Mohamed (Aka Garoninho) is an Amazing Athlete! He is always present at the Trainings, He is a very Hard-Working Athlete! Mohamed (aka Garoninho) works Really Hard at Every Training ! He is always the First one to come back and ask for more work to do. Even when the Training is over, He stays at the CrossFit Gym to work Harder, to do Abs Workout… He is a very Flexible and Dynamic Athlete, with High Endurance capacities ! Mohamed (Aka Garoninho) is a Real Champion ! .
Body fat and belly fat are some of the most unsafe ones for your health and wellness. Have you been searching for the service on exactly how to lower both your body fatness and stubborn belly fatness? Fret say goodbye to! Bananabook.net has actually given you the pointers to decrease both your body and also stubborn belly fatness.
So here s just how to lose body fat without entering a fitness center. The mainstream media wish to have people think that they have to work out to lose body fat, however that merely isn’t the instance.
I am thinking that this is a great way to sell gym memberships, yet I d rather inform you of the truth. And also throughout your weight-loss trip, you will certainly recognize that the fat around your belly is the most stubborn to shift. As a matter of fact, it is always the last to go.
The paradox is that many people usually strike the fitness center with the purpose of either getting a six-pack or obtaining that flat belly in time for summertime. Nevertheless, once they educate for a couple of weeks they realize that losing tummy fat is not nearly hitting the gym twice a week and afterward consuming whatever you desire.
Tummy fat can be ԛuite persistent to shed. Yet all is not lost. Here is a standard overview of how to lose body fat as well as tummy fat in these straightforward steps. Sugarcoated might be the reason why you still have that love manages regardless of striking the health club on a regular basis.
Attempt to lessen your consumption of added sugars because these are directly digested right into carbs for which the excess is stored as belly fat. Alcohol is not your good friend here either. 2 mugs of it must be alright. Refined foods are just as hazardous (if not even more hazardous) as sugarcoated is. Most of the food things that are very processed no more have much nutritional worth.
All they do is come to be scrap in your body If your day-to-day food consumption constantly consists of a bag of french fries or a candy, after that it is time for you to rethink your weight loss approach. All the excessive calories ultimately wind up kept as fat in your body.
For that reason, for faster results, monitor your carbohydrates consumption. Ensure that the quantity you eat is less than the quantity you utilize. Enhance the percentage of lean healthy proteins in your diet plan for optimum benefit.
As the stating goes Abdominals are constructed in the kitchen area. You can train difficult & develop muscular abdominals, however, if you eat unhealthy food all the time, you won’t shed your belly fat. Quit eating processed food. Consume whole, unprocessed foods. You need there proteins and fats which are healthy. No demand to be best.
Consuming unhealthy food, in fact, helps weight loss by keeping your hormonal agents sharp. Don t overdo it though. Eat convenience food 10% of the time max. That s 4 scrap dishes weekly if you consume 6 meals a day. Some vegetables and fruits actually melt much more calories than you consume by consuming them. It s real! Fruits include bananas, oranges, apples, pineapples, pears, raspberries, grapefruits, blueberries, as well as apricots.
Veggies consist of sweet potatoes, spinach, broccoli, salad, kale, cabbage, celery, carrots, cauliflower, and cucumbers which benefit digestion. Try to keep away from dips. If you require a little additional taste, you might take into consideration a low or lean dressing but use it moderately. A weight management technique I such as to make use of with vegetables is to consume them with a fork. Just dip the fork in the clothing prior to you eat the veggie.
Running is the most awful adversary of stubborn belly fat. Actually, it is amongst the easiest methods of shedding stomach fat quickly. Running workouts all of your body muscle mass rather than simply focusing on one specific body part. Running will certainly assist you to lose weight. It typically decreases the chances of cholesterol, heart disease, migraines and also specials needs. You have to prevent the body from getting utilized to exercise regimens that are taken care of.
Hence, you may need to switch over occasionally. It is an excellent reliable method of keeping your heart price up, lose calories and also reduce stubborn belly fat. If you are not right into running, attempt jogging. Study shows that jogging is better at damaging down undesirable stubborn belly fat when compared with weightlifting. This is a great type of cardio workout that works for combating fat and also staying fit.
For you to achieve optimal outcomes on your weight reduction journey, it is best to focus on workouts that shed fat throughout your whole body as opposed to those that target a particular body part. Simple workouts to reduce stubborn belly fat at home which does t take much initiative, which will help reduce your psychological stress and anxiety, boost your body strength, maintain you far from physicians and medication.
Most importantly, it maintains your energy degree high and satisfied. If you are a novice, begin doing crunches 10 times per collection. Each day, you need to accomplish two to three collections of crunches. Absolutely nothing burns to swallow fat simpler than crunches. Easy workout with not much effort. Twist crises resemble your normal crises. However, in twist crunches, you have to lift the ideal shoulder towards your left, maintaining the left torso on the ground.
This is nearly like the spin crunch regimen. The only thing you have to do is to tilt your legs to the same side with your shoulders all at once. The side problem concentrates extra on the muscles on your sides. Turn the legs behind simultaneously with the shoulders. It is thought about among the best stomach exercises for targeting the lower belly fat. Lie level on the mat or on the floor with legs extended upwards in the direction of the ceiling and afterward one knee that is gone across over the other.
Breathe in and then lift the top body towards the hips. Breathe out slowly. Lie on the floor covering or on the floor and maintain your hands either behind your head or by your side as you perform in crunches. Raise both the legs off the ground and afterward bend them at the knees. Bring the right knee near to the upper body, maintaining the left leg out.
Then take the best leg out and also bring the left leg near to the upper body. Alternate bending the knees as if you are using a bike. The moving plank trains your body muscles around the abdominal area, hip as well as reduced back.
Position yourself on the mat or on the flooring with the knees as well as elbow joints resting on the ground. Keep the neck lined up with the back. Look ahead. Then lift the knees up and also sustain the legs on the toes. Contract the knees and maintain your breathing typically.
This is what you call the plank position. Remain in this setting for 30 seconds. Now, begin moving to and fro for concerning 30 seconds. This is what you call the rolling slab exercise. Rest on the floor covering or floor sidewards. Support your body on the right elbow joint and best leg. The elbow must after that be perpendicular to your shoulder and also your left leg needs to be over your right leg, ensuring they are together.
Maintain the knees straight. The hips should likewise not be touching the ground. Hold this stance for about 30 secs. When you are comfortable, you can hold this setting for about one to two mins. A healthy lifestyle develops your checking account with even more money. Maintains you away from medical facility bills and also you can live much longer without fighting your body.
The Favorite Food Diet may sound too good to be true but it’s a successful weight loss regime that people are thriving on because it allows you to eat the foods you love while still losing weight. We’ve all been tricked into thinking that the only way to lose sustainable weight is to deprive ourselves of the foods we all love to eat. This only makes us miserable which is why 95% of people fail when trying a new diet. So, The Favorite Food Diet teaches you how to eat your favorite foods while still shedding off pounds. I took a bite and here’s what I discovered during my journey.
What is The Favorite Food Diet?
Gone are the days of counting calories and depriving yourself of the delicious flavors you love. The Favorite Food Diet is an online weight loss system that allows you to eat the foods you want to eat, while still losing your weight. The secret is that you have to first fix your gut flora so your body knows how to burn off the “bad” foods instead of storing them as fat, which is exactly what your body does if you have an unhealthy gut biome.
If all of this doesn’t make sense to you right now, it will once you get started but as a crash course, your gut flora is what determines how your body functions. If your gut flora is unhealthy, it does not do what it should be doing, which is burning off food for energy. By fixing your gut flora, you can also fix your body in a way that allows it to use the foods you’re eating instead of packing them onto your waistline.
The Favorite Food Diet shows you how to do this. I will get into this in more detail in just a moment but what I can tell you is that the method is 100% safe and natural, focusing on the four rules the create the foundation of the system as a whole. These rules are:
Rule 1: The Importance of Whole Foods
Rule 2: Nourishing your Microbiome
Rule 3: Include your Favorite Foods
Rule 4: Drink Clean Water Everyday
These four rules are the foundation of the system which are infused into the four-phase process of The Favorite Food Diet. These phases are:
Weight-Loss Industry Deception
The True Cause of Obesity
The best part? You don’t have to pay or wait for shipping. You receive immediate access to the program as soon as you purchase, meaning that you can start fixing your gut biome right away, so you can continue eating the foods you love while still losing weight. You just download the content onto your computer, laptop, tablet or smartphone and access it as you please.
You also get two months to try the program out with the 60 Day Money Back Guarantee. So, you have nothing to lose… Other than an unhealthy gut flora that is storing all your food as fat.
Who is the Author of The Favorite Food Diet?
Chrissie Mitchel is the woman behind this program. She is a highly sought after professional weight loss coach, and fitness and wellness expert who has spent years working with clients who refuse to deprive themselves in order to lose weight.
Summary of The Favorite Food Diet
The Favorite Food Diet is a comprehensive online weight loss system that teaches you the steps to fixing your gut flora, so your body can burn the foods you eat for energy instead of storing everything as fat. The system focuses on four simple rules – whole foods, nourishment for your microbiome, eating your favorite foods and drinking clean water every day. By following these four rules, your gut flora begins to repair itself and it starts to function properly which allows you to eat the things you love and lose weight while doing so.
To show you what you can expect from this program and just how effortless it is to fix your gut biome, here’s a sneak peek at some of the topics covered:
Delicious recipes to enjoy (Yes, bacon is allowed!)
The Favorite Food Diet is exactly what the weight loss industry needs because clearly, what it’s producing isn’t working. A mere 5% of people succeed when trying a new diet and that’s because most diets require you to eat nothing but carrots and lettuce which simply isn’t practical. Even if you’re in the 5% of people who succeed with this kind of method, you’d be miserable and deprived of the things you love. This system changes that approach, teaching you the ways to fix your gut biome so you can eat your favorite foods and still lose weight. It’s a comprehensive system that is easy to follow and that requires very little of you. You just have to fix your gut biome with a few simple steps and the rest is history.
Add in the fact that you get two months to try the program with the 60 Day Money Back Guarantee and you have nothing to lose. Well, other than unhealthy gut flora that’s been disrupting your weight loss goals all this time. So, treat yourself to a satisfying diet and go after your ideal weight and shape at the same time. The Favorite Food Diet is a healthy and happy way to lose weight – and it’s 100% safe and natural, and fairly effortless too. It’s amazing what fixing your gut flora can do for your body and weight loss goals.
The post The Favorite Food Diet Review appeared first on Lakeport Chamber.
The worst thing about eating a salad for lunch (or dinner for that matter) is that, all too often, you wind up feeling hungry again just a few hours later, your stomach rumbling just in time for your afternoon meeting or bedtime routine. The answer, it seems, is a heartier salad. Add meat, beans, quinoa, or grains. Opt for more vegetables, healthy fats, or filling vegetables like sweet potatoes. Your salads can absolutely be a full meal—and definitely don’t have to be boring. To prove it, we rounded up 20 hearty salads that you can meal prep this week for a healthier, more exciting meal time.
1. Roasted Cauliflower and Sweet Potato Salad
Source: Sweet Potato Soul
2. Castelvetrano Greek Pasta Salad
Source: What’s Gaby Cooking
3. 15-Minute Quinoa Salad with Sesame Ginger Dressing
What’s up, everyone? Welcome to 30 Days of Yoga with Adriene. I’m Adriene, and I’m super excited. It’s day one, y’all. Let’s get started. All right, my friends. Today, we’re going to begin in a nice, comfortable, seated posture, sudassana, with one foot in front of the other. So just to stay on the same page, let’s draw the left heel in towards your center, and then the right leg comes in to follow. You can use a blanket or a block or a pillow. Even a book sometimes is nice to lift the hips up, if you feel like you’re getting trapped in this Mr. Burns posture here. So take a quick second to get settled in in a nice comfortable seat, one foot in front of the other. Make sure everything’s situated, and then when you’re ready, sit up nice and tall. See if you can align your head over your heart, your heart over your pelvis.
You might take your fingers and touch your booty and move the fleshy part of the buttocks aside. You might fix your hair here. Just do all those little things, so that we can come to a nice, still place as we begin our challenge. Nice and slow, settling in, easing into it, and really choosing to stay present. So I like to call it getting your money‘s worth. So we’re going to get a workout. We’re going to commit to 30 days of practice together. We’re going to stretch the body, tone the muscles, deepen the breath. But beyond that, we’re going to listen. We’re really going to use this opportunity to come into a different type of presence, maybe learn something new about yourself.
So today’s practice is focused on that. So you sit up nice and tall. Take a second to close the eyes, relax your shoulders down, and just notice how you feel. Notice, perhaps, the tendency to want to move quickly to the next thing. We got 30 days. We can take it nice and slow and really set ourselves up for a nice experience that feels good. Bring your awareness or your attention to your breath and just notice it. You might begin to deepen the breath, play with it here, seeing if you can extend the inhale, make it a little bit longer, and extend the exhale. Stick with your breath as we begin to move the body and shape-shift in and out of different poses.
Remember, the breath is energy. You send breath to the tight places. Use the tool of your pranayama or your breath to stay focused and really be honest with yourself about how you feel each day and each time you come to the mat. Oh, and also, let’s have some fun. Dropping the chin to the chest, we’ll begin to draw circles with the nose, one way and then the other, and then reversing your circle.
Back and forth, kind of dropping into this moment for yourself. Then we’ll bring the head back to center stillness and draw the palms together at the heart. Deep breath in as you lift the sternum up, thumbs, hearts coming together. You only have one heart, I guess, heart. We’ll take a deep, deep breath in through the nose here. This time, go ahead and let it out through the mouth, exhale. Again, just like that, deep breath in thorough the nostrils. Sit up nice and tall and exhale out through the mouth. Make some noise. Now we’ll interlace the fingertips. Keep breathing deep as you press the palms forward, shoulders relaxed, drop down, and then we send the palms up and back. Nice and easy organic movement here.
The knees are going to want to fly up, and we’re gonna ground down through the tops of the thighs, committing to a full body experience as you lift and lengthen up through the side body and keep playing with your breath. We teeter-totter back and forth here. Stretch it out. Notice that the shoulders are starting to rise up. See if you can keep the shoulders relaxed, heart lifted. Arms may begin to get tired here, especially if you’re new to the practice. Stick with it. Find ease. Use your breath to keep it together.
Just kidding. Inhale, back to center we go. This time, carve a line with your nose all the way up. So rather than just looking up, kind of crunching the back of the neck, just really mindful activity as we carve a line with the nose. Look up. One more breath here, and then on an exhale, we break free. Fingertips rain down. Awesome. Plant the left palm into the earth. Inhale, reach right fingertips up and over side body stretch. Again, work on creating a full body experience as we ease into the practice. So for me, that means really paying attention to, yes, the side body stretch, but also grounding down through the legs and maintaining that extension through the crown. You might find a little pulse here. You might spiral your heart up towards the sky. Make it your own here. Deep breath in. Then exhale swiftly up and through center, and we take it to the other side. Right palm to the earth.
Left fingertips reach up and over. Same thing. Stretch it out. Ease into it. Great. One more breath here. You might spiral your heart up towards the sky, and then on an exhale, we bring it back to center. From here, we’re going to walk the fingertips behind us. I’m gonna turn to the side so you can see this. Walking them behind, pinkies might come close or, again, if the shoulders are really tight, give yourself some space. You can keep it nice and easy today. So I walk the fingertips back. We sit up nice and tall. Imagine lifting up through the armpit, chest here. So we’re lifting up through this area of the body and opening the heart, the chest. Close your eyes. Find your breath. When you get bored, or your mind begins to wander, come back to that sweet inhale. Exhale out through the mouth whenever you need to let go a little bit or find a little inspiration. Then slowly we’ll soften through the elbows and walk the fingertips all the way around and forward. So nice and easy, we walk the palms forward.
To each his own here. So you might end up here on the palms, really pressing the sit bones into the earth again. Full body experience, really expanding the awareness throughout the legs, the hips, making sure I’m still mindful of the shoulders. For me, that awareness is really an act of self love. I’m considering all parts. Hey-o! First hey-o of the challenge. Okay. So you might stay up here on your palms. You might already be way past me and on the forearms. If not, this gives you something to look forward to. No worries, just be here in the moment. Another option is to maybe send the fingertips all the way out and begin to relax the weight of the head over. You might find a soft sway back and forth. And again, the sit bones are going to want to roll up here to compensate. See if you can stay grounded. Maybe a forehead underneath a block . . . Hello. A block underneath the forehead.
Maybe even we bubblegum the fists here for a little support. Breathe into your right hip. Find that breath. Then press into the sit bones. Press up into your palms. We’re going to walk the fingertips, spider fingers, as we say in kids yoga, over towards the right. Don’t crank it. Keep it easy. Remember, find ease as we ease into the practice. I brush away dog hair. So professional. Deep breath in here. Keep a nice extension through the crown, breathing into the left side body, pressing the sit bones back. Then we walk it through center and take it to the left.
Same thing. So again, those hips are going to want to come up. We stay pressing into the sit bones, shoulders relaxed, really mindful through the neck. Deep breath in. Follow your exhale as you unravel back to center, and then we’re going to switch the legs here. So right heel comes in, left leg comes out. We draw the palms together at the heart. Once again, inhale, sternum to thumbs. Exhale. Relax the elbows down. Just notice how your legs feel sometimes. This side can be a little bit different, feel a little foreign. We’ll interlace the fingertips. Sit up nice and tall. Press the palms. Actually let’s interlace the opposite direction this time, so opposite thumb on top, a little yoga for the brain as we begin. We press the palms. Oh, yeah, that feels weird. Forward, up, and back once again. And same thing, just a little organic movement. Yes, to stretch the side body. Yes, to bring awareness into the spine, but really to set the tone for our practice and our challenge that you’re in charge.
It’s more than modifying up or down. It’s really about listening, being present, easing into it, being honest. Also, it gives you the freedom to move how you want to move. Find what feels good. Inhale. Carve a line with your nose. Look up and exhale. Rain it down. Great. This time, we walk the fingertips together just like before. This time, we’re going to inhale, lift the heart, and exhale. Draw a line with the nose past the right shoulder. If you’ve practiced with me before, you know I love this move. Imagine receiving a little kiss on the neck. This is a little hygiene for the neck and shoulders. So it might seem like you’re not doing a lot, but we’re drawing the shoulder blades down. We’re opening the chest, lifting up through the ribcage, and keeping an extension in the crown of the head. Breathe into the left side of the neck. Then on an exhale, this should feel really yummy, as you drop the chin into the chest, breathe into the back of the neck.
Oh, yeah. Then take it to the other side. So we find a softness here, even in this shape. We relax the shoulders down. Imagine someone kissing you on this side of your neck. It’s getting steamy in here already. Inhale in, extend, extend, and exhale chin-to-chest for one more breath. This time, you can really draw your nose to your navel. Then we lift up through the crown of the head.
Take a deep breath in. Smile or turn on that inner smile. Then we release, walking the fingertips forward, same thing. Palms come to the earth and feel this hip out. So you might find a gentle sway. Again, coming onto the forearms might be an option or maybe all the way down, breathing into the outer edge of that left hip, noticing how the sit bones want to peel up, and the pelvis wants to rock, but we keep it grounded and strong. Couple more breaths here. Nice, strong awareness throughout the whole body. You press into the palms to slowly release and come up. This time, we’re going to take the fingertips, spider fingers all the way to the left. So again, there is a tendency to want to crank here and do the yoga pose, and I just ask you, invite you to ease up.
We have 30 days. This is our first day. We’re going to stretch it out, take a little stock, get settled in. So nice, gentle twists to the left, and then we’ll release, take it through center and take it to the right. Breathe nice, long, smooth, deep breaths. Then gently release back to center. Also, flip your palms up, sit up nice and tall. Take a look at your hands. Spread them wide. We’re going to commit to a nice, strong awareness through the hands as we come forward and up into tabletop position. So take this focus of the hands with you as we come gently onto all fours. So we draw the wrists underneath the shoulders, my friends, knees directly underneath the hips. Press into the tops of the feet. Take that focus of the hands with you as you press away from your mat. So fingers are going to want to do what they naturally do, and we’re going to really expand awareness, building a strong foundation here on day one. We press away from the earth. Draw the navel up towards the spine. Relax your shoulders, draw them away from the ears. So really mindful in the head and neck.
Tendency here is for the neck to kind of collapse, but remember, the neck is a nice, long, beautiful extension of your spine. Cool. Take a deep breath in here. Press onto the tops of the feet. Don’t panic. We’re going to lift the knees, let them hover just for a second here. I like to do this one to just bring a little kick-start to our challenge, but also to light a fire in the belly.
Also, when we lift the knees here, we can really tell if we’re collapsing in other places. So find that integrity. One more breath here. You might experience a little shake, a little tremble. That’s prana, the energy moving, definitely a transformative energy there. So one more breath, and then we release. Cat cow never looked so good. Loop the shoulders, drop the belly. Inhale. Heart radiates forward.
On the exhale, I start at the tailbone, turn it under, curl it under as I rotate the hip points. Find the surrounding of the spine and release the crown of the head to the earth. Inhale. Keep it nice and slow today. Dropping the belly, tailbone lifts up, heart opens out. Moving with the breath, exhale, curing the tailbone in, traveling up the spine until the crown of the head releases, moving at your own pace here with your breath, doing a little energetic hygiene, getting the circulation going. A little spinal flex. Even if we just did cat cow every day for 30 days, we’d be rocking and rolling. So we begin to veer off the beaten path here if you haven’t already, shaking the hips a little left to right, just kind of coming off those railroad tracks, lingering in any place that feels tight or sore.
Might get a little freaky on me and even come forward. Whoa. This is where we just begin to let loose. Awesome. Then we’ll come back to that tabletop position and drop the elbows where the palms are. And again, stay aware of the hands here. Fingers are going to want to come in or go out, especially if the shoulders are tight. So see if you can keep two railroad track lines here. Pressing the elbows in to the earth, we walk the knees back and melt the heart. Heart to earth pose, anahata assen. One of my favorites. If the forehead comes to the earth, let it. Let the pelvis rock up towards the sky. Hey-o. The sit bones shine, spread left to right. We take five nice, long, deep breaths here. Notice if the toes are coming in or going out. See if you can keep that full body awareness rocking and rolling. Belly can soften here. Inhale. Fill the back body with air. On an exhale, release your heart. Super awesome for the shoulders. Let’s take one more breath here. Then to transition, I’m going to press into all 10 fingerprints, all 10 knuckles, press into my elbows and slowly slide on through to the belly.
Oh, yeah. Press into the elbows. They’re right underneath the shoulders still. Steel. Texas. Still. I press into the pubic bone, press into the tops of the feet, and I grow nice and tall here in a little sphinx pose. So if you have to do some adjusting to find length on the side body or in the spine, please do. Self adjustments are the best. We breathe here. Again, notice if you’ve lost awareness in the wrists and hands. Keep that awareness. Press away from your mat with your elbows, almost as if you’re trying to tear your yoga mat in half with your elbows. One more breath. We inhale in and exhale, slowly release. All right. This time, palms are going to come underneath the shoulders. We curl the toes under, and you know where I’m headed. Right? Downward -acing dog. So there’s two options here. You can come to all fours first and then peel up through the tail, or there’s always the option from this posture to come straight to plank. So you can cool it, or you can heat it. We always have options here together. We’ll meet in our first downward facing dog of the challenge.
Pedal it out. Check in with your feetsies. Bend the knees, and then don’t forget that awareness of the palms, of the hands, spreading wide. We’ll take three more breaths here. So notice if you’re just kind of holding, waiting, like onto the next thing. Try to enjoy your practice. Breathe. Stretch it out. I shouldn’t say try to enjoy your practice. How about we say just enjoy your practice. Now we’re going to go for a slow walk up towards the front edge. Take your time. Again, resist the urge to just task master here. We’re going to slowly walk up towards the front. Together, we’ll meet at the head of the mat in a nice forward fold.
So to each his own here. You might walk the fingertips to one side and then the other. If you’re feeling a little tight in the head and neck, you might shake the head yes and no. Pay attention to your feet. Toes are pointing forward, feet are hip-width apart here to start. You might clasp the elbows and rock gently, left to right. So again, setting the tone for our practice and really the tone for the challenge that you’re in charge. I encourage you to improvise, to keep searching and exploring. Try to avoid just being the yoga challenge robot here, but really be yourself and listen to your body. When you feel satisfied, we’ll release the arms. Press into the feet, nice and strong. Bend the knees generously as you tuck the chin into the chest, and we begin to roll it up, nice and slow.
Take your time. Enjoy every move, every moment. This is our time that we’ve taken for ourself. So might as well relish.R Relish. Loop the shoulders forward, up, and back when you arrive. So same thing here, when you get settled in, try not to fidget with the feet too much, but keep that connection to the earth. Loop the shoulders, draw a couple circles with the nose, work out the kinks.
Oh, yeah. So we continue to deepen the breath. The more we move the body, the more we synchronize the breath. Inhale. Draw the palms to your heart. Lift your sternum up to your thumbs. Lift the kneecaps. Draw energy up from the arches of the feet. This is our tanasana, our mountain pose here. So we stand up nice and tall. We extend through the crown. We find this upward current of energy through the front body. It’s like, “Aaaah.” Then we find this sweet and almost humble grounding through the back body. Just balance it out.
Then once again, just as we did before, we’re going to interlace. Notice which thumb’s on top as we press the palms forward, up, and back. Again, upward current of energy through the front, nice grounding through the back body. So we press into the heels. We tuck the pelvis in, shoulder blades in, together, and down. If you want, if you need a little more side body lift, we can stretch it out here a couple breaths.
Otherwise, we’re holding, nice and slow, steady breath. Carve a line with your nose. Slowly look up. Take a deep breath in. Press into your thumbs. Up, up, up. Then exhale. Break free. Fingertips interlace behind the tailbone. See if you can put the opposite thumb on top. It’s a little yoga for the brain. Sometimes it can throw you for a loop, but we’ll get the hang of it. Then we draw the knuckles down and away as we open up through the chest. This is awesome if you work at a computer or, again, you’re a little stressed out in the shoulders. Deep breath in. Long breath out. Inhale in and exhale. We break free. Inhale. Reach the arms up. Full body stretch. Exhale.
Palms come together as we bend the knees and take it on down through the midline. Forward fold. From here, we inhale. Lift to a flat back position. Palms on the tops of the thighs or the shins or fingertips on the mat. So we have three different levels here. You can peek at the video here to see what this looks like, because we’re going to come up to them many times in our 30-day challenge.
We have one, two, and a soft bend in the knees here for three. So you can mix and match for this flat back position, bringing lots of integrity into the spine. Wherever you are, take a deep breath in. Inflate and exhale. Use your breath to release it back down. Cool. Fingertips come to the mat. We walk the feet together, and we slide the right toes back into a low lunge, runner’s lunge. So again, we’re easing into the practice today. We’re also trying to find ease with each breath. So if you’re feeling tight in a certain place, see if you can work a little energy into that place. So for me, it’s the front of my right hip crease.
Stretching. I’m pulling my left hip crease back. You might lower the back knee as I have here for a couple breaths. You might even find a rocking motion. So just a little play time here in low lunge or runner’s lunge. Notice if you’re crashing into your fingertips. See if you can keep it light and easy. Then from here, we’ll plant the palms, slide the left toes back to meet the right. We come into our first plank, or maybe our second, of our challenge. We begin to find a little movement here, staying soft and easy, really using the breath to stay focused. So the mind wants to give up in a plank usually a lot faster than the muscles do. So just stick with it here. One more breath in. As you exhale out, we’ll lower the knees, hug the elbows into the side body. You can always stay lifted in that push-up position as we slowly lower down. Elbows pull back. We come to the belly. Release the legs, inhale, and lift up. or cobra. Find your breath and then exhale.
We release. The transition I mentioned before, you can curl the toes up here, come to all fours, then send it up to downward facing dog. Or for more heat, press back up into that plank position, then anchor navel to spine as you send it back. Awesome, my friends. Take a deep breath in here in downward dog, and a deep breath out. Awesome. Now we’re going to step the right foot up. Come into our runner’s lunge. Same thing here. A little play time. A little exploration as we ease in, stretching that left hip crease, pulling the right hip crease back.
Find a little organic movement. Stay mindful. Listen to your body. Then if the back knee is lifted, we’ll lift it . . . Excuse me. If the back knee is lowered, we’ll lift it back up. Take a deep breath in. Let your heart radiate forward. So we kind of come out of the turtle shell here. Inhale. On an exhale, softly rock that back foot up to meet the front. So you can take as many steps as you need. It doesn’t have to be this big move. We find our forward fold. Inhale. Halfway lift, your version. Mix and match. Exhale. Slide it down.
Now inhale. Reach the fingertips left to right. Press into your feet, and we’re going to reach all the way up towards the sky. Full body stretch here as we press into all four corners of the feet. Lift the kneecaps. On an exhale, we bring the hands back to the heart. Awesome. Soft, buoyant in the knees. We inhale. Reach it up. Full body stretch. Exhale. Hands come down through the midline. Inhale. Halfway lift. Long, beautiful neck. Exhale. Slide it down. Step the right toes back. Come to your runner’s lunge. This time, we inhale. Open the heart and chest. You might come up off the fingertips here, just to check in with your core. Squeeze the inner thighs to the midline, or you might stay on your fingertips. Then on an exhale, plant the palms.
Slide the left toes back to plank. Repeat the same move that we did before lowering the knees, or this time, you might shift your weight forward, hug your elbows into your side body, and slowly lower down. This time, we can either lift up to cobra, or we can slide up through into upward-facing dog. So lots of options here as we explore our day one of vinyasa. Navel to spine, we send it back, downward facing dog. Deep breath in and deep breath out. Step the right foot up, runner’s lunge. Same thing here. We inhale. Find the lightness in the fingertips. You might even lift the fingertips up off the ground. Take a deep breath in. Front knee’s stacked over front ankle. Exhale, release. This time, instead of rocking the back foot up to meet the front, we’re going to bring the right toes back to meet the left.
One more time, practicing here with the knees lowered, or we shift our weight forward, hug the elbows into the side body, and chaturanga to up-dog. So we have lots of options here. Inhale. Find your heart opener. Then exhale. We’ll lower the knees and send the sit bones back. Child’s pose. Nice work, my friends. Find your breath. You might rock a little side to side here, stimulating that third eye, that point of intuition. We’ll take a second here to connect to our intentions. Connect to your intention of the challenge, why you’re committed to the 30-day practice, why you’re here. You might draw the palms together here. Walk the elbows forward and bring them up overhead, kind of like a little Namaste shark fin. So articulating your intention here for your practice, relaxing the shoulders, reconnecting to the sound of your breath. Then slowly we’ll release the fingertips back down. Draw the heart up, back to all fours. Then we’re going to cross the left ankle over the right here and very gently.
You can use your hands to guide you. Come through into a nice seated posture. I’m going to center myself on my mat, and you can too. Drawing the palms behind the knees, I’m going to inhale in. On an exhale, lift your feet. So we’re not going into any certain kind of boat pose here today. We’re just kind of easing into this core strength and tapping into this full body connection. So you might rotate your ankles one way and then the other. Also, it is not cheating to hold your legs up here. I think that’s so silly. You can hold a good amount. Look, my arm muscles are working here. See? It’s good. So we’re not going into you know a boat pose here. We’re really slowly taking every little intrinsic muscle along for our 30-day yoga ride and beyond.
Okay. So we’re here. We can also, if this is a little too much for you right away, can keep the big toes on the ground. But everyone, lift your heart. See if you can grow taller up through the sternum. Then maybe you keep your hands here, or maybe you reach your fingertips forward. We’re going to take a couple breaths here. Just notice where your mind goes, like if you’re like , or if you can find a little ease.
Maybe turn the palms up, soften through the toes. Belly’s working here, but so is the back body. I’m lifting my heart. So I’m not really collapsing here, but keeping it lifted. Let’s do one more deep breath in, and exhale. Hands come back to the thighs. Then this is a fun move. We rock it back. We rock a couple times.
So it feels good. Again, you can keep the hands on the backs of the legs here for a little stability. We massage the spine back and forth. You know me. I like to keep it playful. So if you feel a little goofy, good. Then we’ll release it back to the earth. Oh, yeah. So here, we’re going to take a full body stretch as we wind it down. Again, just easing and settling into the challenge. We inhale, reach the fingertips up overhead. Exhale, interlace the fingertips and create a little pillow, little neck hammock here. So you can keep the thumbs extended here or not, but I like to do that and give myself a little massage, a little yogic massage.
All right. Then keep the elbows nice and wide. Inhale, draw the knees up toward your heart. Scoop the tailbone up, so that lower back can become really comfy with your mat. Extend the right leg out long. Inhale in. Exhale. Lift the head, the neck, the shoulders. Kiss right elbow to left knee. Deep breath in. Exhale, switch. Left leg out, kiss left elbow to right knee. We move back and forth here, keeping it really soft and easy breezy, resisting the urge to clench, to speed up. We’ll do that later. So you can keep it nice and soft. So lower back’s going to want to come up, and I’m going to keep my navel driving down, tailbone scooping up. Okay. Just a couple more here. You totally got this. Breathe. Find your breath. Then we release the soles of the feet to the ground. Release the arms and slowly extend the legs out long. Awesome. Take a deep breath in through your nose here and a long exhale out through the mouth. Nice. Inhale. Draw the right knee up. Squeeze it up in towards your heart. Squeeze, squeeze, squeeze. Exhale, taking it over towards the left.
Twist it out. We can open up through the right arm. We breathe up and down the spine. Really nice, slow, stabilizing twist here before we head to shavasana. Gently melt it back to center, and we switch. Squeeze that left knee up towards your heart.
When you’re ready, find your twist. Oh, yeah. Gently releasing it back to center and preparing for our final and most precious posture here. Sometimes this can be the most challenging posture. So again, just try to ease into it. You can pillow the head with a blanket.
You can cover up if you’re chilly. You can even roll a blanket or towel up behind the knees to support the lower back. We’ll send the arms out wide, palms face up. Inhale. Lift your heart, your chest open. Exhale, release. I can hear the birds chirping outside my window. It’s very sweet. Close your eyes. Get all little wiggly movements out of the body, and then we settle in to the corpse pose, finding stillness here.
Even if you’re short on time, find a moment to just pause and give yourself permission to do absolutely nothing. Just let go. Thank you for sharing your time, your energy, and your practice. Good job. Namaste. .
– If your goal is to lose some weight, then cycling is a fantastic way to do it. And some more good news is if cycling is your only goal, losing weight whilst maintaining power will make you faster, – Yeah, so for example, a 75 kilogram rider cycling up a long hill would actually get to the top a minute quicker if they lost just 2 kilos in weight. –
Yeah, and taking that example to the extreme, the differences are huge. So a 90 kilogram rider, if he manages to lose 10 kilos under those exact same conditions will save almost five and a half minutes. – So what are the best ways to lose weight, then? Well, coming up are five quick and easy tips that will help you do just that.
Years ago, we were all told that the best way to lose excess weight was to spend a lot of time in the so-called “fat-burning zone.” The theory being, you’d burn a greater percentage of fat versus carbohydrates at a lower intensity than that higher intensity.
– And that’s fine if you’ve got all day, every day to train, but the fact is most of us don’t have that luxury. So, if you’re trying to train on a full-time routine, then high intensity is where it’s at. –
Yeah, you’re going to burn far more calories per hour on a really hard, intense ride, than on a long jaunt in the saddle. At the end of the day, losing weight is all about burning more calories than you’re consuming. Plus, there’s the added benefit that you generally feel slightly less hungry after an intense ride than after a long, slow ride, so you’re far less likely to overeat once you get through a door.
– Now, here at GCN, we’ve got quite a few short, intense sessions you can do indoors. If you incorporate two or three of those into your weekly training routine, you’re definitely going to be on your way. ♪ ♪ – Drinking water is really good for you, and not only that, it can also act as a little bit of an appetite suppressant.
Now, after you’ve had a fair bit, you won’t feel quite so hungry. So here’s a neat little trick for you. When you get in from your ride, drink a really big glass of water, maybe a pint or so, before you have your meal. It’ll settle your stomach and that way when do come to having your meal, you won’t feel quite so hungry, and therefore you’ll be a little less likely to overeat.
And you could also use this trick before your main meals of the day. Breakfast, lunch, and dinner, and even before your mid-morning and mid-afternoon snack. Happy days, cheers. ♪ ♪ – Tip number three. Eat little and often on rides over 90 minutes in duration.
Now, it might sound a little bit counterintuitive to eat more than you normally do, especially when you’re trying to lose weight, but just bear with us for a few moments, and we’ll explain.
– Yeah, you see, there is a tendency when trying to lose weight to restrict the amount that you eat whilst doing exercise, but as we already mentioned, that can lead to problems with overeating when you get home. So, instead, if you eat little and often during your rides, you’ll probably find that you’re much less hungry when you walk through the door, and you’re therefore less likely to binge eat. You got any spare? – No, it’s all gone. – Aargh. ♪ ♪ – Right, this next one is related, somewhat, to point number one, and that is high intensity.
So even if you’re not heading out necessarily planning on a full-blown interval section, you can still do yourself a hell of a lot of good by throwing in a couple of high-intensity intervals right at the end of your ride.
That’s right. Studies have shown that post-exercise, oxygen consumption can actually help the burning of fat. So the best way to get into that state is to do some high-intensity efforts towards the end of the ride, and that way your body will still be burning loads of calories, even when you’re sat on the sofa.
How good is that? – Yeah, it’s the best thing ever. – Our final tip is to make goals and to keep them written down, along with a chart of your weight.
Now, make sure that you keep your goals achievable, because there’s nothing worse than setting goals that aren’t attainable. And then, write them down and keep them in the place where you’re most likely to see them, say for example, on the fridge door, and that way you’re far more likely to stick to your plan. –
Yeah, and as Matt said, you should also keep a regular track of your weight. Plenty of people out there who suggest not weighing yourself on a daily basis, but I don’t necessarily think that’s a bad thing, as long as you do it at the same time each and every day.
There will be days, of course, when that number does go up ever so slightly, but if you keep some kind of graph of your weight, then what you should find over time, in a number of months, is that the general trend of the line is going downwards towards your ultimate goal.
♪ ♪ – And now a tip on what not to do. Now, this is something that many of us may have been advised to do or even seen other people do over the years, but primarily in France. – Anyway, wrapping up in extra layers of clothing so you sweat more will produce instantaneous and potentially significant weight loss. However, it is all water. So as well as being potentially dangerous, as soon as you re-hydrate properly, all of the weight will come back on.
– Don’t do it. ♪ ♪ – So, there you have it. To try and lose weight, make sure you incorporate plenty of high-intensity rides, drink water strategically, eat regularly on longer rides, throw in a couple of intervals at the end of your steady rides, make goals and write them down.
And finally, don’t overdress to try and lose weight. Quite simple, really. – Yeah, very simple. Now, we mentioned earlier about our indoor training videos. So, if you click up there, then you’ll get straight through to our place where we’ve got some great high-intensity workouts.
Or just down there, Matt and I have made a video about bike weights and that’s effect on your climbing performance. So there’s some good signs right down there. – And to subscribe to GCN, how about clicking on that rather gorgeous view? – Oh, and don’t forget to “like” our videos, or this one in particular. And other ones, as well. – In particular. – Yeah. .
Over the years many diet programs have been formulated. Therefore there is little time to go reading them all. Talk of information overload. The biggest problem people are facing in this modern day is how to lose weight.
Therefore there is need to have the right program to guide you in this sensitive issue. It would be ridiculous when it comes to finding a good diet program then you go about trying everything in the market. When you chose the wrong one you will be doing a lot of injustices to your body.
Don’t follow the peoples hype when choosing a diet program. Go for the real factor and this will effectively help you in achieving your weight losing goals. Programs like the eat stop eat have worked miracles in this sector of being fit. This program was conceptualized by Brad Pilon who has a lot of experience in weight losing matters.
It is a big irony when some researchers and nutritionists argue or support a strategy that targets to limit your feeding habit and promises you to get you the desired figure in a matter of months. The Eat Stop Eat program is a complete opposite to this philosophy. The author of this program, Brad Pilon suggested that, to overcome this weight losing problem you need to get yourself in starvation mode.
Are you wondering about this? Skipping meals for a few days is not that bad. This might be contrary to the belief that starving your self will reduce fat-burning enzymes but from different researches that have come up recently, it happens to be the other way round.
How Often Should You Skip Meals?
The Eat Stop Eat program requires you to skip meals twice a week. This means not taking food for two days but on interval. Only fluids should be taken and no solid foods should be taken. The fluid that is preferred is plain water. When your stomach gets accustomed to the habit there will be no issues of feeling hungry at all.
From different testimonials given by the various people who have used this program, then it is a worth activity to engage in. What it only requires is getting used and everything will sort itself out. Just being focused and disciplined is all you need to avoid going back to square one. The program is usually a combination of expertise ideas that shows you how to steer off fad diets thus losing your weight as well as enhancing your metabolism.
What is The Main Objective?
Its main objective is to advance Human Growth Hormone (HGH) that is usually a natural fat-burning hormone. Therefore, intermittent fasting is versatile and flexible way of losing weight as you can eat the food you like without any restrictions. It aims at burning body calories and improving HGM on the first week of fasting.
The Eat Stop Eat program is very effective as long as you follow the diet strategy as Brad Pilon as researched it extensively and enhanced easy understanding.
Hey everyone, welcome back! Today I’m talking about how to lose weight! And when I say loosing weight, I mean – loosing fat! Not our precious muscles because those are very important for our metabolism. So loosing fat is not an easy process and I know it!
It is a lifestyle change, it takes time, dedication, you know, it takes alot of effort to change your habits, because you’ve built these habits over a long time! And now that you want to change it, it takes time as well! I’ve seen so many videos that say you can lose like, “5 or 10 pounds in a week”, it is, absolutely, bull *beep!*.
Technically you can lose 5 pounds in a week, but, you’re going to gain it back like straight away, and it’s mostly just water weight! You want to lose fat and not just water. So, it doesn’t really do anything if your aim is to lose fat.I can restrict my carb intake for a week and I’ll lose 5 pounds.
And I’m very very petite, so if you’re larger than me, you can lose up to 10 pounds! So there’s barely any fat loss for the first week since you’re body needs to learn how to use you fat as a fuel, so it takes time for your body to learn how to burn fat.
So all these burn “x amount of pounds in a week” is not a sustainable option, it is not a long term solution. So for today’s video, I wanna cover habits and food choices that you can change, to help you to lose weight and maintain it, in a long run, and also I’m going to give you three additional tips, that’s going to really help you to accelerate your fat loss.
You will see great results, very quickly, and with the new habits and food choices, you can definitely maintain your weight. First, is to eat more wholefoods and not processed foods.
I know you have heard it before, but it is very important because the way your body process whole foods and processed foods is quite different. Not all calories are treated the same way. Calories from whole foods and calories from Maccas (McDonalds) or junk food are not treated the same way.
Although the amount of calories can be the same, your body doesn’t actually treated it the same way. Especially those packaged food that has high fructose corn syrup, and that is one of the main reasons of obesity. And also if you’re counting calories, the package food calories are just an estimate.
It is not 100% accurate and Casey (Neistat) made a very great video about that, so I’ll link that down in the description box so you can check it out. The second tip is to cut sugar out from your diet. Sugar is one of the main reasons why we gain fat. It causes a spike in insulin, and a long term exposure to sugar is going to cause you to be insulin resistance.
I don’t really want to get too technical about it cause I’ve talked about it before. I’ll just put some related links in the description box so you can check it out. So basically having high blood sugar causes inflammation, which then causes you to be insulin resistant. And when you’re insulin resistant, you can lose weight. You’re actually going to gain weight. Being insulin resistant, is going to result in more inflammation. So it is just a vicious cycle, and look I know it is really really hard to cut sugar, because I have a sweet tooth, I love my chocolates, my ice cream, they are my weakness.So i know it’s hard. You just have to try, you just have to try to cut down your sugar.
Number 3, is to limit your fruit intake. Most fruits are very high in fructose. Fructose acts quite differently to glucose. Too much fructose is going to be stored as fat, and on top of that, fructose reduces hormones called leptin, and this hormone is basically the hormone that tells you that you are full, and it also raises the other hormone called ghrelin. And this is the hormone that tells you that you are hungry. So it’s basically telling you that you’re not full, and also that you’re hungry at the same time. Again, I’m not telling you not eat fruits ever again, you can have some fruits before a workout because you’ll use those glycogen straight away and also it doesn’t cause any cravings, so that’s an option.
Number 4, is to sleep at least 7-9 hours a day. I didn’t know about this like back in the days but, it is so important to sleep 7 – 9 hours a day because if you don’t, it’s going to mess up your hormones. So your leptin hormones and your ghrelin hormones is going to be out of whack, and your going to feel hungry and be overeating, and that’s not great. On top of that, your cortisol level is going to increase and that’s one of the main reasons of weight gain as well. Stress. Stress causes weight gain and I’m sure you hear this all the time, but why? why does it cause weight gain? High cortisol levels causes weight gain. Because it’s going to cause inflammation in your body, and your body is going to try to fight that, it causes insulin resistance, it causes more inflammation, and it’s just like a, like I said, it’s a vicious cycle, so stress is a very important factor. So this is the main reason why I gained weight recently.
I’ve been really stressed out due to like family issues, personal life, there’s just so many things going on so I haven’t been sleeping well so I’ve been overstressed so I’ve gained some weight on my belly, on my face, everywhere. So I’m trying to take it easy, trying to relax a little bit more, trying to meditate, just try to avoid stressful situations, stressful people, try to surround yourself with positive energy, that’s quite important. Number 6 is to stay hydrated everyday. You might think this is not very important, but sometimes, we confuse thirst with hunger. Because we are so used to just going to our pantry to just look for something when we’re kinda hungry but sometimes we’re just thirsty. You just gotta drink some water, you’re body’s asking for some water. So these are all the little things you can change, you don’t have to change your habits overnight, not everything in one go, because that’s probably that’s going to be a little stressful for you and stress is a factor! So all these little changes are going to make a big impact in a long run.
Your going to see weight loss, your going to feel healthier, and you’re going to be happier. So just hang in there and try your best. So the next 3 tips are going to help you to accelerate your fat loss. They’re not the healthiest option if your not in a healthy condition. So it doesn’t apply for everyone. But it works, and its fine for a lot of people. So first is fasted cardio in the morning. It can be a jog, or a walk, so why cardio and why in the morning and why does it promote the most fat loss? Well it’s because its the best time for your body to access your fat storage after not consuming anything for the entire night. So after fasting for about 10 to 12 hours, your body is more likely going to use your fatty acids as a source of energy. So the type of cardio you can do is fasted walk, or jogging. So you just gotta make sure your targeted heart rate is about this range. I’m going to give you an example, so if you’re 30 years old, you’re going to take 220 – 30, and you’re going to times that by and 0.7.
So that is your targeted heart rate that is going to help you access your fat storage. If you’re exercising way above that, your going to be using your muscle glycogen, and it is a different fuel source. Number 2 is intermittent fasting. I have talked about this before, it is basically eating for 8 hours, and fasting for 16 hours. So for example if your last meal is at 8 o clock, your next meal is going to be 12pm the next day. So that is intermittent fasting. You’re not eating for the entire 16 hours. So this is going to help to let your body to understand how to use fat a little bit better. And this also depends on how insulin resistant you are. So if you’re not insulin resistant, your pretty insulin sensitive, you can lose the weight so easily on intermittent fasting.
So I personally prefer intermittent fasting because I don’t have to restrict my calories to lose weight, it is quite different to the conventional calories restriction of being in calorie deficit to lose weight. Because in my opinion that’s not very sustainable in the long run because there’s only so much calories you can reduce. Because every time when you reduce your weight, your metabolic rate is going to reduce a little, and eventually you’ll be eating nothing. You’ll be eating so little, you’ll be so HANGRY! and that’s the reason why I prefer intermittent fasting. But it can be quite hard for some people, because I’m quite fat adapted I reckon, so I can go really long without eating, but if you do get hungry after 10 hours, you gotta eat. You can’t cause so much stress on your body.
You gotta eat when your hungry. Because your going to start binging when you get hungry after you break your fast. So you just gotta make sure to listen to your body as well. So I got a feeling that I’m going to get ask these questions, about what you can eat and what you can drink when your fasting. So you can have some tea, but it’s gotta be plain tea. Plain green tea or black tea. Plain black coffee, so no solid food, no bone broth, or soup or anything. Just water, coffee, or tea. The final tip is caffeine! Caffeine helps to promote fat loss. You can find that in green tea or black coffee, and the idea behind that is that when your ingesting caffeine, it’s going to activate the process of lipolysis. That’s basically when your body releases fatty acids into the blood stream, and your liver is going to use that to produce more Beta-Hydroxybutyrate. So that is basically the energy molecules that your body is going to produce when your burning fat.
and not carbs. And this is what we want in our body when your burning fat. I know this sounds very science-y. I’m really trying to make it not so science-y but I want you to understand how this works. It is not all sunshine and rainbows ingesting caffeine. It’s going to make you feel really good cause it’s going to increase your dopamine, but, it also is a stimulant or stressor to the body. So yeah there’s positive and negative sides of caffeine. So yeah those are my, 9 tips. The last 3 tips are going to help you to accelerate your fat loss. I hope you guys find this video helpful and please don’t forget to smash the like button down below, turn on the notification bell, and I’ll see you guys very soon. Bye! .
It’s week four on the diet and I’m starting to see visible changes in Peaches. Her fat rolls have got a lot smaller and she has so much energy now.
She’s not tentative about jumping up on the couch, she just springs straight up there. She’s running around with all the dogs in the park and people in our dog group are actually commenting on how fast and how much she’s running around now as opposed to just sitting at our feet.
She’s enjoying the food just as much as she was on the first week. So, everything’s going pretty good! ‘Peaches is waiting for her din-dins. You like it now don’t you! We’ll get you some! Come on, let’s go!’ ‘Sit!’ ‘Good girl!’ .
Hello, and welcome to Yoga with Adriene. I am Adriene. Today we’re going to learn a quick sequence for weight loss, so we’re going to use the entire body, stimulate the belly, get that digestive tract happy and healthy for the new year, and we’re going to begin today on our mats, duh, on our backs. So let’s come to flat back position, hmmmm, and this pony tail is not working out for me.
There we go. All right. I am going to tuck my chin into my chest, lengthen through the back of the neck. I am going to press into my head like I did in Chavasan video. I am going to press into my elbows. I am going to draw my shoulder blades in together and down, just creating a little space, broad collar bone here, open chest, mmmmmmmm, and I relax back down, and I am going to extend my legs out long and inhale, reach my fingertips up and over my head, full body stretch here from fingertips to toes I can point and flex the feet, and this is organic here. This is easy-breezy beautiful cover girl, and I really just want to take a moment right now to say that the more organic movement we can find and create, the more correct we’re doing our yoga.
So although I am here to guide you, feel free to move within the sequences, especially as we continue on through the year. Find that organic movement in your body. Okay, so I am going to inhale in, stretch one last time. Just full body stretch just waking up from fingertips to toes, and then on exhale, I am going to flex my feet, toes up towards the sky, and slowly psheeeeeewwwww, float my fingertips down by my side. I will plant my palms here, and then just checking in with this core, this belly which we’re going to bring a lot of attention to here, at the top of the year, just kind of stimulating, massaging those internal organs. Again, getting that digestive tract happy and healthy. Pressing into the palms. Instead of going right leg, left leg, or one leg than the other, I am going to bring my awareness to my navel. Udi and abunda, we draw the navel towards the spine, tuck the pelvis, and then just check in, even if it’s not possible in this moment, I am going to slowly try to lift both knees up at the same time.
So you might be like haha! No way. And that’s fine, and then if it didn’t happen on the first time and you want to try it again sometimes I’d like to do it a couple of times just to, “Oh, yeah,” check in with my center. From here I’ll scoop the tail bone up, letting my lower back become flush with the mat. Feel free to rock a little side to side, hug your knees into your chest if you need a moment here, pheewww. And then from here I am going to inhale. Slowly lift my knees so that they are above my hip points. Now my lower back is going to want to come up from the mat, mmmm, mmm, I am going to scoot my tailbone up and support my back by drawing my navel in, also checking in with that center again, connecting to the abdominal wall. Right away here I am already feeling this fire in my belly. So if I am feeling like it’s difficult to keep the lower back flush with the mat, bring your knees a little bit in front of the hip point.
So rather than stacking them evenly, especially for beginner it’s nice to get that lower back down to the ground. I can point my feet here. I can flex my teat, feet, my teat , I can flex my feet. I can spread my toes, yogi toes, it doesn’t matter. I just want a little bit of brightness, a little bit of awareness to the feet so I am not just hanging into my bones, but I am nice an stacked; bright in the feet. Inhale, reach the fingertips up towards the sky and behind again, pheeewww, on an exhale I settle in, opening the shoulders. Then I am going to interlace here, bring them behind my head, keeping my thumbs extended here, maybe giving my neck a little massage, and then opening the shoulders. Now this whole time I am not just hanging out. I am drawing my navel down. I am scooping my tailbone up. So the opposite of that would look like this, but I am scooping my tailbone up, drawing my navel towards my spine.
Shins parallel with the ceiling, knees in front of the hip points if you need a little more lower back support. Press your elbows into the mat. Tuck your chin into your chest. Inhale in. As you exhale, scoop your tail bone up, draw you navel down, and slowly begin to lift the head, the neck the shoulders, the elbows. It doesn’t have to be a Cirque du Soleil move. It can just be a nice, little hover here. In fact, imagine you’re holding a big piece of fruit, maybe a big, juicy mango or cantaloupe, or whatever the heck you want in between your chin and chest. So rather than coming into a crunch as we’re used to, I am creating space. I am really drawing my navel down as I keep my elbows nice and wide.
The tendency here is to crunch. I am going to keep it nice and long imagining my big piece of fruit here. My belly is working out right now, and then tendency number two is that the elbows kind of want to come in to shield yourself from the hell, and instead we want to open ourselves up to the light. That was cheesy, sorry, but it’s true. So, keeping it nice and open and soft in the face on that same grace note. It’s like instead of clinching here I am letting my belly do the work. I am creating that inner fire.
I am breathing nice, long, smooth deep breaths, keeping those elbows wide. Psheeeeeeeew. Pfeeeeeeeeew. Using my thumbs to pull the back of the neck, nice and long. After a couple of nice, long deep breaths here. I will inhale in and exhale slowly lower down, taking a rest here, bringing the soles of the feet to the outer edges of the mat, and then letting the two knees fall into center. I take a couple of breaths here, just relaxing, and breathing into the belly. Again, remember when you inhale, we fill the body with air, so that breath travels down. When you exhale it comes back up and out through the nose or mouth. So I am taking my arms here to cactus arms, just opening taking a breather, and then I will come back. Inhale, bringing the knees above the hip points or slightly in front. Shins parallel, right away, scooping my tailbone up, drawing my navel down. Interlacing the fingertips, bringing them behind the head, thumbs extended as once again I find that nice, big open space between my chin and my chest, my chin and my heart.
Elbows are going to want come in here, but instead I am going to open the mouth wide. Pffeeeew. Now you can see me point and flexing and moving my feet. That’s because rather than coming into our perfect, asana shape which I am not inspiring us to do, I want us to. I do want us to be in correct alignment, but I want us to empower each other, especially in yoga, but in life, to find what feels good and to work organically into the posture. Then we come into whatever that perfect pose is. So keeping it alive. Pfeewww. Listening to my body.
My belly is working really hard here. Again, I am going to take a couple of nice, long deep breaths. Let’s take five here as I extend through the crown of the head and exhale scooping the tail bone up. Pshhheeeeew. Elbows nice and wide. Skin in the face soft. So even though I am working really hard in the belly here. Keep breathing. I am finding a grace, a sense of ease in the upper body, supporting my lower back by drawing the navel in. Now, I can take a rest here, or to go one step further, I am going to inhale in as I exhale. I am going to shoot my fingertips out towards the outer edges of my mat. I am going to turn my palms face up so the shoulders can really drop in the socket coming away from the ears. I can come into moodra here if I like, whatever you like. Open palms, and we take a couple of breaths here, again, building that fire in the belly, massaging those internal organs, staying nice and loose and easy-breezy in the next. Psheewwwww. Again, knees are above the hip points or slightly in front.
I am open in the throat chaka, so I am not crunching here, but nice and open. Let’s take one more deep breath here. This is kind of like a cockroach pose. I am going to regret this. I am going to look at this video and be like, “What are you doing?” But I am engaging my core. Here we go. One last breath. Psheeeew. On an exhale I am going to come to recline butterfly. Soles of the feet together, and just letting it all hang for one breath, mmmmmmmmmmmm, and I extend my toes out, reach my fingertips up and overhead, again, nice full body stretch. Pfffffffff, and exhale floating the palms down, psshewwwwww. Once again, I am going to see if I can hug my knees into my chest by bringing them both in at the same time. Here we go, let’s see if I can do it. Yeah, baby, and then rocking a little side to side, massaging the lower back. Inhale, draw the toes up towards the sky. Now, if the legs straightened, great, if not, keep them bent, who cares? Bend your knees as generously as you need to letting the blood flow in the opposite direction.
I am scooping my tailbone up, navel down towards the earth. If I can straighten my legs, I am going to flex my feet so my toes are pointing now towards my face, pressing into the heels, pressing into the tops of the thighs, and then inhale, reaching the fingertips up and overhead. Exhale, I am going to slowly lift, just like I did before, head, neck, shoulders as I reach my fingertips towards my ankles, but again, I am not crunching here. I am keeping it nice and open in the upper body. So it’s still keeping that broadness in the chest. Fingertips reaching towards the heels again. If I bend my knees, same, no big deal here.
Finding what feels good, listening to my body, keeping that big piece of fruit between my chin and chest. Shoulders drawing away from the ears. One more breath here. Hang with me, and then exhale and we come back. Psssssheeewww. Fingertips reaching up and overhead. Inhale in here. Extend through the crown of the head, long neck, exhale, reach your fingertips. Draw your navel down, reaching towards my heels. Psseeeeeewwwww. Inhale, reach it back, and now we flow. Exhale, reaching up, psheeeeeewwwww. Inhale, fingertips reaching up behind you. Exhale, peeling it up, nice and long in the spine. Inhale, reaching back, exhale, navel draws up. Scoop your tailbone up towards your heels, and back and two more, inhale, exhale, pseeeeeewwww, , pseewewwwwww.
Now, for a little more fire in the belly. I can take five breaths to pulse here. So I am keeping my toes pointing or my heels flexing, and I will pulse. Kind of snorted on one of those. Okay, I am reaching towards the outer edges of my feet. Inhale, reach the fingertips back, exhale, floating the palms down. Route your palms to the earth and just for funzies checking in with my core I press into my palms and slowly lower down. I am with control, with ease. Even if I only get this far on the collapse involved, that’s fine. Checking in with that belly, that fire. Psheeeewww. Slowly lowering down, using the palms, navel drawing towards the spine, and then when the heels release, I take a second here to relax and rock the head a little side to side, ear to ear.
When I am satisfied, I will pancake the palms back down on the earth and inhale, last time, drawing those knees at the same time back into the center. This time crossing the right ankle over the left, grabbing onto the outer edges of the feet, I can take a second here to just find that full body smile, bending the elbows left to right. Rock a little side to side, and then I am going to rock and roll it up, north to south. So inhale, exhale, start rocking.
You can do this a couple of times here, massaging the spine. It might look and feel a little ridiculous at first, but it’s awesome. Kind of working out the kinks, and then eventually I will come to rise back up. I will put my hair back up because my hair is all asymmetrical. I did a movie last year and they cut asymmetrical and I haven’t got a haircut yet because I am just going with the flow. It’s 2013 baby! Okay, so I have created this fire in my belly. I am feeling it right now. I am going to continue on my journey by pressing the palms in front of me, spreading the palms wide, and then slowly transitioning to all fours.
So just situate yourself in the center of your mat. Come to that tabletop position, spreading the palms wide. I inhale in, exhale, press up and out of my foundation. Drawing the shoulders away from the ears here. Inhale, look forward, drop your belly and exhale. I am slowly going to transition into downward dog by curling the toes under, walking my fingertips forward, and then slowly lifting the hip points up towards the sky, nice and slow on this first one as I peddle the feet out.
Pressing into my palms, tops of the shoulder, rotating away from the ears, just working out here for a couple of breaths, nice, long, smooth, deep breaths as I massage my feet, and wake up my dog, bending the knees generously, and then now I would like you to imagine there is a hurdle in the center of your mat. Remember track and field day, those were fun! I used to eat sour pickles. Anyway, big hurdle in front of the mat, nice, friendly hurdle, right? That’s a metaphor if I ever said one. Inhale in. As you exhale you’re going to go up and over that hurdle. So rather than just transition and collapsing into the bones to plank. Ah, ha, ha, ha. I am going to go up and over. I am going to empower myself. I am going to light up the body. So inhale in.
As I exhale I am going to up on my tippy-tip toes, drawing my navel up towards my spine and slowly shifting my weight forward into plank. As I slowly lower my hip points, I extend through the heels. I squeeze the buttocks together, shoulder blades in and together as I extend through the crown of the head, maybe taking the gaze slightly forward, and then I take a deep breath in here and exhale. Rock on the toes, draw the navel up, go back up and over that hurdle, psssseeeew. Dropping the heels here. It doesn’t matter if the heels touch the earth or not. Just working it out, being in the moment. Inhale in as I exhale again, up and over the hurdle.
Think up, and over and instead of settling in here to the bones, I am keeping that upward motion. I am drawing up through my navel, squeezing my shoulder blades together. I begin to press into my heels. Maybe take the gaze slightly forward. Inhale in. Exhale back up and over. Send it back. Downward dog. Psseeeewww. Peddle the feet. Take a deep breath in and exhale up and over, drawing the navel towards the spine, and again instead of settling in here, I come into my plank with an integrity, with a nice, strength in the core, really stimulating those internal organs, that abdominal wall, nice and strong, pressing up and out, here I go, up and over the hurdle.
Haaaaaa, and one more time. Deep breath in, and exhale, pseeeewwwwwwwwwwwwwwwwww. Pseewwwwwwwwwww. Peddle the feet. Drop the left heel. Slide the sole of the right foot up. So rather than just hiking the leg up, I am going to slide. Draw a line with my right foot up, keeping the hips level here so not letting them stack right now, but keeping it nice and level, drawing my navel in. I will inhale in, exhale slowly, bend that knee, shift your weight forward. Nose to knee. Inhale, extend, drop the left heel. Lift the right leg up and exhale shifting forward, nose to knee. Psewwwwww. Rounding the navel drawing in. Only three of these lifting up, last one, and exhale psweeeeeewwwwwwwww. And this time stepping that right leg up into our runner’s lunge. Check it out.
Working out the kinks. Opening up through the left hip crease. Peeling that right hip crease back. Making sure I am not on a tight rope here, but rather on two parallel lines, and then looping the shoulders forward up and back. I find a little bit of a lift. So even if I am not finding a big lift here, just taking some of the weight out of my fingertips to check in with that core. One breath here as we just check in. Pssewwwww, and then planting the palms. I will step it back downward facing dog. Psweew. Know dropping the right heel, sliding the sole, the left leg up. I slide it on a breath in, and on an exhale slowly shifting forward. Psweeeeewwwwwwwwwwwww. Nice and slow, nose to knee.
Only do three of these here, so take your time. Inhale, extend, dropping the right heel, extending the left leg, pressing up and out of the palm and shifting forward on an exhale, nose to knee, navel drawing up, pseeewwwwwwwwww. Last one, inhale, extending through the left leg, right heel drops, exhale, shifting forward, navel draws in, nose to knee, full body experience here. Nice and slow. Inhale, extending the leg out, and then hiking it back up. Sounds a little different doesn’t it? Mmmmmm. Runner’s lunge. Give it a little rock. Peel that left hip crease back here. Open up through the right hip crease. Take a second to come off the fingertips just to check in with your core, looping the shoulders forward, up and back. Inhale in, smile. Exhale, plant your palms. This time step it to plank. So whether I am in full plank or half plank I am wanting to create a nice, straight line from the crown of the head to the tip of the tailbone. This diagonal line. I am going to inhale in here, and exhale, bend my elbows just halfway. Psweeewwwwww. Inhale, extend. Pfffff. Exhale, bending half way.
Psweeew. Inhale, extend, and last time, only three, half way, and then we come up all fours, bring the two big toes together, open the knees as wide as the mat, inhale, scoop your heart, and exhale. Halleleujah! We sent the sit bones back to kiss the heels, and we can either rest here and extend a child’s pose, or we can slowly draw the palms together and take a variation here bringing the palms behind the head. Mmmmmmm. Three nice long deep breaths here. On your inhale, see if you can fill the lower back with air. On your exhale imagine your sit bones melting down to kiss your heels. Pssseeewwwwww. Inhale in. Exhale, drawing the shoulder blades in together so there’s lots of space between the ears and shoulders even here. After three breaths I’ll inhale in again to look up, drawing my fingertips forward, and again, nothing fancy, just a nice, organic transition here as I spread the palms, awareness in all ten finger prints. Come back to all fours. And whenever you’re ready, curling the toes under, drawing that navel in as I slowly lift up, ahhhh.
There, more facing dog. Same thing with a little bit of a twist now. Here we go, dropping the left heel. I will inhale, slide the sole of the right foot up. Keep drawing your navel in towards your spine. On an exhale I am going to shift my weight, but this time I am going to really consider going up and over my hurdle as I draw my nose to my knee, pssseeeeewww. Inhale, extend it back, dropping the left heel, extend the right leg. This time up and over, but I am going to bring my right knee to my right elbow, hovering. Pshewwwwwww. Pressing up and over, sending that right leg back, left heel down.
This time I am going to shift weight, twisting to bring my right knee to my left elbow hovering, psheewwwwwww. Up and over as I extend, and then all the way through and into my lunge. Psewwww. Runner’s lunge, right leg forward. Preparing for high lunge here. I am going to draw my navel into my spine, press into the front foot and extend my back heel. Inhale, reaching the fingertips forward, up and back, lifting in the heart to come all the way up to high lunge.
Now, there’s plenty of variations here. We can keep the hands on the waist line for a little more stability here. If I feel like my shoulder, they are cramping in towards my ears, I can open up, flying V. I am going to inhale in here. As I exhale, I am going to draw my heel towards the back wall, really opening up through the left hip crease, peeling my right hip crease back. Now soften through the front rib cage. Draw your navel in towards your spine. Tuck your pelvis in. Inhale, high lunge. As you exhale, flow your fingertips down and away opening the shoulders. Now, inhale, I am going to bring my belly to my thigh, shifting forward. Inhale, reaching forward, up and back. Exhale, opening by bringing the fingertips slightly behind the hip points. Two more like this, inhale, belly to the thigh, reaching forward, up and back strong in that back leg, exhale, floating the fingertips behind. Last one, inhale, belly to thigh. Press up and out of your foundation to reach it up, and then exhale floating the fingertips behind.
The belly come to the thigh to come down, psheewwwww, one. Fingertips to the mat, two. I plant the palms and step it back downward facing to peddle the feet. Work it out. By now you might notice that your downward dog is starting to feel a little bit different. Maybe creating a little more space, putting more weight on the lower by pressing up and out of the palms, pressing into that fleshy part between the index finger and thumb.
Rock your pelvis towards the sky, same thing on the other side, dropping the right heel. Inhale, slide the sole of the left foot up. Inhale in as you exhale, nose to knee. Think up and over the bridge. So I am really drawing my navel in towards my spine here. Nose to knee. Psewwwww. Inhale, extending, dropping the right heel, and exhale, excuse me left knee to left elbow, pseewwwwwwwwww. Hover, inhale extend and exhale crossing over. Left knee to right elbow, psewwwww.
Up an over, extend and then slowly going up and over the hurdle and shifting into my runner’s lunge on the other side. Take a second to check in. Remember building from the ground up. So it’s different for everyone. Hug the inner thighs together. Peel that left hip crease back, and when you’re ready, inhale, reaching the fingertips forward up and back as I come into my high lunge, coming onto the tippy tiptoes here for a second, and then settling in by drawing that back heel towards the back wall, peeling that left hip crease in, tucking the pelvis, drawing the navel in towards the spine. Remember, we can always keep the hands on the waist line here, and just breathe, hugging those thighs together.
To move into our flow we’ll inhale. Reach the fingertips forward up and back, exhale, float them behind, psewwwww ,and here we go, belly to the top of the thigh, extending through the crown of the head as I inhale, extending that back leg towards the back wall, inhale, reach forward, up, and back, lifting the heart, drawing the navel into towards the spine, exhale, float the fingertips behind, psewwwww. Inhale, squeezing those inner thighs together, belly to the top of the thigh as I reach forward, breathe in, up, and back, and exhale floating behind, inhale last time, reaching forward, up, and back and exhale nice and soft in the face as I float the fingertips behind, and then bringing my belly to the thigh part one.
Fingertips to the mat, part two. I am going to rock my back up to meet the front and come into a forward full utinasen. Feet can be flushed together or feet hip width apart. Inhale with your fingertips on the mat, look in front of you, nice, long spine, and then exhale bowing forward, utinasen. If the legs don’t straighten, who cares? Bend them generously. You can bend them back and forth, kind of pausing here for a couple of breaths. Psewwwwww. For a deeper stretch we can take the hands to the ankles, bend the elbows, left to right, inhale, extend and exhale, bowing forward.
So we’re all levels here, so just find what feels good. We’re breathing into the backs of the legs, breathing into the back and still drawing that navel up towards the spine, really drawing the navel in. Inhale in on an exhale will release, psewwwww, and then slowly bending the knees. I will slowly roll up the whole time, drawing my navel in towards my spine, tucking the pelvis in, finding my footing, drawing energy up through the arches of the feet as I come into Tadasana, mountain post, looping the shoulders forward up and back, and then eventually bringing my palms together at the heart, tucking the pelvis in, observing breath here.
Now, I am going to come to the center of my mat just to demonstrate this, but you can stay at the head of your mat. We’re going to inhale in, lift the sternum to the thumbs, tuck your pelvis in. Extend to the crown of the head as you exhale, bend your knees, and slowly, psewwwwww. We’ll reach the fingertips up towards the sky, fingertips left to write as I inhale. I can take the gaze up, palms come together, and then exhale, belly to the thigh as I swan dive forward, belly to the thigh, psweeeewwww. Straighten the legs for one breath, inhale in, and then exhale this time, bend them generously as you scoop your tailbone in, fingertips reach forward up and back upkitasen, just for five breaths, one time only, one time only upkitasen. So from upkitasen, I have drawn my palms into my heart here. I am going to melt the bell to the thigh, and then I am going to move into a twist. I am actually going to come profile now to show you this. Still working out all these angles, so here we go.
Sending my sit bones back, palms together. I am going to inhale, look forward. As I exhale I am going to bring the outer edge of my right arm to the outer edge of my left thigh. So pancaking the palms together here in Namaste. Outer edge of the right arm comes to the outer edge of the left arm. Now, I am not going to collapse here. This is going to be the tendency, no worries, that’s normal.
So I am going to grow through my spine, pressing into the palms, sometimes taking a right fist here, see, and bringing it into the left palm is nice because you can press the left palm up and out of the fist to find that length, see, mmmm. It’s kind of cool too. It makes me feel like much cooler than I am like a ninja or something like. Mmmmm. Shut up Adriene, okay, here we go. Extending through the crown of the head, palms pancaking together, or using this fist of palm maneuver to extend through the crown of the head. Five, nice, long deep breaths here. Don’t let your belly go here. Draw your navel in towards your spine. Twist really opening the heart towards the left side of the room. Extend through the crown of the head. Now you can see here my right knee is trying to come forward. I am going to see if I can keep my hips in line and knees together here, so I have a lot of things on my checklist here, and as I breathe deep, if you go a little bit deeper, I can release the right fingertips to the ground and inhale, open up through the left wing.
Psewwww. One more deep breath in here wherever you are, exhale slowly, melt it back to center. Straighten your legs, inhale, look forward, flat back position, and exhale, bending the knees generously, hands to the heart, and I am going to repeat the same thing on the other side. So inhale, extending forward, exhale, bringing the outer edge of the left arm now to the outer edge of the right leg. I am going to work really hard to keep my knees together here as I pancake the palms, and find my twist. So, I know you can see my back here, but I am going to keep talking. So twists are amazing for the belly.
They are detoxifying. They massage those internal organs so they help us process our food better. Extending through the crown of the head I am going to breathe in, exhale, bowing forward. Take a couple of breaths here to just let it go. Pseewwwwwww. So yeah, twists are amazing for our belly. Psewwwww. They tone the belly. They detox. Psewwwwww. And then slowly I am going to walk my palms forward from here. I can bend my knees if I need to, and then nice and easy I am going to step one leg back, downward dog, and the other downward dog, pseewwwwwww. Taking a minute to rest here. Peddling the feet, and we go through one more hurdle sequence.
Inhale in, exhale, think up and over as you shift into your plank. Keep the navel drawing up towards the spine, looking slightly forward, and exhale sending it up on the tippy tip toes, drawing the navel up and back, pseeewwwwww. Two more like that my friends, inhale in. As you exhale, go up and over, shoulders drawing away from the ears here. Psewwwwww. Inhale in, exhale, pressing up and over to come back. Whenever you’re ready inhale, exhale, up and over, last time. Psewwwwww. And this time I am going to practice lowering down, so even if you’re not familiar with chataronga, hug your elbows into the side body, you can always lower your knees here, and I am slowly just check in by slowly lowering down even if I only lower half an inch and collapse and fall and smile and laugh and fart, then that’s great, but I am going to give it a try building those muscles and toning the belly.
So inhale in, shift your weight forward, and whenever you’re ready hugging those elbows in, I am going to slowly lower down my version just checking in, and then whenever I fall into the belly, I do a new laugh, and I take a moment here to rest. Psewwwwwwww. All right, last thing before we flip our burgers, before we flip our pancakes and come flat on the back again, I am going to draw my fingertips now towards my toes, forehead kissing the mat. Pressing the pelvis into the earth I am going to inhale in, slowly lift my head and neck up, drawing the shoulders away from the ear, shoulder blades in together. Psewwwwww. A little locust series. This is a great, full body strengthener. Great for metabolism. Great for your nervous system. Just in general really wonderful, full body posture. So inhale in as I exhale, I am going to slowly lift my limbs. Psewwwwwww.
Like Mission Impossible so I inhale in and exhale, pseewwwww, I float up. I am drawing my shoulders away from ear, shoulders in and together. I can spread the toes. I can point the toes. I want to have a little awareness in my hands and feet here. I inhale, careful not to crunch the back of the neck, pseeewwwwww, and exhale, inhale, so I am literally letting the breath move this posture. Psweeeeww. I can look forward, or to support the lower back, I can look down, psewwwwwwww, a couple more breaths here. And then exhale and release, psewwwwww, and then I repeat that this time inhaling, reaching the fingertips forward, , and exhaling psewwwwww, lifting up, Mission Impossible, letting things hover.
Now, I can get a little creative here. I can start to swim. Psewwwww. This is a little cheesy, but full body strengthener. I can keep my gaze down, my eyes closed, or I can look forward, pseewwww. I can also just hold here and let my breath be what moves my posture. A couple of more breaths here. When you feel satisfied, gently with grace, with control, release, bringing the palms underneath the shoulders, and pressing up and back for a couple of breaths in child’s pose, counterpose rounding the spine as I send the sit bones back, and then swimming the fingertips forward around the back to come here in balasama. Just a couple of breaths here, psewwwwww.
And then slowly I will trace a line with my fingertips up, transition to all fours, cross the left ankle over the right this time as I cross through being mindful of the ankles of course and the knees, using my fingertips and palms to support this transition as I come back through ta, to dandasan, and then shifting my weight to my back, aahhhhhhh. Once you find your way here, guess what? We have one more thing to do.
Ahhhhhhh. We come flat on the back. Once again, we inhale, draw that navel down, scoop the tail bone up, and lift the shins, psewwww up towards the sky. So just as we started our sequence today I am going to inhale. Reach my fingertips up over the head. Interlace the fingertips. Bring them behind. I am creating a little hammock for my head here. Thumbs extending so that I have a little extra support on the neck. Remember that big piece of fruit here. So I am not crunching here, but I am nice and open. Elbows wide. Here we go, inhale in. As you exhale, lift your head and neck and shoulder if they aren’t already lifted. And on an exhale, I am going to straighten my right leg. Psewwww, a little bit of a diagonal here. So if you’re looking, if you’re in a room, if you’re not outside and you’re in a room, then you can see the crease of where the wall and the ceiling meet.
I am kind of sending my right toes towards that crease. Lots of space, long in the spine, inhale in. As I exhale, I am going to reach both fingertips up and over towards the left side of the room, and this is where I am like holding Symba over the cliff here, so I am not collapsing in, but I am holding Symba out like the circle of life. So nice, long lines is what I am getting at here. Breathing, navel’s drawing down, table and scooping up. Inhale in, exhale, switch. Point your left toes, bend your right knee in, take Symba over to the other side. Pseewwwww. A couple of breaths here in the circle of life. Then the moves a circle, I am going to regret this, inhale in, exhale, shifting up and over, taking Symba. I totally just thought of Symba right now. It’s not something I normally say in practice, but reaching and then back and forth in your own time, psewwww. So this is the equivalent of like this bicycle thing, but we’re not crunching, we’re keeping it nice and open.
So lots of space in the throat, psewwwwwww. Back and forth, diagonal line, bent knee, pseewwwww. Psewwwwww, psewwwwwww. Sometimes in class we take the palms together here Namaste two. And when my breath starts to get compromised is when I can stop this, and then come back to it, or if I am starting to get this crunch then instead of the space, then that’s also a good time to take a rest. When you feel satisfied, we’ll come back to center. We can pulse here just like we did at the beginning of class. And then hugging the knees into the chest.
I will finish with the hedgehog posture, rounding the spine, visualize lots of space between each vertebrae, nose to knee keeping the shoulders and elbows relaxed, so I am tagging a little weight in my elbows here. Hmmmmmmmmm. Then lastly, extending the fingertips to reach towards the outer edges of the feet. I am totally scooping my tailbone up, drawing my navel down, really compressing my belly, rinsing out, massaging those internal organs, psewwwwww, one more breath, and then exhale just as we did before, recline, butterfly.
Soles of the feet together. I soften in the belly. I relax through the bowl of the pelvis here. Relax the shoulder blades. Find that open chest. I take a deep breath in, then exhale out through the mouth. Ahhhhhhhhhh. Two more like that, like a lion’s breath inhale. And exhale, completely, psssshhhheeewwww. Last one, full breath, inhale, deeply , and exhale, let it go, ahhhhhhhhhh. Draw the legs down one at a time, and then take a moment here to rock on the heels psheewwwww, and rest. Hmmmmmmmm. Okay, so that was our first sequence for Yoga for Weight Loss. Just a basic sequence. Do what you can. Build up. Let it be a process rather than, “Oh, I can’t do that, never watching that, and I am going to try it.” Give it a try, remember the beginning stages are always the most difficult, and I am here for you. We have many more sequences that fall under Yoga for Weight Loss among many other things for 2013. So subscribe to the channel. Be sure to “like” Yoga with Adriene on Facebook so you don’t miss out on anything.
Let me know if you have any questions. Please leave comments below, and good luck. Namaste. .