Judul : Yoga Versus Pilates
link : Yoga Versus Pilates
Yoga Versus Pilates
- what's up everyone? welcome to yoga with adriene. i'm adriene and todaywe have a core strength ritual for you. this is a really great video to supplement
Yoga Versus Pilates, with your yoga practiceor another workout. maybe you just went for a run or a nice, long walk and you're wanting a little bit more, right?
so this is a practicethat's just beautiful for your core, right, so whether you're looking to get chiseled for the swimsuit seasonor you're just wanting to support your backand prevent back pain, or maybe you're wanting to fly in other yoga postures, this is an exercise that'sgoing to rock your core, so get into something comfy,
put on a good attitude,connect to your breath, and let's get started. (lively bouncy drumming and guitar strumming) alrighty partners, let'sstart flat on our backs. go ahead and walk theheels up towards your hips and bring the hands to the belly here. so i'm gonna guide us throughour core strength ritual today, but i invite youto really take charge of your breath so thatwe're moving with the breath
and so that the breathis fueling our movements. so bringing our yoga mindsetand the yoga mindfulness to our practice, to our workout. snuggle the shoulder bladesunderneath your heart space. toes pointing forward,knees up towards the sky. go ahead and lengthen the lower back here, so you might even lift the tailbone up so that you can find a nice connect. we're gonna need thisas we move throughout
our ritual today. nice connect with thelower back to the mat. and tuck the chin just slightly, lengthen throughthe back of the neck, and then start to breathe into your hands. we're gonna do three conscious breaths. here we go, starting with a big inhale in through the nose. (inhaling)
and a big exhale, outthrough the nose or mouth, yogi's choice. (exhaling) inhale, big conscious breath. and exhale, relax your shoulders. go ahead and close your eyes for this last big breath in. and exhale out. great, send the hands down to the ground,
in line with the heelsaround the hips here. everyone's different so honorwhere your body's at today. and do your best. staying focused on thebreath, we'll inhale, begin to press into the feetand lift the hip points up towards the sky. big breath to lift you up. big exhale to lower down. inhale, press into allfour corners of the feet.
lift up starting with the tail. and exhale to lower. and one more time, inhale, lift all the way up. this time really keep the chin lifted up towards the ceiling. we're gonna use thisthroughout our practice today. go ahead and snuggle theshoulder blades here. big breath in.
and exhale to release. awesome work. alright, so scoop the tailbone, again so that lower back isnice and flush with the mat. alright, now interlace the fingertips. bring them up and over,behind the head here. extend the thumbs. give yourself a little neck massage here. if you have a pony tail or a bun,
you might move it to the side. and then just take a second, again to breathe deep, open elbows nice and wide. alright, here we go. inhale in. exhale, lift the head, theneck, the shoulders up. just take a second hereto create a little hammock for the neck, and then we're gonna slowly
lift the chin up towards the sky, engaging the musclesof the abdominal wall. keep the elbows nice and wide, so notice if they're coming in here, keep it up. if you can, lift up a little more, lifting the shoulder blades, breathe deep. lower back flush with the mat. you might be awesome here,
staying here, breathing, or you might lift the shinsparallel up towards the ceiling, knees in line with the hippoints or slightly in front. breathe deep here. chin up towards the sky. chest open, lots of spacebetween the bottom of the chin and your heart center. breathe deep, you got this. thumbs are extended fora little extra support
in your neck hammock. exhale out. great, on your next inhale, lower. and on your next exhale, lift back right to where you were. inhale, lower. exhale, lift. keep the elbows wide. moving with the breath.
inhale. exhale. keep it going, smile, inhale. inhale, chin stays lifted. exhale, lift the tailbonetowards the sky, navel down. exhale, can you lift theshoulders a little higher? three more, you got this. last one, inhale, lower. exhale, lift and hold.
keep the chin lifting up towards the sky. add a little action to the feet here, rolling the ankles, rotating the ankles, pointing and flexing thetoes here with the feet, and then nice and easy, reaching the fingertips towards the heels, palms face up, we're gonna breathe here for ten seconds, you got it. chin is lifted.
open in the chest. tailbone scooping up. big breaths here. welcoming some heat. great, take one more breath cycle. you got this. pinkies up towards the sky. open the palms, open the chest. and then exhale, release everything.
knees wide, soles of the feet together. hands come to the belly. and we relax. great, bring the knees together, press up off the toes. we'll come right back to where we were. inhale, in. exhale, lifting the chest. see if you can really lift your shoulders.
again, not crunching here, but looking up towards the ceiling so peek at the video when you need to, but then take your gazestraight up and slightly back, almost as if you're lookingup past your third eye here. alright, we're coming back here, engage. scooping the tailbone up. i'm gonna inhale, reachthe fingertips up and over. exhale, take the fingertipsor palms together, namaste.
or you can take ol' simba here. and over to the left,and we're gonna extend the right leg out all the way. let it hover. breathe here. inhale, draw the rightknee all the way back up, and same thing, justcarving a line through space with your right heel. keep the chin lifted soi'm not crunching here.
shoulders nice and high. and inhale, bring it in. all the way up towards the sky. lots of energy through the feet here. carving a line throughspace with your right heel. you can also come here tointerlace the fingertips, but i like to keep my arms extended. bring it in all the way up. then slow and steady here, taking up space
with your right leg. great, keep it going. knees come together, inhale. exhale, sliding it down. collar bone nice and open here. beautiful, let's do one more. (deep breathing) then navel draws down as you bring the right knee back in.
great, take a second to rest in the middle here if you need. relax the shoulders, big breath in. big breath out through the mouth. and back up we go. palms up, loop the shoulders nice and open through the chest. inhale, reach the arms up. fingertips reach towards the sky.
and exhale, now onto theright, opposite side. keep the chest nice and open. and when you're ready,left leg all the way up. we start to carve a line through space. now energetically, i'mkeeping my tailbone up, lower back pressing flush down to the mat. and lower, let it hover. engage full abdominal wall,and then reach it back up, knees together.
here we go. moving in your own time. resist the urge to rush this so slow and steady, toning the core. if you have a block, youmight even hold it here out to the side or youcan choose another prop just to give yourself a little action through the fingertips and the hands. nice and slow, tailbone scooping up,
navel drawing down. beautiful, keep it going. you got this, nice and slowand steady wins the race. stay with your breath. lift the shoulders up alittle more, you got this. keep the heart open, mind open. i am strong. great, do one more wherever you are. let it hover, you got this.
and then bring it into center. awesome, we'll return backto supta baddha konasana. give your belly a little pet, maybe clockwise direction, knees wide. great, from here we're gonnamove to butterfly crunches. so interlace the fingertips,bring them behind the head, create the same little neck hammock here with the thumbs extended. option here also to bring thefingertips to the temples,
elbows nice and wide in either variation. alright, tops of the thighs draw down. if you feel any discomfortin the lower back body, you'll experiment with drawing your toes further away or drawing theheels closer to your center. here we go, hug the lower ribs in, inhale in, exhale lift. just find the shape here. find this nice, long length here first.
and then baby crunches, it's important to not thinkabout the crunch happening in your neck, but in themuscles of the abdominal wall. so keep your gaze straight up and back, chin lifted towards the sky, and just baby pulses here. (quick breaths) use your breath. so again, we're wanting tocreate movement in the belly,
not really in the neck. so the spine is nice and long. baby pulses here. little butterfly crunches. maybe they get a little bit higher. but chin still lifting towards the sky. use your exhale. five more seconds. and release, that was hard to count.
bring the knees together. give yourself a big bear hug,you're doing awesome work. we're almost done here. really, really awesome. i'm gonna take a second to just cross the right leg over the leftand find cow legs here. you might grab the big toes orthe outer edges of the feet. big breath out as you unravel. take the left leg over,grab the outer edge.
beautiful, breathing deep. and then we'll unravel here. bring the knees rightunderneath the hip points. shins parallel to the ceiling. this time fingertips aregonna come to the temples so you know you can alwayscome to the neck hammock variation, elbows wide in both variations. we're gonna twist here sowe're coming into a center, really lifting the shouldersas high as you can go,
lower back flush with the mat. and we're gonna twist. right elbow to the left knee. really try to reachyour elbow to your knee rather than your knee to your elbow, so coming here, thenwe'll come back to center, and lower. lower on the inhale. exhale, lift up to center.
engage, crossing over. left elbow to right knee. really reach the elbow to the knee rather than the knee to the elbow. inhale to center. and lower. exhale, lift up. crossing over. center, down.
center, cross. center, twist. and now moving at yourown pace with your breath. don't bypass that center move. when you come to center,really scoop the tailbone up, engage the belly, tighten the belly, and then crossing over to twist. again, elbow towards the knee, not knee towards the elbow.
keep it going. and do one more on each side. it's hard to find that center. ooh, yeah. great, and then afteryou've done your last one, take the hands to the backs of the thighs, squeeze the knees in,relax your shoulders. take a deep breath in through the nose. and exhale out through the mouth.
(exhaling breath) great, soles of thefeet come to the ground. and we're gonna crossthe right ankle over, excuse me the right leg over the left. great, then shift your hipsto the right side of your mat just a hair, and allowyour legs to fall over towards the left. great, interlace thefingertips behind the head or fingertips to the temple.
as you exhale, lift up. (exhaling breaths) and one more. and we'll switch. release the hands rightover to the other side. walk the hips back to center. this time left leg allthe way over the right. exhale, let the weight ofthe legs melt to the right. did i walk my hips over?
walk your hips over. interlace behind, here we go. inhale, chin up. exhale, belly in. inhale, look up. let your breath move you. so get into a rhythm. great and one more. and release, awesome.
take the hips back to center. hug the knees into the chest. give yourself a great big bear hug here. and one last move, here we go. slide the hands to thebacks of the thighs. take a second to just shake it off. and we'll rock all the way up. and come into a plank pose. alright, almost there, you got this.
so forearm plank today, i should've said forearms. so we have variations of plank, so this variation isgonna be on the elbows, shoulder width apart. to start, come ontoyour forearm plank here, spike the heels towards the back wall or the back edge of your mat. you know you can alwayslower the knees here. come into a variation.
but for now, give it a try, spike the heels back, draw theshoulders away from the ears, and we're gonna breathe here with the gaze straight down. draw the navel, hug the lower ribs in. send the sitting bones towards the heels. light up an energythroughout the whole body. breathing deep, gaze straight down. you got it.
now take your right toes off the mat. tap, back to center. left toes off the mat. back to center. full body strengthener here. to the right. and to the left. if you want to spike thisup for a little more cardio, little toe jacks, you cando both at the same time.
but otherwise, we'rekeeping it nice and slow and mindful today, building heat. toning the body. side to side, pressaway from your yoga mat. gaze straight down. great, do one more oneach side, you got this. and then slowly release,knees to the ground, send the sitting bones back, hips back. and child's pose.
catch your breath. breathe deep. alright, that was just yourwarm-up for this next thing. ha-ha, come on, here we go. coming onto the right forearm, keeping that same light ofthe fire that you just did in your whole body, so keep it alive, fully alive. we're gonna come intoa side forearm plank.
now options here to liftthe hips, stack the feet, and hug the lower ribs in. or you can, whoa. or you can take the top leg onto the earth so top foot comes onto the earth, and we still lift the hips up high. inhale, send the leftfingertips up towards the sky. i'll try not to keep youhanging here too long. and exhale, rounding leftfingertips in and under.
thread the needle. inhale, lift up. exhale, draw the navel in. exhale, threading. exhale, keep it going. exhale, lift the hips. one more, you got it. and then slowly comeback to forearm plank, and we're gonna take it to the other side.
so take a little break ifyou need to in between. and take it to the otherside whenever you're ready. stacking the hips. stacking the feet. reach the right fingertips up. hug the lower ribs in. collect your energy here. draw the shoulders away from the ears. exhale, thread the needle.
inhale, all the way up. feel free to stack thetop foot on the earth. inhale, up. nice and slow, careful not to rush. keep the hips lifted. belly tight. you're doin' awesome. let's do one more, you got it. press away from your yoga mat.
full body experience. and then release, awesome. come back to that forearm plank. big breath out. release the knees. child's pose. this time swim the fingertips around all the way back and we come to rest. press into the tops of the feet.
tuck your chin into your chest. and slowly roll it up. counter twist. right hand comes to the left thigh. left fingertips behind,sit up nice and tall. exhale, twist. take it to the other side. big inhale to lift up. and big exhale to twist.
inhale, back to center. and draw the hands at the heart. alrighty my friends, awesome work. if you're doing thispractice with someone, go ahead and give thema high five right now. if you're doing it alone like me, high five right up tothe screen or in the air. really nice work. this is a great video that you can repeat,
so if you're wanting more,you can do different reps. you can do this video twice,even three times in a row to really get your coresmilin' and on fire. also really great to supportyou in other practices like i said before. favorite this video, bookmark it so you can return to it easily. share it with your friends, and don't forget that first things first,
self love, really acceptingwhere you're at today, and just making it a funexperience on your mat. that's why i love this channel. that's why i love you. so let me hear from you. questions, comments down below, and i'll see ya next time. free videos every wednesday. peace.
namaste. (lively, bouncy drumming and strumming)
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