline from the crown to the tail so we're not collapsing,but lifting the front body up to meet the back body. think of a figureseven and then break free of that shape and just findlittle soft movement here. you'll take one more breath, maybe find morelength in the neck
and then use an exhale to fold. inhale, reach forthe sky, big breath. and exhale, handsto heart, namaste. soft knees,inhale, reach for the sky. exhale, forwardfold, all the way down, soft bend in the knees. big inhale lifts you up halfway. find that length in theneck and then exhale, fold. beautiful, inhalereach for the sky.
big stretch, reallymaximize the stretch, stretch, stretch,stretch, and then exhale hands to heart. without lookingkeep the chin lifted, you're gonnabring the feet together. so, place you eyes onthe soles of your feet. wacky, and thenhere we go, inhale, reach for the sky,feet are together. exhale, forward fold, bend theknees as much as you need.
inhale with thebreath halfway lift exhale with thebreath forward fold. bend the knees,fingertips come to the mat. you're gonna stepthe right toes back and lower the rightknee onto the earth. walk it back ifyou need a little more then everyoneloop the shoulders, become light on the fingertips,and inhale look forward. exhale, peel the left toes up,
pull back through theleft hip, crease half splits or ardha hanuman andyou can walk your fingertips right underneathyour shoulders here or to intensify thestretch you'll walk it inline with your left heel. walk them in linewith your left heel. inhale to lookforward and then exhale draw the chin towards thechest, nose towards the navel. rolling through your left foot,
inhale comeforward, then exhale, we're gonna plant thepalms, lift the back leg and step it back to plank pose. inhale, press awayfrom your yoga mat, peddle it out if you need to. find what feels good. remember thatlength in the neck and then on a big exhalesend it up and back downward facing dog.
deep breath in. long breath out. baby steps to the top againrolling through the whole foot stretching through theachilles, meet your back at the forward fold,feet together, really together. big inhale lifts youup halfway, your version. exhale to soften and fold. beautiful, this timestep the left toes back. nice and slowmindful movement here.
lower the left knee. loop the shoulders, inhale,grow light on the fingertips, open your chest. so you're findinga little activation through the upper backbody here so you can open up through the collarbones,the chest, the pecs, your heart. then take onemore big inhale here and exhale soften, slowlydraw your chin to your chest.
flex your righttoes toward your face. pull back throughthe right hip crease, ardha hanuman, half split. and inhale look forward, open. exhale, chin to chest,soften inward. rolling through your right foot, inhale come back tothat nice low lunge. open the heart,the chest forward. deep breath in andthen exhale plant the palms,
lift the back knee,step the right toes back. and this timewe're gonna come to plank nice and strong andthen when you feel like you have your foundation,you're gonna turn onto the right edge, excuse me, yeah the edge of your right foot and slowly bend the elbows andjust dip the right hips down, feeling that side body stretch,inhale come back to center, nice and slow and mindful,come to the outer edge
of the left foot. and we're gonna bend theelbows, dip the left hips down. and you'll come back to center. right hips down and one more time left side. just starting to warm up themuscles of the upper body, the core, lefthips down, stretch. back to center, inhale plank. exhale, downward facing dog.
you rock, beautiful,take a nice deep breath in here. and then use yourexhale to really empty it out. gorgeous, inhale look forward, repeat the baby steps frombefore or you can hop to the top or just ragdoll all the way upforward fold, feet together. big inhale lifts youup half way, find length. exhale to fold. inhale, root to rise here,reach for the sky spread your fingertips,heard over heart,
heart over pelvis andexhale hands together. anjali mudra at theheart, deep breath in. long breath out,relax your shoulders. great, inhale,reach for the sky. exhale, all the way down you go. listen to yourbreath, your spirit. inhale, half way lift. exhale, fold. inhale step the right toes back.
exhale lower the right knee. keep breathing here as youbecome light on the fingertips. then when you'reready, half splits. left hip creasepulls you back, left toes towards the face,inhale to look forward, exhale to soften inward. roll through that left foot. this time lift theback knee, nice low lunge. inhale, open the chest.
and now exhale, plant the palms. step it back, plank pose. inhale rock forward on the toes. lift your heart space really up between your shoulders blades. we're not collapsed inthe other upper back body. you're gonna slowly lookforward and bend the elbows and lower all theway down to the belly. press in to thetops of the feet,
keep the elbowssucking into the side body tuck your chin intoyour chest and slowly roll up baby cobra, inhale. exhale, release, twomore times like that. think of it as onecontinuous movement. we inhale rise up,it never really stops, it just crests likea wave and falls down. and one more time with yourbreath, keep it going, inhale. and exhale.
great, curl the tonesunder, lift the kneecaps, tone the quads. inhale, press upinto your power plank pose and then exhaledownward facing dog, nice work, deep breath in, long breath out. make your way to the top. ragdoll, maybe a hop,maybe the baby steps, feet together, really together. inhale, halfway lift,exhale fold.
step the left toes back,lower the left knee, loop the shoulders inhale,open the chest, get nice and lighton the fingertips here, best you can. and then when you're readypull that right hip crease back flex your righttoes towards your face. inhale to look forward,exhale to soften inward. rolling through that right foot, lift the back knee up,inhale, open the chest,
let your fingertips go light. nice low lunge, strong back leg and then when you'reready plant the palms, step it back, bellyto cobra or chaturanga to up dog. so you'll move nice and slowand make sure you're breathing the whole time. keep the elbows,sucking into the side body. sugging and openyour heart on an inhale,
cobra or up dogand then use an exhale to make your way to down dog. deep breath in,exhale let it go. make your way tothe top, take your time. feet together, really together. inhale lifts you uphalf way, find length. inhale, reach to the sky, stretch, energy in the fingertips, and exhale hands to heart.
beautiful, softbend in the knees here, inhale reach for the sky. big beach ball upand over head here. stay connected to yourabdominals as you slowly take that big beachball over towards the right. bump the hips to theleft, inhale to center and exhale take theball over to the left. bump the hips to the right. beautiful, inhale tocenter and then exhale
forward fold, all the way down. inhale half way lift,exhale to fold. this time bend both knees,plant the palms and step both feetback straight to plank. here we go, coming onto theouter edge of the right foot bend the elbows,lengthen neck here. so remember you'reyoga practice union of the whole bodyis one, mind and body. so we're not movingdisjointed parts here,
but one moving part. so stay mindful,dipping the right hips down and then goingto the other side, dipping the left hips down. so keep awareness inthe neck and mindfulness in the shoulders. one more time oneach side, you got this. building that upper bodystrength, that core strength while stretching the side body.
beautiful, then take avinyasa here if you like. it can be belly tocobra or chaturanga to up dog. and we'll meet indownward facing dog. hips up high, take a deepbreath in and empty it out. when you get there,take a deep breath in and really empty it out. beautiful, walkthe toys together and inhale,lift the right leg up high, exhale knee to nose,think cat pose rounding through.
inhale lift it up,exhale knee to nose. one more time inhale lift it up three-legged dogand exhale knee to nose. this time step it allthe way up and through. lower the back knee,inhale, crescent lunge, reach the fingertips forward, up and back. and exhale all the way down. half splits, ardha hanuman,pull the right hip crease back. inhale to look forward.
exhale to soften inward. then from here, you'regonna curl the left toes under you're gonna rollthrough that front foot. then we're gonnapivot on the back foot and we're gonnaopen up warrior two. take your time. nice wide stance,get down nice and low. warrior two. deep breath in, useyour exhale to really align
head over heart,heart over pelvis. you might bereaching a little bit forward, see if you canuse your inner mirror to draw this straightline up and down the spine. great then inhale. we're gonna send theright fingertips forward up and back, peaceful warrior. and then exhale toextended side angle. right elbow on thetop of the right thigh.
and you're gonna moveback and forth from there a couple times on your own. see if you can reallysync up with your breath. the lower body stays strong, stable, sthira. so front knee stays bent. and then the nexttime you're in reverse, straiten thefront leg, find length and then exhale, we're gonnacome into a triangle pose.
so bump the hips back, reachthe right fingertips forward and slowly, rightfingertips are gonna come to the right calfarea, i just spit. and then i'm gonnaopen up through my chest and the leftfingertips to the sky and i'm reallyconnecting to my core here, super strong, the crown ofthe head lengthening forward. take one more breath. then exhale, left hand'sgonna come all the way down.
we're gonna bend that frontknee, pivot on the back foot and you come backto your nice low lunge. inhale in, smile,exhale plant the palms step it back to plank. you can go straight to downdog or take a little vinyasa. so we use the vinyasato sink up with the breath, your spirit, tocreate a little heat. so your vinyasa can alwaysjust be straight to down dog. connecting with yourbreath, creating a little heat.
in your down dogtake a deep breath in and exhale outthrough the mouth. walk the feet together,anchor through the right heel and inhale, liftthe leg up high now, exhale knee to nose,naval draws up. inhale, three-legged dog,claw into the fingertips. come out of the wristsand then exhale knee to nose. cat pose. one more time,inhale, build strength
and exhale, knee to nose. step it all the wayup and in, great work. and lower the right knee,crescent lunge. sweep the fingertipsforward, up and back. so lift up from thepelvic floor a little. connect to your core. big beach ball upand over head, inhale. and exhale to rain it down. pull the left hip crease back,half splits, ardha hanuman.
inhale, open the chest,find length, maybe look forward andthen exhale soften inward. so belly is engaged here,navel's drawing in and up. now curl the righttoes under, nice and slow. we're gonna rollthrough that front foot back toes are curledunder, i'm gonna pivot on the back foot. i'm gonna findnice strong footing and then when i'm ready openup warrior two nice and slow.
nice strong lower body, softand easy on the upper body. so take a couplemoments to get organized, lengthen tailbone down,align head over heart, heart over pelvis. so we're moving the energy thatruns up and down the spine, the shoshana, center channel. and then when you're readywe'll flip the left palm over, keep that frontknee bent best you can. nice and low we're gonna drawa big rainbow up and over.
inhale in, exhale, stayconnected to your middle, your core, extended side angle and you're just gonna do acouple of these on your own, moving with your breath. back and forth, againfront knee stays bent, lower body strong and stable. and really movingfrom your center here. and the next timeyou're in reverse, go ahead and straightenthrough that front leg,
feel this stretch, then cobraor upward dog here, reach and then we'regonna bump the hips back, reach theleft fingertips forward and find our triangle pose on the other side. so you justcultivated all this great energy in the center of thebody, maintain that here. don't drop it for the pose, but maybe stay lifted,maybe even just work here
with one handright on your center to remind you tocollect that energy inward andupward, udiana bunda. shoulder blades wraparound, maybe we take the right fingertips up,lengthen through the crown. breath deep here, make sureyou're not holding your breath, why would youhold your spirit back, let your spirit flownaturally, support you in challenging times,in loving times.
inhale in, exhale rightfingertips are gonna come down. nice and slow webend that front knee, we pivot on the back foot. and nice low lunge here,inhale open the chest, smile. exhale, plant thepalms, step it back. belly to cobra orchaturanga to upward facing dog. i'll meet you indown dog, hips up high, heart back towards the toes. inhale, lift upfrom the hip creases.
lift, lift, lift and exhale empty everything out. good, inhale inagain, bend the knees and exhale slowdescend of the knees with control all the way down. walk the knees together. come on to the tops of the feet. you're gonna send yourfingertips all the way back for balasana, child's pose.
or if this postureis not cozy for you, you can justsit up nice and tall in a littlecomfortable seat of your choice. and wherever youland, close your eyes and reconnect to thesound of your breath. see if you can justsit, be present in this role of the observer justnoticing whatever it is that you're feeling. and that's notjust physically so,
i love yoga practice 'causeit's a little opportunity to let your emotional intelligence, your body intelligence, have like a headseat at the table. so you give your thinking minda break and you just observe. and on your next inhale take the deepestbreath you've taken all day. and use the exhaleto slowly transition, you'll open the eyes.
we're just gonna shiftnice and slow to the back. like you love yourself,all the way down, oh yeah. so, even in the transitions,we get to practice focusing on quality of movement. do that more on the mat, you're gonna dothat more off the mat. alright, we're gonna come tothe back with the knees up and the feet on the ground. and theninterlace the fingertips,
bring them behind thehead, elbows nice and wide. and create a littlehammock for the neck here, so tuck the chin into thechest and pull the hands back just a bit so you'retucking the chin to the chest. if you're a littletight in the shoulders, this should feel good. really anchor theelbows down to the earth. and then send your gaze straightup towards your third eye, but more practicallythink up towards the ceiling
and then two feet back. so we found thelength of the neck, but then we'retaking our focus up and back and you're gonna maintain thatas you scoop the tailbone up, anchor the naveldown so your center really driving downto the core of the earth, here engaging, yes the core. and then lift your kneesup and try to maintain that so that your lower back issuper flush with the yoga mat
and your gaze isstill up and back with the neck nice and long. i like to extend my thumbs here, just as a little added support. you're gonna inhale in,exhale scoop the tailbone up and straighten the legs. they don't have tobecome super straight. so just the sensationof bringing the tailbone up and then exhale,slowly lift the chin,
the chest, theshoulders all the way up, but keep your gaze up. inhale lower, exhale lift. and as you lift,you're lifting the toes up, scooping the tailboneup and really squeezing the abdominal wall. inhale lower, exhale lift, inhale lower, exhale lift. keep it going.
gaze up and back,lifting the tail and you can use your mind's eye to really see that diamondshape in the abdominal wall squeezing as you exhale,lengthening as you inhale. try to keep the elbows wide. hug the low ribs in,toning the muscles of the abdominal wall here, strengthening the back body so you can be niceand strong and healthy.
up and down through the spine. keep it going, you got this. i'll do three more. last one. and then release, solesof the feet come together, knees go wide, so nowyour arms and your legs are mirroring each other and you're gonna allowyour lower back to come up now so the oppositeshould feel really good.
snuggle your shoulder bladesunderneath your heart space. take a deep breath in. exhale. great, reach the fingertips now, so you're gonna release thefingers and reach them now between the legs andyou're gonna open the palms, inhale in,exhale, baby pulses up. so if you feelany tension at all, try bringing your toes towardsthe front edge of your mat.
if you're finethere, stay lifted. so now we're goinginto the upper abdominals. gonna still keep a little bit of length inthe back of the neck even though we're not lookingup, we're looking forward. so lot's of awarenessin the neck and shoulders. we're pulsinghere, you got this. keep breathing, breathe. and then check it out, stayhere, keep your heart lifted,
right knee's gonnacome over to meet the left and we pulse heregetting into the obliques, you got this, niceand long in the neck. thumbs up, you got this. and now over through centerand to the right, last one. take a mudrahere, rock and roll. you got it, don't give up. awesome, andthen back to center, interlace the fingertips,catch your head
and releaseeverything down, beautiful. inhale in, exhale out. great, bring both kneesin, press up off the toes. scoop the tailboneup and release the arms for a great big hug, squeezethe knees into the chest. great work everyone, so nice. thank you so muchfor sharing your time and your energy with me and theyoga with adriene community. i know your time isvaluable and it's so nice
that we have each other tokeep each other accountable and present,healthy, happy, strong. happy baby pose, grabthe outer edges of the feet. send the soles of thefeet high up towards the sky. lengthen tailbone towardsthe front edge of your mat, anchor down through theshoulders, through the legs, and smile, life is good. on an exhale, whenyou're ready, release everything to shavasana.
if there's anythinghere you're craving, a little reclined twist,a plow pose, anything at all,go ahead and take it. listen to your body. we're gonna make surethat we come to this last shape before we rockup and off the mat and into the rest ofyour day or your evening. and this is just anopportunity to really practice balance,
the action of allowing for balance,a natural equilibrium, the rise and the fall. so we just did all this action and we end by atotal just surrender. and this can be asurrender to a big picture, a surrender to somethingthat's out of your control. could be surrenderto a bigger spirit. close your eyesand as you're ready
just soften everything,let your body grow heavy. and then take a deepbreath in through the nose and sigh it outas you breath out. bring the palms together andup to the third eye, sweet. thanks again, awesome practice. i'll see you next time. questions, comments,conversation down below. i got your back,thanks for having mine. take good care, namaste.
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