- Hey everyone and welcome to Yoga with Adriene.
I'm Adriene and today we have
another yoga for digestion.
Or yoga for when you've just eaten too much.
Life is good, it's all good.
And guess what?
The tools of yoga and your pal Adriene,
we're here to help.
That's the beauty of at home yoga practice.
So before you get all caught up in your head
and go down that rabbit hole.
Let's just tend to the body with some breath
and some good vibes and balance it out.
Hop into something extra comfy.
I highly recommend draw string pants. (laughs)
And let's get started.
(bright music)
Alright, buds, let start in a nice comfortable seat
of your choice.
It's all good, man.
Life is good and you know what's better?
Eating.
We're so lucky, grateful that we even get food.
So if you're starting this practice
feeling hard for yourself,
let's try to shift that into a, gratitude.
For the gifts that we have received and also,
for food on the table, period.
And we'll just slowly try to shift our perspective.
Find what feels good.
A really quick, easy breezy today.
So sit up nice and tall.
We'll start with just a little pranayama.
A little moment of meditation of pause.
To just really soften through the belly.
And sit up tall.
Lengthen through the neck.
Your hands just rest wherever they fell naturally.
And I just want to keep it real
it happens,
you know we get the best of ourselves sometimes.
We have regrets.
The best way to shift anything, in my opinion, (laughs)
is to think about
being graceful.
And also, grateful.
So the two G's here to the rescue.
And yeah, we're gonna do some
digestive health stuff, of course.
But, start with the two G's.
And just find a little grace,
so make sure you're not clinching anywhere.
Especially in the lower belly.
Let your belly just hang.
Be loose.
And then, seriously, tap into the gratitude.
What are you thankful for?
And give thanks for the things that
you have and the nourishment that you receive.
And (mumbles) a little mindfulness here on the mat.
Grace and gratitude.
♪ Gracefully and with gratitude. ♪
Moving in slow circles, inhale.
Come forward.
Chest, hearts move forward.
Exhale around and back.
Notice how slow we're moving, inhale come forward.
You gotta bring the breath though,
and exhale around and back.
And now depending on how full you are,
just see if you could really move from your center.
Whatever that means to you,
maybe you picture your navel and drawing a big circle.
Maybe you like that image of the coffee grinder,
shout out to Ben.
And then reverse your circle if you haven't already.
Go the other way.
And start to wake up the body even more.
So find some extra movement here on this circle.
Alright and bring it all back in.
Spiral it all back in.
Bring the hands together at your heart.
Grace and gratitude.
Inhale.
Bow the head to your heart, grace and gratitude.
Feel that deep stretch in the back of the neck. (breathes)
Keep it soft and easy today. (clears throat)
Excuse me.
And here you go, left hand's gonna come down to the ground
and right finger tips gonna shoot over towards our left.
And we're just gonna alternate back and forth.
And you can reach out diagonally,
you can reach out to the side
or you can take the classic, traditional side bunny stretch.
But just find the little back and forth movement
that feels awesome.
And try to keep your belly soft and the breath full.
And the next one when you're over to the right,
go ahead and find your twist.
So you'll inhale, lengthen and exhale, gentle twist.
And then really brings home
the broccoli or the bacon here.
That was dumb.
It is the breath,
so breathe down into the belly
with this directional breath breathing down.
And then keep it smooth even as you breathe out.
Calming any stress or anxiety that might have come,
might have lead you to this practice.
Yeah and then with nice easy, breeziness,
just back to center and we'll take the same thing
on the other side.
Super chill, inhale with the chest,
and exhale with the twist.
Breathe downward into the belly is as you breathe in.
And then it comes up and out as you breathe out.
(breathes)
Come back to center.
And then we repeat.
Hands come to the thighs and knees,
we're gonna move in a circle.
Different kind of breath this time.
(deep breath)
see if you can find a breath that really is deep
and synchronizes with the movement
in any way that feels good,
so there's no right or wrong here.
Just move with your body.
(deep breaths)
Move with your belly and if there's any other sounds
or expressions come out, go ahead and let them.
Hey-yo sorry for the people
that you're practicing with, though,
in case it's gas.
And reverse your circle.
And if you're practicing this alone,
just get all like, all freaky-deaky.
And if you're practicing this with friends or family,
just go ahead and say hello to them right now, "Wha' sup?"
So how we're doing this together.
Bring balance to the body.
Yeah, Benji.
Alright, and then bring it back to center
and easy twist to the right.
Tuck the chin, roll up through the spine, big inhale,
soft belly (deep breath) exhale, twist (breathes).
Big inhale,
exhale twist, oh yeah.
One more inhale,
exhale twist and then come back to center
and take it to the other side.
And tuck the chin, roll up through the spine.
Make sure you're not leaning back, so sit up nice and tall,
lift your sternum up.
Inhale and exhale.
And so your, the breath is active here.
Inhale to lift and lengthen, create space,
and exhale to twist.
Never underestimate the power of breathing deeply
and consciously in the twist.
(deep breaths)
After three cycles of breath, at least.
Go ahead and bring it back to center.
Bring the palms together, once again, grace and gratitude.
Inhale, exhale bow your head to heart.
Awesome, come to lie on your back.
Nice and easy, oh yeah, oh yeah, oh yeah.
Sounds are welcome in this practice,
this is an at home yoga, man.
Come all the way down your back
and when you get there snuggle your shoulder blades
underneath your heart space.
Get comfy, feel supported by the earth.
And then here we go.
We're gonna hug both knees into the chest.
Take your time, scoop the tailbone up.
And hold onto your right knee and send the left leg
out long, all the way, let your heel kiss the ground.
Then squeeze your right knee into your chest,
take big old breath in
and then as you exhale, slowly peel your nose
up towards your knee.
Breathing deep.
Try to get the skin on the face soft.
You can rotate the right ankle one way
and the other if you want.
Oh yeah, can you hear my stomach?
Inhale.
And exhale to release.
Great, release the right foot down,
hug the left knee into the chest.
Next we're gonna extend the right leg out long.
Wind relieving pose, squeeze the left knee in.
I'm not playing, dude, this is in the books.
This isn't like some weird Adriene stuff,
this is in the books.
Squeeze, inhale.
Slow exhale, slow peeling of the head,
neck, shoulders up. (deep breathing)
Nose towards the knee.
Keep the skin of your face soft, breathe.
So we're creating compression now on the left side.
Stomach, you always want to do right knee up
to the chest first,
in case you're doing this freestyle, willy-nilly,
on your own without me.
Which I support, inhale.
Exhale to release, oh yeah.
Bring the left foot to the ground, right foot to the ground.
Take a breather, hands on your belly,
you're gonna walk the feet as wide as your yoga mat
and then bring your knees into touch
so that you can soften through your belly.
Breathe deep, just breathe.
Close your eyes, we're almost done.
Allow the body to go through its different stages.
That ain't never gonna change.
So don't beat yourself up and don't be too hard
on yourself, be grateful, be graceful.
And keep creating grooves and patterns.
That just keep bringing you back to what feels good.
Alright, press up off the tippy toes.
And lift the knees into the chest.
One final diddy, we're gonna take the knees
over towards the left and then you're gonna open
your elbows up to cactus arms
or football, post-Thanksgiving,
if you're doing this in real time, then this is appropriate.
Football goal post arms, if that ain't your thing,
cactus arms, breathe into your belly.
I feel like turn onto your right ear.
Close your eyes.
(relaxing breaths)
Inhale.
Exhale bring it back to center
and take it on to the other side.
Last one, you've got it.
Try bringing your left shoulder to the ground
as you turn onto your left ear,
breathe down into your belly.
And then back to center.
One more time, squeeze the right knee in.
Right side, left leg out, you can also do left leg
on the ground.
I mean left foot on the ground.
Breathe.
And then right leg out, left leg in.
Breathe.
Both knees in, squeeze.
And exhale to release everything to the ground.
Corpse pose, yes, rock this corpse pose.
Inhale lots of love in,
find the little smile, it's all good, baby.
And then exhale just to relax everything.
Way to go for taking time to do this video.
Take some more time for yourself.
You'll bounce back, your body will balance out.
The best thing that you can do for yourself
is be graceful and grateful and enjoy every second
of all the gifts that life is bringing you.
Even the ones that feel a little (negative groan)
you know it's all a gift, it's all a tool.
It's all an opportunity to learn.
And tomorrow's a new day, deep breath.
And exhale.
My stomach's making noises.
Bring the hands together.
And we say, namaste.
(bright music)
For more infomation >> 16 Benefits Of Jamaican Black Castor Oil For Skin, Hair, And Health - Duration: 20:47. 
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