Site Loader

– Hi everyone,
welcome to Yoga With Adriene. I’m Adriene and this is Benji and today we have an
awesome yoga for gut health, so hop into something
comfy and let’s get started. (upbeat music) Alright, my sweet friends, let’s begin seated in a nice, cross-legged pose. We call this the
easy pose, Sukhasana, but it’s not necessarily
to mean that it’s easy, so just come on
down to the ground. If you need to lift the hips up or give yourself a little
pillow or something to sit on to help you sit up
tall versus rounding and collapsed in the spine. When we sit collapsed,
our internal organs get kind of smushed together, so
pause the video if you need to and find something to sit on so you can sit up nice and tall. Find a little lift from within. And then throughout regular
practice we’ll find more ease in the shape, alright? Thanks for being here,
let’s jump right in. Sit up nice and tall. Let your hands just gently rest on the knees or thighs,
wherever they fall naturally. If you feel comfortable,
close your eyes here as we just take a
second to tune in. Really utilizing and, I’m gonna say it, maximizing this time that
you’ve carved out for yourself. So, with targeted practices
we have to also remember that with yoga we’re
working with an understanding of a whole body and
that’s what we’re trying to grow is this whole body awareness, that it’s all connected
and when we’re talking or considering gut health, I think that’s an
important reminder. Alright, if you haven’t already, begin to bring your
attention to your breath. Notice if you’re
holding in your belly. See if you can soften there and if you’re
holding any other place, the jaw, the toes, even in
the hands or the shoulders, start to soften and relax,
come into the present moment. Right, it’s all connected. Then, together, I’ll invite us to
take the deepest breath you’ve taken all day.
Here we go, ready? Big inhale. And as you exhale, go
ahead and release it out through the mouth
with a little ha sound. Good, big inhale again. Exhale, ha sound. Relaxing the shoulders as you
breathe out, one more time. Here we go, big inhale. Lift your heart,
sit up nice and tall. And exhale, relax the
shoulders as you breathe out. Good, now bring
your hands to your belly. Inhale, breathe in. This time as you breathe in, think of this
directional breath, what we call directional breath. Your inhale goes down, you can feel your hands
actually move as you breathe in. And exhale, soften,
hands gently draw in, slight retraction
as you breathe out. Twice more like that,
here we go. Big inhale. Feel the belly expand,
heart lifts. Exhale, navel gently
retracts back to the spine. And one more time, inhale. And exhale. Excellent. Bring your
fingertips to your sides, plant the left
palm to the earth. Inhale, reach the
right arm all the way up. Big side body stretch. If you feel collapsed
in the belly, again, maybe lift the hips. We’ll work to find
that Upward Facing Dog or Cobra sensation in the heart. This lift through
the chest up so we can minimize the
collapse in the belly and then, when you’re ready, we’re gonna take it
all the way up and over just past the
front of your left knee. So you’re feeling a big stretch in your lower right
side of your back, sorry. And we’re feeling a massage or a little compression
in the left low belly. If the fingertips come
to the ground, let them. If not, just
reach, reach, reach. Great, inhale in. For your next exhale,
draw the chin to the chest. Good, inhale, just reverse,
come all the way back up. And exhale, right
fingertips to the earth. Great, second side.
Right hand to the earth. Inhale, first, come
out of the left sideways by reaching all the way up. Left fingertips to the sky. Inhale in. Exhale,
slowly take it up and over just
past your right knee, so going on a diagonal line. Creating space in
the left low back. Creating a little compression in the right low belly
and right oblique. Maybe you stay reaching here, maybe the fingertips
come to the ground. Breathe, breathe, breathe. Alright, listen carefully. Inhale to look forward.
Exhale, chin to chest, navel draws in,
hug the low ribs in. Sweet. Slowly reverse it,
come all the way back up, left hand reaches all
the way up towards the sky and we come back down,
fingertips to the earth. Alright, we’re gonna
uncross the ankles here. Just bring one foot
in front of the other. Let’s unify, let’s
bring the left heel in and then the right foot
in front just for starters. Then, here we go,
big inhale, palms face up, sweep up towards the sky,
lift from your waistline. So creating a long sensation
through the front body, just kind of grounding
sensation through the back body. Again, coming up
out of our organs a bit, finding that left
from the pelvic floor. Inhale in. Exhale,
dial your heart space towards your left knee.
So, twist to the left and then we’re gonna take it
down just like we did before. But this time both fingertips
coming towards the ground. Inhale to look forward, smile. Exhale, chin to chest,
round through. See if you can create a
little hollow body here. Navel draws in. Cool. Walk it through center,
get as low as you can. No need to go as low as me, but if you can get
forearms to the ground, great. Otherwise stay lifted. You can even come
forehead to the earth. And then walk it all
the way to the right. Inhale to look forward, smile. Exhale, chin to chest. Inhale to bring it
all the way back up. Reach for the sky. And exhale, fingertips float
down gently at your sides. Good, let’s switch. Right heel comes in,
left leg out. Here we go, big inhale,
reach for the sky. Beautiful, exhale from center. So, slowly twisting
to the right from here. Good, inhale in again. Exhale over to your
right nice and easy. And just check it out,
breathing deep. So really focusing on the sensations today
versus the shape. Really, always in yoga, but
really today so we can start to create more awareness. Well, a deeper
relationship with your guts. So many metaphors there. Okay, inhale, look forward. Exhale, chin to chest. Good, and then here we go,
walking through. Coming through center,
forearms, fingertips, forehead to the mat,
nice hip stretch here. So breathe deep,
breathe into your belly. And then keep this train moving. Let’s go all the way
over to the left, aw yeah. Inhale, look forward,
open the chest. Find extension.
Exhale, contract, navel draws in, chin tucks. Sweet, and then release
by bringing fingertips all the way up towards
the sky, big breath in. Exhale, fingertips float down. Awesome work. Alright, from here, we’re
gonna slowly come to a seat. So lean back on your bum. Bring your
knees up into the sky, bring your hands
behind your thighs. Loop the shoulders,
lift your heart. Inhale in, exhale, don’t think,
just breathe, lean back. Toes can stay on the ground. Inhale in.
Exhale, lift your heart. Shoulders drop and one
more time, big breath in. Send that breath down
into the belly, inhale. Exhale, maybe the shins lift. Good, try to keep
your elbows hugging in. So your shoulder blades
can wrap down and around. Down and around, yes. Inhale in again. Exhale, maybe you release the
fingertips, palms face up. Inhale in again. You never know, exhale, maybe
you straighten the legs. Lift your heart. Armpit chest lifting here,
heart’s lifting. Elbow creases towards
the sky for three, two. On the one, slowly release. Come through to all fours. Knees underneath the hips,
wrists underneath the shoulders. Just one Cat-Cow here, so drop
the belly, open the chest. Exhale, round through
the spine, chin to chest. Good, cross one
ankle over the other. You’re gonna paint
your yoga mat with your mat as you come back all
the way through to a seat and then all the
way to your back. And when you land on your back,
go ahead and center yourself on your yoga
mat if you have one. And then I’ll invite us all to
hug the knees into the chest. So I’ll meet you here. You can take a
couple breaths here to rock gently side to side. Little low back love here as
you scoop the tailbone up. Keep your shoulders
relaxed, elbows. Lots of awareness and the elbows
drawing down perhaps here. Little awareness in the feet. Inhale in. Exhale, draw
your nose towards your knees. Doesn’t matter if
your nose comes close to your knees at all. Just find that intention, so really squeezing,
squeezing and squeezing. Option to grab the outer edges of the feet,
keep breathing here. And then when
you’re ready, slowly release. Hold onto your right shin, kick your left
leg all the way out. Inhale in deeply here. Exhale, peel your nose
up towards your right knee. Keep breathing, strong
left leg, flex your left toes. Good, and then slowly release. We’re gonna switch,
send the right leg out, bring the left knee up,
inhale in. Exhale, nose toward the knee. Breathe here, strong right leg. Shoulders relaxed,
skin in the face soft. Good, slowly release. Switch, right leg comes back up. Inhale in. Exhale,
right knee crosses over the left side of the body. You can even shift
your hips to the right side of your mat as you
come into this Supine Twist. Send your right arm out long,
use the palm of your left hand to gently comb the
outer edge of your right thigh that IT band all the way down.
The power of touch. And maybe gently
turn onto your right ear, find that directional breath here breathing
down to the belly. You gotta bring the breath,
you got this. The more depth of breath you
can find in this practice, the more benefits I think
you’re going to experience. So think of it that way,
my darling. When you’re ready, let’s come back
through to center and switch. Take it to the other side,
extending the right leg out, lifting the left
knee up and taking it over into your Supine Twist. Again, option to
bring the hips over towards the left side of the mat. Then we’ll extend
through the left arm. Maybe you come onto
your left ear, breathe deep. Oh, my mid-back
is a bit tight today. And then use your right hand to gently comb the outer
edge of your left thigh down. Nice, deep, loving
breaths here, you got this. Notice how the
breath, in particular, the depth of breath, notice how that can
change your experience and the way you
feel in this shape. Even just three deep breaths
can change it, change it all. I can even hear my
stomach talking in this shape. It’s working! Okay, one more breath. Come back to center,
hug both knees up into the chest once again. This time we’re gonna
take them wide, nice and wide. Knees wide, squeezing, lifting,
breathing into the belly. If you wanna take a
Happy Baby here, you can. Grab the outer edges of
the feet or the inner arches, kick the soles of the
feet up towards the sky. Deep breath in, long
breath out as you reach your tailbone towards
the front edge of your mat. Nice, and then slowly bring
the soles of the feet down to the ground,
hands come to the earth to walk your heels up
towards your sits bones. Feet are nice and hip-width
apart, toes pointing forward. Inhale to lift the
hip points up high. Breathe into the belly, crawl
the shoulder blades down towards your heels and
exhale slowly to lower. Good. From here, we’re
gonna walk the feet as wide as the yoga mat, knees come into touch, soften through
the bowl of the pelvis and bring your
hands to your belly. Slow and steady clockwise
circles rubbing the belly nice and slow, breathing deep. If you have not caught a nice,
deep breath yet, do it for yourself now. And then stop, pause,
relax everything here. Knees are kissing
towards each other, elbows are relaxed on the
ground, shoulders are relaxed. Close your eyes and just
listen, listen to your breath. Learn to take more time to listen to your guts,
your intuition. It’s all connected. And then just pay attention,
notice what came up here. There’s no right or wrong. We’re gonna open the knees wide,
lift the heels, lift the feet. Cross one ankle over the other, grab the outer edges of
the feet or your big toes. We’re gonna rock and
roll up and down the length of the spine here. Should feel really good. Come back up to that nice,
comfortable seat. Voice cracked. Hands on the knees, we’re gonna finish
with a coffee grinder. Here we go, inhale,
smoothing the heart forward. Exhale, round the spine,
send it back. Inhale, forward.
Exhale, round the back, getting the juices flowing here. So, some of you
may not know (laughs) what those old-fashion
coffee grinders look like, but they look like this. And you turn the
handle and you grind the coffee down below and then
you open the little drawer and your coffee’s there for you. If you do know
what I’m talking about, awesome, if not,
you can imagine it. Reverse your circle. Sync up with your breath. Alright, let your
circle get smaller and smaller and smaller here. Smaller and smaller and
smaller and smaller and smaller and smaller until eventually you are stacked head
over heart, heart over pelvis. Sweet, bring the palms together,
Anjuli Mudra at the heart. Sit up nice and tall once again. Inhale in deeply. Nice, cleansing
breath out through the mouth as you relax the shoulders down. Thank you so much
for sharing your time and your energy with me
and with Benji here today. I hope this
practice serves you well. Bookmark it, favorite it,
make a mental note. Practice this regularly
so we can keep you healthy and happy and feeling good. Love you guys, take good care. Namaste. (upbeat music)

Reynold King

Leave a Reply

Your email address will not be published. Required fields are marked *