Judul : hot yoga for weight loss
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hot yoga for weight loss
- what's up, everyone, andwelcome to yoga with adriene. i am adriene and we are back in action, and i have a new voice. for all the new subscribers who are like, what are you talking about?
hot yoga for weight loss, i was out 'cause i had vocal surgery. we've also been shooting a lot of fun little projects for you and we have all kindsof crazy moves going on.
so we took a little break,but now we're back strong and i've missed you, imiss the regular videos. it's been great to beworking on other things, but this is really nice constant, that we have free yogavideos every wednesday, something new, something for everyone, so thank you for being here, thank you for watching this. hopefully, you're in themood for some fiery yoga.
today, we have a new practice in the yoga for weight loss series. this is a very popular playlist. for me, all yoga is yogafor weight loss in a way, because it's all aboutawareness and lovin' yo'self. but today we kinda havea little fiery practice with a focus on deep opening in the hips and some stretchy-stretchin the hamstrings. nice little core connect, and of course,
some neck and shoulder love, so hop on your mat, let's get started. and if this practice isn't for you, be sure to scroll through the channel and find something that feels good. let's get started. (upbeat guitar music) draw the palms together at the heart now. interlace the fingertipsand press the palms
forward up and back, keepthe shoulders relaxed. again, getting used to movingwith the breath, inhale, reach the pinkies all the way up. again, instead of kindapanicking here and getting tired as each breath rolls on, seeif you can kind of integrate more awareness to different body parts. (tongue click) a-o. playing with that, drawing inof the navel and lifting up. pressing into the heels.
letting the tailbone grow heavy. so if you're kind of arching out here, you might tuck the pelvis, allow a little heaviness to set in, inthe base of the pelvis. whoo, blood flow inthe opposite direction. breathe one more big breath in here, reach, reach, reach, and then exhale. break free, ahhh, great. right arm on top, giveyourself a nice big hug.
inching the fingertips towardsthe center of the back body, breathe in, lift your heart. exhale, release, andswitch, left arm on top. little self-love, littleself-care here in yoga practice. yes, we're here to trim and tone, but we can again do itin a really mindful way that feels super awesome, so. shake it out, and again we'll inhale, reach the arms up and overhead.
this time, as you exhale, take it all the way downinto a forward fold. grab the elbows, rocka little side to side, if that feels good. bend your knees asgenerously as you need to. shake the head a little yes, a little no. and then we'll release the arms. on an inhale, lift upto flat back position. this can be with the palmson the tops of the thighs,
the shins, or fingertips on the mat, kinda more ashtangi version. so, chances are, yourbody knows what to do, but if you're brand new to the practice, just consider a nicelong beautiful neck here and again, that liftingup and in of the navel. so definitely engaging the belly here, engaging the abdominal wall. wherever you are, takeone more big breath in,
find length, and then use your exhale to find that forward fold again. inhale, reach up towards thesky, spread your fingertips, press into all four corners of the feet, might even lift the toes here. and exhale, hands to heart, heavy in the tailbone, nicetucking of the pelvis here. great, let's have some fun. soft knees, inhale, reach it up,
fingertips kiss up and over head. exhale, down you go. stretching through the backbody by bending the knee. inhale, halfway lift yourversion, long, beautiful neck. and exhale, forward fold. great, plant the palmsin line with the feet. bend your knees again, asgenerously as you need. then we'll step the right foot back into a nice, low lunge.
lower the right knee, find length in the torso and the heart. and again, begin to breathe through that right hip,that right hip crease, the front of the leg,breathe, breathe, breathe. then draw a big rainbow with your center. so we're gonna go up and over and back, coming on to the left heel. gently tugging energythrough the left hip crease,
but not really doing it in a way that feels like you're kind of pushing, just gentle energetic tug. go ahead and allow the weight of the head to round forward andthen we'll slowly roll through the left foot, comeback to nice low lunge. lifting the right kneeup, take a big breath in. exhale, plant the palms, stepthe left toes back to plank. begin to pedal it out here,find a little movement.
create a little bit ofenergy in the upper body by pressing away from your yoga mat. and then we'll step the right foot up into the lunge. lower the left knee down. front knee over front ankle and refine the little lift in the heart. udi anabandha here drawingthe navel in and up. staying connected through your center,
breathing into the frontof the left hip crease. breathing, breathing. and think up and over as you rock it back. gently pulling back throughthe right hip crease. notice my right foot here, super alive, super flexed toes up towards the sky. and then rolling through thatright foot, plant the palms, lift the back knee up,inhale, exhale, step to plank. again, don't panic here,press away from your yoga mat.
puff up through the upper back body, pedal it out. then lower the knees here ifyou like or keep them lifted. shift your weight forward and slowly lower all the way down. as you lower down, draw yournavel up towards your spine. cool, inhale, cobra. everyone press into the topsof the feet, lift your heart. big breath in here.
and then exhale, we release. curl the toes under, liftyour kneecaps one at a time. stay engaged in the legsas you press into the palms and lift back up to that top of a push-up. big breath in, exhaleto downward-facing dog. hips go up and back, we pedal it out here. find what feels good, stretchingthrough the side body, super mindful of the hands as we press into all 10 knuckles firmly,finding that yielding
action we talk about inthe foundations of yoga, and then melting the heart back. if the heels don't cometo the mat, who cares? in time they absolutely will. (breathing) stick with your breath. great, then we'll slowly bend the knees and again to go for a nice slow walk up towards the front edge, take your time.
forward fold. on your next breath in, inhale, lift up halfway, long neck, exhale bow. inhale, reach for the sky,spread the fingertips, press into your foundation,big, big stretch. and exhale, hands to heart. great, we're gonna pick up the right foot and cross it over the left here. right hip's gonna wantto come forward so you
want to dial it back a little bit here and then maintain thisbeautiful lift in the heart. inhale, reach the arms up and over head, exhale down you go, pullingthe right hip crease back. breathe, breathe, breathe. super mindful of the hip creases here. we're not just kind of dumping all our weight into that right foot,but keeping an energetic lift up through the right hip crease
just like we did in that runner stretch. maybe you let the weightof the head go here and find your breath. press into all four corners of the feet, slowly begin to roll it up. and we just do a little switch-a-roo here, pressing into the rightfoot we step the left foot over so, again, this hipcrease is gonna wanna kind of come forward here so i'mgonna keep it dialed back,
pulling back through my left hip crease, really mindful as i lift my heart up. think ballerina here, totally. and then reach the arms all the way up and over head, exhale down you go. relaxing the weight ofthe head over, excuse me, and again, finding a new breath here. letting the breath inspire your practice, letting the practice reallyspeak to your breath.
it's all connected and youwill forget to breathe deep and so we just make it about this constant return back to the breath. press firmly into allfour corners of the feet, find stability in theknees so if you don't press into your feet your kneesare kind of unstable here, believe it or not, even though it's such a simple littleshape, so really press into your feet, engage all the muscles
as you roll it up, up up,and then we'll unravel. awesome, shake it out or pedal it out and then inhale, reachback up towards the sky, full breath here, exhale, rain it down. inhale, halfway lift,awesome, exhale, forward fold. plant the palms thistime, let's give it a hop. hop it back to plank, awesome, you did it! slowly lower down, inhale, cobra. and exhale to all fours.
if your'e working onstrengthening the wrists here, you might practice thisnext thing on the fists. okay, but don't give up on your wrists. we really wanna show that we're working nice and slow and mindfulto strengthen the wrist. we're not just giving up on them and never strengtheningthem or stretching them. we have fists are an optionhere, fists and thumb's a great option, stay aware inyour shoulders if you do that.
inhale, lift the right kneeup, begin to draw big circles. there's gonna be atendency here to rush guys, so keep it nice and slow. so we're opening up the hips,great for the glutes here, but stay connected to that center, again drawing the navelup and in here, rib cage, kind of hugging in,big, big, slow circles. after you don't need the video any more you can bring your gaze straight down
and we're opening up the hips again. engaging the glute there. if you experience any pain ora little cramp in your foot, play with kind of brighteningthe toes, spreading them wide, we call this yogi-toes. and then reversing thecircle, using your breath, definitely working theabdominal wall here too so stay connected, don'tdump all your weight into your left palm, seeif you can press into
both palms evenly, whoo! press into the top of the left foot, one more here, you gotit, and then we release. curl the toes under and takea break off your wrists. nice stretching of the soles of the feet as you catch your breath. same thing on the otherside, back to all fours. press into the top of your right foot, press away from your yoga mat and begin
to draw big, big circlewith the left knee. we're strengthening the abdominal wall, we're strengthening themuscles of the back body here, get that beautiful backyou've always wanted, big, drawing big circles. i like to think of it likecarving lines through space. that kind of slows me down a little bit. again, if pointing thetoe is kind of bringing a little cramp situation into your foot,
you might try spreading the toes wide, still staying nice and bright. reverse your circle ifyou haven't already. and again, resist theurge to move super fast. awesome, do one more. and then we release, this time dropping the elbows where the palms were and walking the knees back, anna hathaasen, heart to earth pose,stretching the shoulders,
lower belly reaches towardsthe tops of the thigh and we relax in a nicerestorative stretch here. really opening up throughthe shoulders though, we might rock the hips alittle gently back and forth. and you might even rock the forehead a little back and forth. awesome, slowly coming back to all fours, awesome work everyone! come back to that plank position.
don't panic, you got the strength. your mind gives up a lotfaster than your body so you got it going on,and again, you can always come to a nice half plankwhenever you need to, just kind of working on alignment and building strength slowly but surely. in plank we're gonnareally reach the heels towards the back edge of the mat. inhale in, lift yourright leg up high, exhale.
bring your right knee overtowards your left elbow. keep the right foot bright,pointed, or toes spread. inhale, exhale, release, back to plank. inhale, lift the leftleg up high, you got it. exhale, bring the left kneeover towards the right elbow. brightness in the left foot, inhale, exhale back to center, inhale,lift the right leg up high, exhale, cross it over, only three of these on each side, you got it.
back to plank, here we go,crossing over with the left knee, engage that lower bellyand one more on each side, you totally have it, here we go. lift the right leg over to the left. back to plank and one more, here we go. back to plank, awesome. from here we're goingto go to downward dog. oh, never felt so good, beautiful. take a couple breaths in downward dog.
believe it or not, our restingpose here, in this practice. you can always come to a nice child's pose instead and take a loadoff those hands and wrists. so to each his own here. three to five breaths. then if you're in child'spose, take your time, but eventually we'll comeup to downward-facing dog and then from there eitherhop towards the front edge of the mat or repeat that nice,
slow walk towards the front end. take a forward fold. draw your nose towards your navel and then on your nextinhale we'll lift flat back. nice, beautiful long neckand exhale forward fold. inhale, reach up towards the sky, spread your fingertips andexhale, hands to heart. awesome, inhale, reach up. exhale, diving forward, enjoy this move.
inhale, flat back, lengthen, exhale bow. inhale, step or hop itback to plank, you got it! exhale, slowly lower down to cobra or upward-facing dog. big breath in, on yourexhale, downward dog. picking up the pace a littlebit, just do your best here. inhale, right leg lifts up high, exhale, draw a big rainbow up and over, right knee to rightelbow, gaze is forward.
inhale, three-legged dog, toes down. exhale, crossing overtowards the left knee. breathe into your righthip, engage your core. inhale, three-legged dog,last one on this side, you got it, nose to knee. give your knee a little eskimo kiss here. and then step it up into your lunge. pivot on the back foot, we're gonna open up to a nice warrior two.
fingertips spread left to right. we stack head overheart, heart over pelvis. inhale in and exhale,sink a little bit deeper. give your arms a break andrelease behind the tail. open your chest as you lift your heart up. humble warrior, we inhale in, exhale. begin to pull back withthe right hip crease. remember this action of pullingback with right hip crease and remember the udianabandha, so join the navel
up and in and then takeyour time getting there. maybe keep your back, your spine, nice and long, as long as possible. maybe pausing right abovethe thigh bone line here just to make sure we're not collapsing and then maybe you continue the journey all the way down. again, gentle tugging backin the right hip crease, supercharged through my left inner thigh,
pressing into the knifeedge of that left foot. breath deeply here my friends. relax the weight of thehead over, humble warrior, strong, fierce pose. and then press into allfour corners of the feet. don't rush this as youslowly rise up, super strong. we'll go ahead and straightenthrough that front leg, yay! and release the arms, goahead and reach them up, let the blood flow inthe opposite direction,
as you dial your heart to theside, turn the right toes in, left toes out and we'll come to that warrior two on the other side. pull the pinkies back and energy radiates, strong legs here guys. we don't have a lot of standing poses, we don't have a lot of poses today, so really embody each onewith everything you have. moving with your breath.
interlacing fingertips behind the tail, whenever you're ready. let me get rid of this. and maybe you bring theopposite hand on top this time, so maybe the left thumb was on top so you bring the rightthumb on top this time. just playing around. and we open up through the chest. inhale in, whenever you'reready, nice flat back,
as you begin to pullthe left hip crease back and find your humble warrior. so as the heart begins to melt down, i begin to charge throughmy back leg strong. really engaged throughthe right inner thigh. maybe i take it all the way down, ooh, i'm super sore. and using your breath, to stay alive and engaged.
pulling the left hipcrease back, you got it! to come out we're gonna move at a nice, slow constant rate of speed,strong legs, strong legs, don't give up! then break free, reach your fingertips up. ah, blood flows in theopposite direction, awesome. we'll straighten through that front leg. great, we're gonna come all the way back to the front ofour mat, nice and easy,
just dialing the toes all the way back. go ahead and come back to your lunge. we'll plant the palms,slide the right toes back, and take a vinyasa. to each his own here,maybe you take a break. awesome everyone, together. drop the right heel, inhale,lift the left leg up high, here we go! think up and over, big, bigarcs with your left knee,
reaching up and over to kiss left elbow, gaze is forward, strong center. gorgeous, three-legged dog, take it up. and, crossing over, here wego, left knee to right elbow. gaze is forward, three-leggeddog and last one, nose to knee, rounding it all in, give yourself a little eskimo kiss here and then we'll step it up into our lunge. great, here we go, skindasyna.
inhale, heart radiates forward, exhale, i'm gonna slowlyshift my weight up and over, pivot on the back foot,coming into this kind of, i always call this likea little ninja move here. if the hips are reallytight, we may actually lift the right heel up, withthe legs and the ankles. this is going to be step one. using the fingertips on themat, really flexing through the extended leg.
maybe you're able to stayon your right foot here. and maybe you're able to bring the palms together at the heart. wherever you are, breathe deep. and then check it out. i'm gonna slowly, usingthat udi anabandha, that core lock, i'm gonna lift myself up. and i'm gonna come all the wayback to the front of my mat onto my left foot again, leftheel can come up, no prob.
or maybe i'm gonna stay here. maybe i'd bring the palmstogether with heart, maybe you're like, "whatin the world, adriene?" and you're like, okay, i'llsave that for another rainy day. so definitely getting intosome deep hip work here, but also doing it in akind of way that's... i don't want you to take it too seriously. i want us to be mindfulof action and alignment but also, you know,don't sweat it too much.
'kay, here we go. using the core center engagement, that core lock, to come backthrough, so that's gonna protect us and just checkingit out on either side. maybe you're here, maybe you're here, and then one more time, backto the front of your mat. all the way up and over,using the core lock, scandasa to the other side (breathing). then we'll slowly pivot on the left foot.
come back to the frontedge of the mat by bringing the right foot back to our lunge, then stepping it up tothe front, forward fold. great, inhale, halfwaylift, exhale bow, last time, we inhale reach all theway up towards the sky, big, big stretch, clap the palms together, up and overhead, gynamaste, and then exhale hands to heart. great, inhale, reach it up.
exhale down we go. heel, toe, heel, toe thefeet as wide as your mat. this time we're cominginto a nice low squat so the toes might spill offthe edge of your mat here. we'll use your fingertipsto guide yourself down. again, the heels might notstay down here and that's okay. we use this little froggypose to create space. maybe the heels do come down to the mat, in which case maybe youbring the palms together
and use this posture tofind a little push and pull, what our hatha yoga is all about. build strength with alittle resistance here as we press the arms into the legs and squeeze the legs into the arms. lengthen, lift up through your heart. if crow, or bicasana, is in your practice, you might use this moment now to, maybe, give it a whirl.
bringing the palms to theearth, walking the toes in. that same core lock, wedraw the energy in and up in the belly, we don'tthrough the upper back body. it's all about the energyhere, it's really not about the arm muscles. as we inhale in, integrity,integrity, i walk the knees as close as i can up to my armpits and i begin to rock forward. notice how my gaze, my gistre, is forward.
focus out, out, out. maybe this is my crow practice today. maybe i lift one foot. maybe i lift the other and maybe i fly. and maybe not, maybe isave it for another day. using the breath. pulling my hip creases upand back, navel in and up. reach, reach, reach withthe crown of the head. after a little bit of crow practice,
we'll meet our friendsback in our yogic squat. gently we'll release. coming to a nice, extended leg here, poshi mo tinasina,reaching through the heels, finding that siponde heel connection and then reaching arms up and overhead. whenever you're ready, takeit into a nice forward fold, consider pulling the hip creases back. knees can bend as generouslyas you need them to here.
we're aiming to get the bellyon to the top of the thigh but not at the cost ofbeing able to breathe and, maybe, snapping a hamstring. so just take your time, bend your knees basically is what i'm saying. nice brightness in the feet here, eventually we'll get to here or here, wherever we want to be,wherever we need to be. but be where you are now.
couple more breaths here, let it go. and then we'll slowly roll it up. great! go ahead and lift thatright knee all the way up. we're gonna take just a little twist here, hugging right knee in. careful not to lean into ithere, but sit up nice and tall. inhale in, exhale, journeyinto your twist again. pulling the right hip crease back.
making sure to keep thehead over the heart, the heart over the pelvis. inhale in, exhale back to center. catch your right foot, we're gonna go for a little rock here in the hip. you might be able to bring the outer edge of your right foot to the elbow crease and you might be like, "ha ha! never." just grab your foot here andwe're gonna go for a little
sway back and forth andthen front and back as well. now would be a goodtime if you were wanting to work on an arm balance or something like figureeight or something, maybe one of these, youcould practice that here and now, working on that, butwe'll do that another day, officially, just giving youoptions for those of you with a practice already rolling. then we'll release the rightleg, lift the left leg up high.
also, if you're interestedin stuff like that you should check out our programsat yogawithadriene.com or findwhatfeelsgood.com'cause we're able to go into kind of more depth withsome more challenging things just kinda nice, but iwant to make sure everyone feels taken care of hereon youtube and in time we'll add more and more. feel free to veer off if you need to. coming into your twist on the other side.
sticking with your breath. and then same thing, just nice and easy. rocking, the hip frontto back, left to right. we'll do a tutorial onthat figure eight pose. that's an arm balance thateveryone wants to try. and then releasing that leg, ending with a little bit of core, of course. it's not long so it's gonna go quick. let's really give it our all.
so we're going to comeonto flat back position. lift the shins up parallel to the ceiling. interlace the fingertips andbring them behind the head. okay my friends, you got this! extend your thumbs. go ahead and open upthrough the armpit chest. tilt your pelvis so yourtailbone scooping up towards the sky so your lower back comes in nice and flush with the mat.
here we go, inhale in. i'm gonna exhale, lift myhead, my neck, my shoulders. i'm gonna cross right elbow to left knee and tap my right toe down. so if you feel too crunched here, you can even bring fingertips to temples. then i'm gonna inhale to center. exhale, tap the left toedown, cross left elbow over. this is just a yogi bicycle variation.
inhale, really targeting lower belly, tap. inhale to center, exhale tap and cross. inhale to center, exhale tapand cross, keep it going. resist the urge to speed up. nice, slow controlled movement. keep it going. almost done, keep it going. and one more on each side. then both legs up, reach, pulse for 10.
and then we release everythingdown sup da baddacanasa. this should feel awesome. bring the hands to the belly,give yourself a little pet. soles of the feet together,knees nice and wide. we begin to cool it down,awesome work my friends! super, super awesome, don'tforget about your breath, even here, use it to kindof calm the nervous system and restore the body forthe rest of your day. we take a rest here, opening the arms out,
nice and easy, crawling theshoulder blades underneath you. ending in a restorative posture today, however your lower backmight need a little bit of love so maybe taking amoment to hug the knees in, maybe a happy baby,maybe a reclined twist. or maybe you're all set tojust stay here in badacanasa. a little moment to do alittle mindful freestyle and then maybe meet us backhere whenever you're ready. you can close the eyes when you arrive.
and we just take a secondto honor this moment of stillness and this restorative moment as totally important asour strengthening practice. for in yoga we aim to findbalance in all things. that's how we can create asustainable, healthy life. that's how we can createa workout routine that is sustainable and healthy. stay here if you like, opening the hips out a little bit longer orbegin to slide the right foot
out, long windshield wiper-ingthe toes back and forth. and then the left, outlong, back and forth, back and forth. awesome work today my friends. give yourself a little rest,as long as time allows, if you have to boogie,i thank you for sharing your practice with me andi'll see you next time. namaste.
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