Adriene: Hi, everyone. Welcome to Yoga With Adriene, I am Adriene. And youasked for it, today we have a longer sequence. This is our third sequencein our Yoga for Weight Loss series and it is a total body wake-up call. So,it’s summertime here in Austin, Texas and a lot of folks are looking tocheck-in with the body, to connect or reconnect with the body, get in shapefor the summertime. So whether you’re looking to lose weight orjust find what feels good in the summer time, this sequence is setup foryou. We’re going to touch onall the major muscle groups, we’re going to integrate and focus on qualityof movement, and get in shape for the summertime, find what feels good. Hopon the mat and let’s begin. Okay. So we’re going to begin flat on the back,taking a second to lay out. Take a deep breath in then exhale, let itgo.So even though we’re going towork a little bit hard today on the mat, we’re going to just set anintention here to always move with grace, with ease, to find what feelsgood, and to be with the breath. So just take a couple seconds here on yourown to just check-in with the breath, check-in with the body. You can even pause the video here andreally take a couple seconds to just let the day go, let the to-do list go,and commit this time to yourself and your practice. Then begin to wiggle the toes, wiggle thefingertips. Maybe open the mouth,the jaw, nice and wide. Lick your lips, lick your chops. Begin to point andflex the feet, notice that ripple effect. Opening and closing the palms. Choosing to have a full body experience hereas we work out on the mats, so I like to think of yoga as an opportunityto spin plates mindfully. We’reoften asked to spin so many plates in a daily life, so here we get to do itmindfully, practice doing it mindfully.Inhale, reach the fingertips, up and overhead. Nothing fancy here, just afull body stretch. Notice I’ve walked my heels in to be inlinewith my hip points here. As I stretch it out, take a deep breath in,and on an exhale float it down. Hug your knees up to your chest, wrap thearms around the shins, tuck the chin into the chest, layingthem through the back of the neck.Take a couple seconds here, why not, to rocka little side to side. Then cross your right ankle over your left,grab onto the outer edges of the feet, always mindful of the knees here. As we inhale in and exhale,rock it up, you can rock it a couple times. If that feels good, I’m goingto come to a nice, easy cross-legged position here. Now this might not beeasy for you, so go ahead and take a couple seconds to find ease. So ratherthan it being easy, we come into a place of ease. As we inhale, rolling up through the top ofthe head, the crown of the head here, maybe looping the shoulders a coupletimes.And then we inhale, drawthe palms together at the heart. Inhale, lift the sternum to the thumbs. Find that dual action, tops of the thighsdraw down as I lift up through my heart. Same thing on extending through the crownof the head, but grounding down through the shoulder blades, tagginga little weight in the elbows. Take a deep breath in, as you exhale. Interlace the fingertips, press thepalms forward, up, and back.Climbing up through the side body here, inhalein. And exhale, break free. Fingertips float down and away. A couple morelike this. Now, a couple notes here, the lower body isgoing to want to kind of come up here, keep grounding through the lowerbody. So remember your foundationis everything here, building from the ground up. So even the outer edges ofmy feet here have a brightness. Tops of the thighs draw down and we come toprayer, Namaste. Inhale in, sternum lifts to thumbs. Taking it nice and slow here in thebeginning, we interlace on the exhale. And inhale in again, reach it up,forward, up, and back. Lots of space between the ears and the shouldershere, so crawl the shoulders away from the ears. We can begin to draw thehands away or, if the shoulders are really tight, you can keep a nicediagonal line here, no problem. So we’re really establishing that we’re hereto notice the sensations, not to master the art of yoga.That’s actually a trick question there becausethe art of yoga is really being in touch with those sensations. Take a deepbreath in, this time we can draw a line with the nose, look up. Careful notto crunch the back of the neck on an exhale, float the fingertips down. Opening the chest, opening the shoulders. Inhale, grounding through the tops of thethighs. This town, this time,this town, “This town’s going to do some yoga.” This time jumping right in,inhale, reaching forward, up, and back.Exhale, float it down. Great, niceand easy here, fingertips come to the sides. We draw a couple circles withthe nose here, round and round. Notice how I’m letting my mouth stay openhere, so I’m not clenching my teeth or my jaw. Nice and soft. Reverse your circle if you haven’t already,work out the kinks, just noticing the sensations here. And then I draw the palms back together atthe heart. Deep breath in, exhale, let it out throughthe mouth. Great. Interlace, inhale, forward, up, and back. Exhale, floating the fingertipsdown.And now spreading the palms, we dive forwardonto all fours. Okay, so diving into all fours here. Right away, I’m going to spread mypalms nice and wide. Walk my wrists underneath my shoulders here,finding a comfortable base, and then walking my kneesunderneath my hip points. Pressing into the tops of the feet as wellhere, I’m going to take my gaze straight down between my index fingers. Take a deep breath in, and exhale,press up and out of the palms. That hand to Earth connection here, hastabandha. Draw the tops of the shoulders away from theears, elbow creases shine towards the front of the mat.Now I’m even going to press into the topsof my feet here, and broad and through the back of the neck. So gaze is straight down, I’m extendingthrough the crown of the head here. Now I’m not sinking into my bones here,but I’m pressing up and out of my foundation again, building everythingfrom the ground up. Now I’m going to check-in with my center,I’m going to light this fire in my belly. And I’m going to think about my core as thischannel from the crown of the head to the tip of the tailbone,so I’m not going to let my lower belly draw down. I’m going to draw my navel up, nice and longin the lower back. And I’m not going to collapse into my shouldershere, but I’m going to press up and out of my foundation.Now you might begin to feel a little bit offussiness in the wrist if you haven’t worked like this in awhile or ever. So, I really, really encourageyou to check-in with the sensations from the crown the head to the tip ofthe tailbone, to press up and out of the palms, this is going to help us inour standing postures. And when things start to get a little heated,we’ll have integrity in the practice. So, to check-in with that sensation furthermore,I’m going to inhale in, exhale, press my palms, press into the topsof the feet, and let the knees hover here.Now it’s not a big hover, it’s just a smallhover. Tops of theshoulders drawing away from the ears, gaze straight down, navel draws uptowards the spine. Now breath here, welcome that heat, that energy,that prana flowing through the body, that shaky shake. Hold on to your integrity and remember theneck is an extension of the spine, so keep thegaze down, crown reaching forward. One more breath in here, hang in there. And then exhale gently,with ease slowly lower down, kiss the two big toes together, bring theknees as wide as the mat, and we send it on back, extended child’s pose. Here we can open the palms, if that feelsgood, we can wiggle the fingertips, if that feels great. And let the forehead rest on the mat forthree breaths. Breathing into the lower back. Maybe breathing into thebelly here, letting the heart melt down on the exhale. Now on your nextinhale, rather than just shooting a look up, consider drawing a line withyour nose up towards the front of the mat. So we’re beginning to move in this kind ofintegrated way.So rather thanjust looking up crunching the back of the neck, I’m really milking it,finding what feels good, sending some energy back to my sit bones as I drawa line with the nose and look forward. Spread the palms, inhale, reachforward, and we come back to all fours here. Walking the knees underneaththe hips and wrists underneath the shoulders. Inhale in, exhale, again we press up and outof our foundation, find that hover here. Breath, nice, long, smooth, deep breaths. Tops of the shouldersdrawing away from the ears, gaze is straight down. Press into all yourknuckles here, press into all ten fingerprints, see if you can grow alittle bit taller. And on an exhale with control, with ease,I slowly lower it down. This time elbows come where the palms wereas I prep for downward facing dog. With a little puppy posture, walking the kneesback. Fingertips aregoing to stay inline with the elbows here, so they’re going to want to comein towards the center or out. See if you can keep them nice and in linewith the elbows, just notice as I walk the knees back and melt my heartdown.If the shoulders are tight, we may only comethis far. Breathing, and intime melting it back, letting the pelvis tilt up towards the sky, and thensoftening that lower rib cage in. A couple of nice, long, smooth, deepbreaths here. Awareness in all ten fingerprints, nice andstrong. Theninhale, integrated movement, I draw a line with the nose, slowly lookforward, and shift my weight so that my heart comes just in front of myelbows here. Now, you might know where I’m headed here.I’m going to curl my toes under,keeping the elbows underneath the shoulders and the wrists in line with theelbows. I’m going to inhale in, curl the toes under,and exhale, extend through the heels. Now the crown of the head is going to wantto collapse down, keep that neck nice and long. Tops of the shoulders are activelydrawing away from the ears, I’m drawing my navel in towards my spine, andmy sit bones down towards my heels. Now press up and out of your foundation, takeone more deep breath in here. And then exhale with control, slowly rockingonto the knees, and coming back to all fours. Last time here as we hover and tabletop. Spreading thepalms wide, inhale in, exhale, we lift up nice and easy. So rather thanpressing up, think about levitating, enjoy it. Right? Pressing up out ofyour foundation and then letting it hover. Enjoy your focus, straight downhere. Nice, soft drishti as we look straight down. Long, beautiful neck,navel draws up, really lengthening from crown of the head to tip of thetailbone.This is hard work, so breath, hang in there,lots of integrity. And on an exhale, slowly lower down. Great. Curl the toes under, reach the fingertipsforward. You can alwayssend it back to extended child’s pose instead of downward dog, no problem. Or you can come to this puppy posture whichis pretty much the same benefits as downward dog, just a little morecooling and less of an inversion. So I’m going to go up in a downward facingdog by curling my toes and spreading my palms wide. And then today I’m going to really tilt mypelvis up here and let that be what drives me up. So tailbone lifts up towards thesky, hip points lift high. Notice I’m keeping my knees bent here at firstas I just check-in with the body. So you can stop looking at the video for asecond here and just peddle the feet and find your dog today, just noticethe sensations here. You canclose your eyes. And above all, my friends, take a nice, sweet,deep breath in, and exhale, let it out.So I’m not trying to create the perfectdownward dog shape, even here I’m not trying to create the perfect downwarddog shape for you. I am checking-in with my dog. Later on I can work on action points of thepose, but I’m pressing up and out of my foundation, and just bringing alittle bit of life to the body. Okey-dokey, one more deep breath in here,hang with me. And exhale, weslowly lower to our knees. Great. Come onto the fingertips, come onto the topsof the feet, walk your fingertips all the way up, palms come to thetops of the thighs, tailbone scoops under and lengthens down as I comeup here on my knees. Once again,just as I did before, I’m going to draw my palms together at the heart.Inhale, lift sternum to thumbs, exhale, interlacethe fingertips. Inhale,pressing into the tops of the feet for stability here, softening the lowerrib cage in, so I’m kind of knitting those lower ribs in. So lots ofintegrity, and then tailbone is drawing down. I’m going to interlace the fingertips andinhale, reach up. Full breathhere, stretching through the side body, lifting up. And then exhale,floating the fingertips down and away. Opening the shoulders, here we goagain. Inhale, pressing forward, up, and back. Exhale, floating thefingertips away. Inhale, maybe the neck starts to get a littlebit involved, maybe the nose traces the fingertips. Exhale, and this time weinhale, open the palms wide, spread the fingertips, spiral the shoulders. So we’re really getting this spiral effecthere as we open the heart. Inhale, reach it up, smile, palms come together,ji. And we’ll all tuck ourpelvis here, lengthening the tailbone down, and then exhale, pranam bowing. Bowing to that which is greater here, we takea deep breath, and exhale, let it go.Draw a line with your nose, inhale, look forward,spread the palms, shift your heart forward, curl yourtoes under, and shimmy it on up again, downward facing dog. Okay. So we’re starting to deepen the breath here,we’re starting to warm up the body, create space from the sit bonesto the heels, and keeping an awareness on the space between my navel andmy spine as I peddle the feet here. And I’m even softening those lower rib cage,those lower rib cages, the lower rib cage here, knitting them together. I’m going to slowly walk up towards the frontedge of my mat. Taking itnice and slow, rolling through the foot, have a little fun with it. Whynot? Really massaging through the foot, checking-inwith the sensations on the soles of the feet. As I come up to the front edge of the mat,feet either hip width apart or flush together,you decide, but nice, conscious footing here.Now inhale, draw your palms to the tops ofthe feet, slide them all the way up to the thighs past the shins, past theknees, all the way up to the tops of the thighs. We inhale, loop the shoulders, lift the heart,extend through the crown of the head. Sit bone to heel connection here as I just,you know, check out where my weight is on my feet. So, this is going to bedifferent for everyone. Just check out where you are, bring some integrityinto the neck as we draw the navel up, and inhale in.On an exhale, slide the palms past the knees,past the shins, back to the tops of the feet. Inhale in again, sliding the palms now tothe shins. Samething here, we loop the shoulders, no locking in the knees here so nice andsoft in the knees as I spread awareness through all four corners of thefeet, and lengthen the crown of the head forward. Deep breath in here,shoulder away from the ears. On the exhale, slide it back down. Now bring your fingertips to the outer edgesof the feet, we inhale in, knees can be soft and bent here. As we inhale in, we loop the shoulders andslowly, without locking the knees, look forward.So we have three versionshere of flat back. One, two, and three. And you can mix and match themthroughout this practice. On the exhale, we soften and bow. And then everyone, tuck your chin intoyour chest, bend your knees generously, drop your sit bones, and slowlyroll it up. Take your time, stack the spine. You know what to do here,curling that tailbone in, noticing the sensations in the body as you riseup to the mountain pose.It’s here where you can take a second to putyour hair behind your ear. No, to either bring the feet flush togetheror spread the toes and keep them nice and hip widththe part. Now, Tadasana, we inhale, lift the heart up,loop the shoulders, tailbone lengthens down. I draw energy up through the arches of thefeet and here I go, inhale. Spiraling the shoulders, I inhale, reach itup. Palms kisstogether here and then exhale. I’m going to soften the knees as I bendforward all the way, Uttanasana, forward full. Now inhale, lift up to your flat back position,your version. And thenexhale, soften and bow. Back up the way we came, open the palms, spiralthe shoulders, bend the knees, inhale, reach itup, palms kiss together, then we exhale back down to the heart.Three more just like that, picking up alittle bit with speed. Inhale, moving mindfully, reach it up. Exhale, diving forward, no locking of theknees here. Inhale, lift a flatback position, your version, find your own expression here. Be with thebreath as you exhale, soften and bow. Inhale, open the palms, spiral theshoulders, reach it up, and exhale back down to the heart.Tailbone down,tucking the pelvis. So I’m going from here, this is like I LoveYou a Bushel and a Peck to really drawing my center underneath me, sohead over heart, heart over pelvis. That’s what I mean by tucking the pelvis;I get the question a lot here. Okay, one more time, inhale, open the palms,spiral those shoulders open, armpit chest lifts up as palms cometogether and we soften the knees to bow forward. Inhale, lift up to flat back position, mixand match your version, inhale, extend, and exhale, soften and bow. Inhale, spiraling the shoulders, reachit up, and exhale back down to the heart. Take a deep breath in, exhale,interlace the fingertips. Softening the knees, inhale, pressing thepalms forward, up and back, just like before. And exhale, releasing thefingertips and taking it all the way down. Notice I’m keeping the kneesnice and bent here. Inhale, lifting and listening, lifting upto a flat back position, and exhale, soften and bow. Now this time, step your right leg back intoa runner’s lunge.Take acouple of breaths here to just find your footing, walking those left toesand that left heel out so we’re not on a tight rope. Nice wide base here, Ilike to work with a nice wide base as I press into my right big pinkie toe. And to each his own, you might find that youneed to lower this right knee here, take your left thumb, peel that lefthip crease back, and just check it out, my friends. Make sure you’re breathing, don’t worry aboutdoing it right, just notice the sensations in the body. Your body will tell you what to do. So, inhale,everyone, loop your shoulders, heart radiates forward and on an exhale,plant your palms and think about drawing your left leg all the way up sowe’re working the core here.So we’re not just brushing this leg backreally heavy, we’re pressing up and out of our foundation as we make thistransition. So I press up, lift that leg, and step itback. Down dog,peddle the feet, breath deep, softening that lower rib cage again. Head andneck is nice and loose, make sure you wiggle your neck, make sure your notholding. Now from here I’m going to inhale in, exhale,come on to my tippy tiptoes. And then slowly shifting forward, I’ll lowermy knees and come back to that tabletop position, drawing the navel up, pressingup out of my palms. Inhale in here, and exhale out through themouth. Inhale in again, slowlypressing into my foundation, I’m going to extend the right toes out towardsthe back of my mat. Now you’ll notice that the weight is goingto want to shift over into the left side of the body here.But I’m going to try to keep my shoulderssquare, my heart lifted, my navel drawing up towards my spine, and thenI’ll slowly take my right toes and turn them towards the left side of themat. So I’m dropping that left hip bone down hereas I do that action. Andthen I can release the right toes back to the mat so that they don’t haveto be so high, I want to keep my hip bones level here. And remember, we canalways adjust our hands, adjust our feet. Empower yourselves to really be the directorhere, to notice the sensations and make adjustments. Explore, be expressive based on those sensations. Sowhen we’re really listening to the body, we’re really doing it right. Inhale in, exhale, draw everything in towardsthe center. Carve a line withyour right knee and draw your nose to your knee, press up.Navel draws uptowards the heavens, pressing into the palms. Two more of these. Inhalenice and slow. Notice my gaze is straight down here, droppingthat hip bone, pressing up and out of the palms. On an exhale, nose to knee. One more, inhale, extend,tops of the shoulders drawing away from the ears, and exhale, carving aline with my knee, nose to knee. Great. Inhale, last time, extend out this time. I’m going to press into my rightpalm, draw my navel up, and then reach the left fingertips towards thefront of the mat. So right toes back, left fingertips forward,I’m pressing up and out of my foundation to keep my shoulderslevel, my hip points level. Lots of hard work here, inhale in, and thenexhale. Find the ease,with control we release it back down. Great. Take a second if you need to roll your wristsor take a breath or two in extended child’s pose. And then we come back to all fours, spreadingthe palms, pressing up and out of my foundation.Inhale, extend the left toesout, so switching sides now. Really extending through the toes here, Ireach, reach, reach. Weight is going to want to come into the rightside body, I’m going to keep it nice and even,or at least I’m going to set intentions to keep it nice and even. Building that strength in the body,nice and slow. Navel draws up, I turn my left toes now towardsthe right side of the mat, or the right side of the room, really droppingthis left hip, excuse me, left toes towards the right side of the room. Yeah. Dropping this left hipbone, pressing up and out of the palms, extend through the crown of thehead. The back of the neck is nice and long, there’sno crunch, no drop, beautiful straight line. Now inhale in, exhale, nose to knee. Navel draws up, lower belly, inhale,extend nice and slow. Don’t let all the weight collapse into theright body, but keep it nice and center.Right side body, nose to knee. Inhale,extend, exhale, nose to knee. Inhale, extend, keep the left toes extending,draw your navel up towards your spine, press up and out of the left palm,and inhale. Right fingertips reach forward, so I’m reachingwith my right fingertips, I’m extending through my left toes, heartis lifting, I’m pressing up and out of my foundation, I’m breathing deep. I might be trembling a little bithere, but I’m smiling, finding the ease. And on an exhale, I slowly lowerdown. Again, take a second to roll through the wristif you need to. Breath, wecan always go to extended child’s pose, otherwise I’m going to walk myfingertips forward, curl the toes under, and send it on back, downwardfacing dog. Peddling the feet here for a couple breaths,and then arriving in a little bit of stillness here, lettingthe breath do the movement.Couple of action points here, spreading awarenessthrough all of my palm, all the knuckles, all ten fingerprints. Really pressing up and out of thepalms, finding this external rotation in the shoulders, and then thisinternal rotation in the tops of the thighs. Inhale, drop your left heel,slide the sole of the right leg up towards the heavens. Now same thing we did on all fours here. I’m not going to let my weightcome into the left side body, but I’m going to try to keep my shoulderssquare here. Maybe turn the right toes towards the leftside of the mat to feel that right hip point or right hip bonedropping. Then everyone, inhale, lift your right foota little bit higher so you drop your left heel. Take a deep breath in, and exhale, bendingall the way up into our runner’s lunge. Great. Slowly lower that left knee down, come ontothe top of the left foot. I interlace my fingertips, bring them to thetop of the right thigh, and press my heart up, really paying attentionto my footing here. So, maybecoming to that nice wide base if that feels more stable, but then alsointegrating from the tail to the crown of the head, drawing that tailbonedown.If you need to pad the knee here, you can. You can also double up on themat here, like so, revealing the bottom of your mat to the world. Okay. So I’m here, I’m not sinking in just yet,I’m nicely stacked. So I’m,again, softening the lower rib cage, I’m lifting up through the crown ofthe head. Inhale, palms come together. My legs are working super hard here,by the way. I’m squeezing my inner thighs in towards thecenter and it’s almost as if I’m trying to press up and outof that back leg. So, I’m notsoft and I’m not sinking in, I’m lifting up, legs are nice and strong,palms back together at the heart. Take a deep breath in, exhale, interlace. Inhale, now sinking forward withintegrity, mindful as I inhale, reach forward, up, and back, crescent moon.On the exhale, bend the elbows, release thefingertips, open the shoulders wide, palms back together at the heart. Inhale with the sternum to the thumbs, exhale,interlace. Inhale in againas we reach the palms forward, up, and back. Breathing into that left hipcrease, bend the elbows, open the shoulders. Just moving with your breathhere, one more, inhale. Beautiful, belly comes to the top of the thigh,palms come to the mat, and I curl the back toes under and step it back,downward facing dog. Peddling the feet for a couple breaths, thenonce again finding that stillness. Knees can stay bent here, as generously asyou need. Breathe. Now drop the right heel, inhale, slide thesole of the left leg up. So I’m,sole of the left foot, so I’m not just hoisting my left leg up.Okay? I’mintegrating, I’m using that integrated movement, so it’s not what we’redoing, but how we’re doing it, the quality of movement here as I slide andextend, integrating every muscle fiber. Right heel continues to drop, turnyour left toes towards the right side of the mat, dropping that left hipbone, pressing up and out of the palms. Breathe here, everyone. So even if the leg only goes this high orthis high, that’s great. Butwe’re not wanting to come all the way into that right shoulder here, butkeep the shoulders nice and square. Now on your next inhale, everyone lift yourleft leg a little bit higher, wherever it’s at.And then take it on through, carving a linewith the knee up. And we come to the other side, dropping theright knee down, coming onto the top of that right foot. There’s no rush in transitions, so take yourtime here, interlace the fingertips, squeeze those inner thighs together,find that Mula Bandha, that lift from the pelvic floor, more on thatlater, and there’s another video on that. As we inhale, loop the shoulders and cometo find our footing. Squeeze the inner thighs together, palms cometogether at the heart. Headover heart, heart over pelvis. Pelvis is going to want to tuck out here,but I’m going to draw it in, lighting that fire in my belly. Inhale, andexhale, interlace. Here we go, inhale, gently, mindfully, withan attention on that back foot, so don’t forget about yourfoundation. As I inhale, press it forward, up, and back.On an exhale, notice thesensations in the right of that hip crease, that right hip crease as I bendthe elbows and float it back. Sorry, it’s hard to talk and feel thesensations here, I’m normally walking around the room while I do this. So,sinking into that front knee, make sure it doesn’t go past that front ankleas I reach forward, up, and back. Opening the heart, navel draws in as Iexhale. And one more, follow your breath, inhale. Belly comes to the top ofthe thigh for stability, I plant my palms, curl my back toes under, andthis time I’m going to lift that back knee and rock the back foot up tomeet the front, forward fold. Now, often people ask me, “I know I can’tdo it in one step.” Who cares? Take ten billion steps, enjoy the journeyas we come all the way back up to forward fold, Uttanasana. In time we’ll build those intercostal musclesand we’ll have the strength, most likely, to stepthat leg up, but it takes time.Let it all hang, take a deep breath in, Uttanasana. As we exhale, grab theelbows, if that feels good, rock a little side to side. And releasing thehands, inhale, lift up to flat back position, your version, and exhale,soften and bow. Spiral the shoulders, open your palms, bendyour knees, and reach it up, inhale, full breath, full bodyexperience, and exhale back down at the heart. Jumping right in for more, inhale, reach itup. Enjoy this next move as weexhale, soften the knees and bow forward. Breath, inhale, lift up, flatback position, your version. And exhale, soften and bow. Inhale, steppingthe right leg back, runner’s lunge. This time you can lower that back kneeor keep it lifted as we spiral the shoulders and inhale, reach it up tohigh lunge. Exhale, drawing the shoulder blades in togetherand down, peeling that left hip crease back, finding your footing. So drawing energy up from the earth,inhale in here, exhale, float the fingertips down and around to cometogether, palms back at the heart. Okay, inhale, squeezing the inner thighs together,we interlace here. Andreaching forward, inhale, palms reach forward, up, and back.On an exhale,you can stay here for a couple breaths, but on an exhale we release. Sameas before, pressing into that back pinky toe, inhale, forward, up and back,exhale. Last time, inhale, interlace. To come out, belly comes to the top of thethighs, step one. Step two,palms to the mat, step it back, downward facing dog, lifting that back legup and we breathe. This time we can lower to the knees wherewe’re going to imagine a nice hurdle here in the center of our mat.We’ve done this in a couple othervideos and I’m really digging on the hurdle here in my public classes. So imagine there is a hurdle here, I’m goingto draw the navel up and over so I’m going over that hurdle. So rather than just sliding into plank, I’mgoing up and over, so pressing up and out of the earth. You can come toplank here or lower the knees for a half plank, no problem.If you do lowerthe knees, make sure that you still create this nice long line from thecrown of the head to the tip of the tailbone here. So we’re not letting thepelvis poke out, we’re tucking it in. Tailbone lengthening down towards thebacks of the knees. Great everyone, inhale in here, exhale, slowlygo up and over, back that hurdle, downward facing dog. Two more like that, up and over, and back. Last one, up and over, navel draws up, plankpose, come back, up and over, dropping through the heels. Lots of space between the ears and shouldershere. And then we inhale, lift the right toes, stepthe right leg up, runner’s lunge.Now we can lower the knee here if we needto, otherwise we’re going to keep it lifted, keeping a nice awareness in thatleft pinky toe here. Finding myfooting, knees stacked above the ankle, and inhale. Opening the hands, Ireach it up as I press into my front foot, high lunge. Right hip crease ispeeling back, breathing into the front of that left hip crease, float yourfingertips down and away, palms come together at the heart. Inhale, liftyour sternum to your thumbs, exhale, interlace. Here we go again, find your expression, movewith your breath. Inhale,pressing the palms forward, lengthening through the crown of the head, up,drawing a line, and back. Exhale, bending, softening through the elbows,we release. Inhale, reach forward, up, and back, squeezingthe inner thighs together for stability.On the exhale, soften and release. One more, inhale. Strong lower body, navel draws in, exhale,lower belly in, elbows down. To come out, belly to the top of the thighs,step one. Step two, palms tothe mat, I’m going to step it back to plank. I can go to half plank here,I’m going to show a half plank here. Crossing the ankles, I’m going to tuckmy pelvis, lengthen down through the tailbone, straighten my arms, press upand out of my foundation. Now I can do this here in plank as well. Chaturanga practice, so a lot of people areintimidated by Chaturanga. Think about this as practice, as I inhalein, exhale, bend the elbows just halfway, whatever your halfway is today. Now pressing back up, we’re goingto do three of these, we got this, inhale. Don’t let the neck go, keepdrawing the tailbone down towards the backs of the knees. On an exhale,bend your elbows. Notice how I’m not bending them left to right,but keeping them nice and close to the side body. Press it up. Even if you only bend half an inch here, that’sgravy, baby.It’s got to start somewhere. Right? Transformation is hard, but that’s whatwe’re here for. Inhale in, marrying it with the ease. Nice and long in theneck. Now this time, either with the knees on thefloor or lifted in plank, I’m going to lower all the way down, nice andslow. Lower down until youcollapse down, my friends. And come onto the belly. Go ahead and take acouple seconds here to rock a little side to side, smile. Take a deepbreath in, then exhale, bring the tops of the feet to the mat, heels are inline with the hip points here. Drawing the tail down, pelvic bone, or pubicbone, pressing to the earth, I’m going to inhale, drawing the elbows underneaththe shoulders, spreading the palms nice and wide, elbows underneaththe shoulders. Again, pressinginto my foundation by pressing into the pubic bone, pressing into the topsof the feet, and then growing tall from there and then finding thatextension through the crown of the head.So I’m not crunching in the neck here, I’mreally allowing the shoulder blades draw in and together and down. Spread the palms, and then my elbowskind of have this active sensation there even drawing away from each other,as if I were trying to tear the mat in half. As my front fingertips extendforward, tearing the mat in half, the opposite direction. Does that makessense? No, fu**. Start again, sorry. Unknown Male: Okay. Okay, walking the elbows underneath the shoulders,spreading the palms wide. Again, coming into my foundation by pressinginto the pubic bone, pressing into the tops of the feet. Imagine tearing your mat apart withyour elbows, left to right. So nice, strong foundation. As from there Igrow tall, extending through the crown of the head. Now soften the lower rib cage in again. Breathing into the abdominal wall,feeling the sensations in the body, not giving up with the integrity, soreally pressing into the foundation. No collapsing into the bones here. Now, maintain that as we inhale in. Again, pressing through the foundation,exhale. Draw a line with your nose past your rightshoulder.Shoulderblades in and together and down. I find that extension in the crown of thehead here really breathing into the left side of the neck, then exhale,come back to center, and same thing on the other side. Taking it to theother side, drawing a line with the nose past the left shoulder as Ibreathe into the right side of the neck. But also press up and out of myfoundation and extend through the crown. Lots of sensations here as I inhale in, exhale,back to center. Slowly dropyour chin to your chest, release, palms go to where the elbows were here,we curl the toes under. And first we press it to the top of a push-up,inhale, exhale back, downward facing dog.Dog peddle the feet. Now, you can experiment with how long or shortyour dog is here. I’m goingto inhale in, walk my toes up just a little bit, bend my knees generously,belly comes to the tops of the thighs. Now remember that hurdle, that upand over action as I bend the knees generously and just play around. Openyourself up to a new experience, bend the knees, and then inhale in, thenexhale, hop towards the front of your mat. If you don’t make it, walk up towards thefront edge of the mat and let it hang over, Uttanasana. Grab the elbows, rock a little side to side,breath in and out. Release the hands, inhale, lift up to flatback position, your version. Remember we can mix and match here, and onan exhale, soften and bow. Bend the knees, spiral the shoulders, openthe palms, inhale, reach it up. And exhale back down at the heart. Unknown Male: Can I get that inhale reachingup one more time? Adriene: Yeah.Unknown Male: Okay. And, go. Adriene: Soften in the knees, open the palms,spiral the shoulders, and inhale, reach it up. Nice, full, deep breath. Palms kiss together over thehead, and I exhale back down at the heart. Jumping right in, inhale, reachit up. Last time, exhale, soft in the knees as Idive forward, enjoy this move. Inhale, lift to flat back, your version. Long, beautiful neck, exhale,soften and bow. Heel-toe, heel-toe the feet together, plantthe palms by bending your knees and hop it back to plank,surprise yourself. Great. Stretch out through the backs of the legs. Remember that sit bone to heelconnection as I press up and out of the palms. Inhale in, keep extendingthrough the left heel, lift your right leg up. Doesn’t have to be a biglift, just a little lift. Now for five nice, long, deep breaths I’mgoing to move this leg. Rememberfinding the ease, remember hovering in that tabletop position where I pressup and out of the palms. Two more breaths here, you can do it. Naveltowards the spine, find the grace, find the ease.Exhale, release, easecome to the mat, come on to the tops of the feet, fingertips walks back upto the tops of the thighs. And we inhale, spiral the shoulders, reachit up. Tailbone draws down as the palms come togetherat the heart. Great. Diving back in for more, roll your wristsa couple of times, back to tabletop position, then curl your toes under,send it back to plank. Sitbone to heel connection, pressing up and out of the palms, extensionthrough the crown of the neck, crown of the head. Long, beautiful neck. Send that energy through your right heel first,it’s going to help. Theninhale in, exhale, lift the left leg. Five breaths. You can let it just stay, spreading the toes,or I find it helps to move.Moving, breathing, smiling. Strong upper bodies, strong core, niceawareness from the crown of the head to the tip of the tailbone. Two morebreaths here, as you lift the back of that left thigh towards the sky, andthen exhale. And you’re ready, lower down. Go ahead and bring the two big toes together,widen the knees as wide as the mat, and set it back to extended child’spose.This time, knees niceand wide, palms are going to come together, and swim forward, up, and backhere. Palms in prayer, kind of coming into a littleshark fin here, as we rock a little left to right and breath. Then forehead rests on the mat,fingertips can soften here. On your next inhale, imagine breathing intoyour lower back. Feel the skinof your back stretch as you breathe in. And on an exhale, imagine sendingyour sit bones down to kiss the soles of your feet.Feeling that stretch inthe shoulders, the arms. Now, remember it’s not what we’re doing, buthow we do it, so pay attention to your quality of movement on this next moveas we inhale, slowly draw a line with the nose, look forward, fingertipscome down. Enjoy your focushere as you spread the palms, finding what feels good. Lifting the heart upand over we come, back to all fours. Walking the knees underneath the hips,wrists directly underneath the shoulders. Now, inhale in here, press up and out of yourfoundation. You can curl thetoes under here, actually, let’s all go ahead and curl the toes under here. And start from this hovering place as we liftthe knees, and then send it up and back, down dog.Inhale in, exhale, keep the toes curled underas we drop the knees. Two more like this, press up and out. Down dog. For a little more here, you can bend the elbowshalfway, then send it up and back. Let’s do one more. Keep those elbows in line with the shoulders,downward facing dog. Great. Walk your dog out a little big longer here,peddle the feet, take a deep breath in, exhale, go up and over the hurdle. Chaturanga practice, huggingthose elbows into the side body, send your gaze slightly forward as we rockforward onto the toes, elbows hug in. We slowly lower down, or lower downuntil we collapse down. And smile, laugh, [inaudible 00:46:36], loopthe shoulders, inhale, lift up, cobra. No crunching in the back of the neck,exhale, soften and release. Curl your toes under, press up to plank. Inhale, exhale, down dog, drop the heels. Okay, now hang with me as we drop the leftheel, inhale, slide the sole of the right leg up. As you exhale, I’m going to take my rightknee forward and around to kiss the right elbow.Inhale, reach it up. Exhale, right kneecarves a line straight through center, nose to knee, navel draws up. Inhale, drop the left heel, right toes up. Exhale, shifting forward, rightknee to left elbow, they kiss. And we step the right leg up into our lunge. From here, squeeze the inner thighs together,spiral the shoulders, inhale, send everything up. Sinking into that front knee, palms come together,Ji, the celebratory Namaste. And then exhale all the way back down. Then,Nyasa, plant the palms, step it back to your plank, or half plank. Experiment, hug the elbows into the side body,send your gaze forward, shift your heart slightly forward, and slowlylower down all the way to the belly.And inhale, lift up, cobra. Follow your breath, exhale, inhale, curlthe toes under draw your navel up, press into you palms, plank, and exhale,down dog. Drop the right heel, slide the sole of theleft leg up, and inhale coming forward. High lunge, spiral the shoulders, inhale,reaching the fingertips back to come up. Ji, palms kiss together above the head, andthen exhale, belly to the top of the thigh, fingertips to the mat as westep that right foot back to meet the front, forward fold.Inhale, lift to flat back position, your version. And exhale, soften and bow. Now from here, heel-toe, heel-toe the feetas wide as your mat. I’m goingto come into the center of my mat to demonstrate this. Take a couplebreaths here just to let it go. Notice how my knees are bent, no need toshow off here, no need to lock the knees ever. So, I’m wanting to let thebody integrate and stretch nice and long from crown to tail. Great. So I’m going to turn to face you, but youstay just where you’re at. Now,I’m going to open my toes a little bit wide, so your toes might, dependingon how long your legs are, they might come off your mat. I feel strangehere, okay. Fingertips come to the mat as I inhale, lookforward just like I do in flat back position. Exhale, bend those knees, drop your sit bones,and come into a yogic squat. If you’re like, “Ha ha, very funny, Adriene,”then you might grab a block or a blanket and put it underneath your sitbones just to provide a little bit of lift stability, or you might lift yourheels and do it this way, So, no worries if the feet are not flat on theground.Okay. So, what I am doing here is keeping that liftin my heart and this integrity that we build, we’ve built, excuseme, from the crown of the head to the tip of the tailbone. So, no matter what variation you’re in, I’mnot collapsing over, but I’m keeping this liftwhere my heart is plugging through. The palms can come together here at the heart,if that feels good. Outer edges of the arms press the knees wide,if that feels appropriate. Otherwise I can keep my palms or my fingertipssteady on the ground, my friends. Now, a couple deep breaths to breath intothe hips to keep that lift in the heart. The lower rib cage still softening in, fullbody experience here as I breathe. Now, if your fingertips are on the mat, keepthem there and keep breathing.If your palms are together, take a deep breathin, lift your sternum to your thumbs, and then interlace. And squeezing every in so almost as ifyou’re trying to lift up from the pelvic floor, interlace the fingertips,draw the tops of the thighs out and away as you press the palms forward,up, and back. Then exhale, bending, release, interlace,inhale, reach it up, exhale, softening at the elbows. So I just don’t want straight armsbecause then we don’t get to kind of integrate that movement, it just kindof ends up rigid. So let’s try again, interlacing, and thenexhale, softening the elbows. Let’s do one more, inhale, exhale, draw yournavel in. Namaste. Thank you,Boo. To come out of the posture, I’ll slowly releasemy palms to the mat, find that lift in the heart to rock forward ontomy feet. I’m going to turn toside here just for you to see. Then from here I’m going to walk my palmsout, straight arms, and then slowly shift knees back underneath hips,tabletop position here. And then crossing the ankles, I’m going tomindfully come on through to seated.Or I can sweep my legs to one side andcome that way mindfully back on through to seated, where I’ll bring thesoles of the feet to the mat and find that sit bone connection here as Idraw up through my torso and find that lift in the heart here, inhale,palms together. Now feet are not together, they’re inlinewith my hip points. Palmstogether here, loop the shoulders, inhale in, lift the heart, exhale, andrelease. Inhale, open the knees wide, soles of thefeet are going to come up. As you inhale, reach forward, up, and back. Now soften the rib cagehere, navel towards the spine, inhale in, exhale, float the fingertips awayas the knees come in. Now, palms come together at the heart, I inhale,lift my sternum to my thumbs. Now, I can stay here, I can already feel myabdominal wall kind of engaging here, can totally stay here, my friends. Or you can begin to walk yourheels a little bit up and lift the soles of the feet.So again, I can stayhere or I can life the soles. Now I’m not collapsing here, I’m using everythingwe did in our practice so far, particularly in the torso, from the crownof the head to the tip of the tailbone, to keep that integrity here,to keep that pressure out of the lower back, and to maintain this core strength. From here to here, so notjust here, but all throughout. Loop the shoulders, inhale in, you can stayhere or exhale, send your fingertips forward, palms face up. So elbowcreases towards the sky, just allowing the shoulders to drop in. So again,I have several variations here, here, here, or here. Now, inhale in, you can stay here or bringthe fingertips to the backs of the legs and I’m going to close the knees. So, I’m just checking in. Whenthe heart wants to collapse, then I’m going to take a step back and beginto breath and find that lift in the heart again. Now I can stay here orinhale in and then exhale, straighten the legs, reach it up. Heart lifts asthe toes reach up.Exhale, bend. Maybe come into the fingertips here, lighteningthe load on the arms, inhale, heart lifts up, toes reach up withheart. And then exhale. I’mfeeling it. Inhale, and reach it up, shoulders loop, openthroat, chin lifts. Inhale, heart lifts, chin lifts, toes reach. Now I can stay here, here, we have all thesevariations; basically I’m just giving you a billion and one variations toengage from the crown of the head to the tip of the tailbone. Slowly lowering, excuse me, softening thelower ribs in. Now if you’re feeling adventurous, don’t evenworry about the posture, but inhale in.If you’re feeling like you have this integrityin the spine, on an exhale see what happens if you shoot yourlegs up and your fingertips forward. Inhale in, exhale, shoot it out. And then back. Inhale in, sowe’re not holding, we’re just experimenting, playing. Inhale in, exhale,shoot it out. Inhale in, exhale, shoot it out. And one more time just forfun, inhale in, exhale, look up. Great. Fingertips come to the backs of the legs,we’re all going to enjoy this move. As we inhale in, smile, and then exhale, rockit back. Rock it acouple times, if it feels good. And then slowly we’ll come to lay flat onthe back, taking a deep breath in, hugging the knees into the chest. Justlike we did before, rocking a little side to side. Now everyone, relax your shoulders, relaxyour face, feel the quality of air in the room wherever you’re at. Now take the fingertips, interlace,bring them behind the head, elbows nice and wide here.Breath into thearmpit chest, inhale in, and then exhale, lift the shins parallel to theceiling. Inhale in, as you exhale, lift the head, theheart, the elbows up off the ground. And nice and easy, nothing fancy, we’re justgoing to begin to alternate here, bringing the right elbow towardsthe left knee as we straighten through the right leg, and thenswitching. And move with thebreath. Just a couple of these before we move ontoflat back. Breathing. Move nice and slow, imagine you’re at thepool, feel the skin kissing your face. Even it out, then we’ll come back to huggingthe knees into the chest, lowering the head, tucking the chinto link them through he back of the neck.Rock a little side to side, if that feelsgood. Then exhale,release the hands, and allow your feet to come to the mat with a thud. Ifthat felt great, do it a couple more times. Inhale, exhale, soles hit themat. Feels awesome, that kind of ricochet here. Inhale and one more. Great. Recline twist, palms come to the mat, excuseme, come to the earth. Andinhale, drawing the knees in, exhale, melting the knees to the right. Andhere is where I pass it onto you, keep your shoulders rooting down, butallow the knees to mount from one side to the other, stretching thoseintercostals.But if you want to bring more awareness, morestrength to the core, you can not allow the legs to actuallytouch the ground, and just let them hover. So each time I’m twisting, and then usingmy navel to draw back. Find a way to synchronize this with the breath,of course. You can closeyour eyes. Great. Go ahead and even it out here. And then allow the outeredges of the feet to come to the mat as we transition through a reclinedbutterfly here. Drawing the fingertips down, opening the palms,press into your head, lift the shoulder blades up, drawthem in together and down so the shoulders are drawing down away from yourears here. So lots of spacehere, lots of space between my lower back and the mat. Take a deep breathin here, and exhale, sigh it out.Now you can stay here to finish your practicehere today, and do not skip this pose, my friends. I’m tempted to skip this posture at home too,but take at least five breaths in a shavasanatoday; either with the soles of the feet together here or 5 to 15 juicy minuteshere as we draw the right leg out, the left leg out, let the legs openwide, let the armpit chest breath. We close our eyes, we link them through theback of the neck, and we take this time to acknowledge our self. First, take a deep breath in, full ofgratitude. For taking the time to do a video today tobe with our bodies, to be with the breath.Hopefully collecting and gathering a littlebit of information, creating a little bit of space,and toning and building strength in the body. Inhale lots of love in, and exhale, let itgo. Okay. So that was the third sequence in our Yogafor Weight Loss series. You can interchange this with the other twothat that we have thus far. We’re going to have more coming in the future. But for now, just know thatthis is something that is not intended for you to master, yogi master,right away. It’s built to inspire you for transformationeither on the outside for summertime, on the inside forall the time, to find what feels good and be the best version of yourself. So, have fun with it, take your time, do whatyou can.Write questions,comments below, let me know how I can help you. And, like I said, you caninterchange this with the other two videos and have quite a yummy workoutfor your week. So, I hope to hear from you. Thank you for all your feedbackthus far, and Namaste..