Yoga Camp Day 6 – I Am Supported (Six Pack Abs)

Yoga Camp Day 6 – I Am Supported (Six Pack Abs)



– Hey everything, welcome
to Thirty Days of Yoga Camp.
It’s day six, and you know
what that means, right?
Six pack abs!
(chopping sounds)
Now, if you’re new to the channel
you know that I really don’t subscribe
to that sort of thing but
it’s time to have a little fun
and build our core, so the mantra today
is not “I am strong” but
it is “I am supported”
or “I feel supported”.
So let’s hop on the mat and get started.
(peaceful music)
Alright my sweet friends,
let’s begin on our backs.
Soles of the feet on the mat,
spine relaxed out long on your yoga mat.
Take a second to just get settled.
Bring your hands to the area
which we are targeting today.
The reason the affirmation
today is “I feel supported”
“I am supported” is that I love the idea
of blending kind of building strength
and getting those chiseled abs we all want
from within and with support.
I also love the idea,
just as you get settled in here
I just want to tell you this
I also love the idea of kind
of spinning multiple plates
and I think this is what
yoga camp is all about.
It’s okay to want to trim your belly fat.
Are we doing ourselves a service though
by having toxic thoughts?
Can we accept our body
where it’s at today?
You know, like, can we do it-
Can we tend to it in a way
that isn’t self destructive?
I think today is a fun
opportunity to play with that.
Yeah, we’re going to work
on the abdominal wall,
muscles of the abdominal wall,
but we’re also going to make sure
we feel supported, and
we’re going to do it
in a supporting way, so that said
let’s take the physical
manifestation of that
right here, right now, and take the hips
lift them up so that your tail bone,
kind of like a bridge pose here,
is reaching towards the backs of the knee
and then slowly lower back down
and make sure that your
lower back feels flush
so you might feel kind
of here in your center.
Yeah?
Great, then we’ll come up on to the toes.
See if you can keep the lower back flush
and then lift the right knee up
followed by the left.
Oh, and you can feel
your belly connect there.
Now, lower back is definitely
super flush with the mat.
Great, draw your toes out just to play
with when it comes up, and
then draw your knees in to play
with when the lower back feels flush
so again, just a couple moments here
to go “Okay, no matter what,
“I’m going to feel
supported in my lower back.”
This is going to be important
for our practice today.
And then, when you feel like you have
a little bit of a connect to that,
give yourself a big hug.
Yay!
Begin to deepen the breath.
Go ahead and close your
eyes here for a sec.
So, the practice isn’t super long today
but we are going to go for the gold
so if you’re feeling tired, or maybe
you’re feeling panicked about
working on the abdominals,
can you also consider and remind yourself
that your yoga practice has your back,
literally, in this moment.
So, with the eyes closed
and the spine nice and long
just imagine your yoga mat or the earth
rising up to meet your spine.
Feel your back body supported.
Sweet, and then send the fingertips out.
Texas T, for all my Texans.
Sorry, I got a fuzzy thing.
So, we’re going to finish
and end in a Texas T today.
Press the palms down.
Draw the shoulders down towards the earth.
Swarming up here inhale, scoop
the knees toward the heart.
Exhale, slowly send the knees to the left.
Right arm is going to want to come up.
I’m going to keep nice and tension
through that right
shoulder and right palm.
If you turn on to the right ear here
and everyone take a deep breath in.
Fill your belly with air.
Big breath out.
Big breath in
and then use the exhale, keep
your tailbone scooped up.
Lower back connected to the earth.
Come back to center.
Inhale in, knees toward the heart.
Lower back nice and supported.
Exhale over to the right.
Ouch, over on to my mic pack.
Power through!
Just kidding.
Notice that the left
hand is coming up here.
See if you can just ground down.
It doesn’t have to touch the earth, right?
It will take time to find that space
but a couple of nice deep breaths here.
Then use an exhale to
bring it back to center.
Alright, so then moving with the breath,
keep your palms glued down.
Inhale, knees to the heart.
Exhale, knees to the left.
Inhale, knees to the heart, to center.
Exhale, knees to the right.
Keep it going, inhale to center.
Exhale.
Inhale, stay grounded
through your foundation here.
Protect the lower back, warming up.
To add to it, you can start
to extent that top leg.
I’m just giving variations
for all different levels here.
Inhale, you come to center
and exhale to the right.
This is a great way to begin to stimulate
the muscles of the abdominal wall
if you’re new to the practice
because you have the support.
Your neck is supported,
your head is nice and long.
Let’s do one more on each side.
Great for the digestive organs.
Back to center, inhale.
Go on and give yourself a
wrap-around one more time.
Great!
Then, we’ll interlace the fingertips.
Go ahead and give the legs a break.
Go ahead and bring the soles
of the feet back to mat.
We’re going to interlace the fingertips
and bring them up and
over behind the head.
Now, close your eyes and just take
a nice sunshiney moment here.
Close your eyes, imagine
yourself by the pool maybe,
on the beach or whatever
your happy place is.
Keep that to yourself; just kidding.
Extend the thumbs, give
yourself a little massage.
So again, we can work the
muscles of the abdominal.
We can work out.
We can do all these things
without having to take on
any sort of identity and
be ourselves about it.
Hopefully it’s in a
self-loving supportive way.
Take a second here with
the thumbs extended
to kind of gently pull, just gently
pull the back of the head out.
Keep the elbows super wide
and when you’re ready
once again we’ll lift the knees up
but this time, we’re going to try
to stack them more or
less over the hip points.
Now, play with that
rock in the pelvis here.
Find that support-
remember your affirmation today-
in the lower back.
The affirmation today could have been
“I am strong” but we know we’re
going to work those muscles
so let’s marry it, let’s
find a little balance.
Let’s find a little support.
That may mean you need to stay here,
you’re already feeling it.
These muscles are already
starting to tremble.
You know…
Sorry, I was doing a
little self-adjustment.
Human moment, and you just stay here.
Inhale in, exhale, lift the
head, the neck, the shoulders up
and be careful not to crunch.
So best you can, keep
the elbows nice and wide.
Create a little neck hammock
here that feels supported.
Remember this line from
the crown of the head
to the tip of the tailbone.
Okay, we’ve done this before
together in yoga camp.
Inhale, exhale, and here we go.
Inhale lower, exhale lift.
Inhale lower, exhale lift.
Keep the elbows super wide.
If you need to bring the
fingertips to the temples here
you can, otherwise I
like the neck hammock.
Alright, when you feel like you have that
lower back support, we’ll begin,
so big inhale in here,
and on the exhale we lift.
Now, elbows stay nice and wide.
You should feel this here as
you scoop the tailbone up,
lower back support’s super important.
Inhale, lower.
On your next exhale, lift.
And then, when you’re ready
to get your groove on,
inhale lower, exhale lift.
Keep it going, inhale lower.
Exhale lift.
And now you’ve got to
get your groove on here,
tailbone scooping up, pay
attention to the lower back
staying super flush with
the mat, keep it going.
Inhale, lower.
Exhale, lift.
Lots of space between the chin and chest.
Inhale, lower.
Exhale, lift.
Five more, whoa we got this.
Inhale.
Three more.
And last one, you got it, exhale, lift.
After your last one, reach the fingertips
toward the outer edges of the feet.
Straighten the leg.
Inhale, reach, reach, reach.
And then exhale, release everything.
Soles of the feet come together,
knees nice and wide, hands to the belly,
give yourself a little pet.
Ahh, nice work everyone!
Really, really nice.
Take a nice refreshing
breath in through the nose
and out through the mouth.
Here we go, take the
fingertips to the outer edges
of your legs, bring your knees back in,
press off the toes, find that
support in the lower back.
Super important, the most important thing.
I feel support.
Then again, you may not
make this perfect shape
until you build this muscle.
For me, I like to bring my
knees even a little closer in
so they’re nice and
flush in the lower back.
This time, we are going
to bring the fingertips
to the temples so rather
than behind the head
to the temples, inhale in, exhale lift.
Elbows are going to stay nice
and wide here at neutral.
Here we go, right toes are going to touch
down toward the earth as
I cross right elbow over
toward the top of the
left thigh or the knee.
Touch, inhale to neutral,
elbows nice and wide.
Exhale, twist.
Inhale to neutral.
Exhale, twist.
Toes tap.
Inhale to neutral.
Exhale, tap and twist, that’s
what we should call this.
Inhale to neutral.
Exhale, tap and twist.
Now, close your eyes.
Take your eyes off the video.
Begin to move in your own
rhythm, at your own pace
with the breath.
And five more seconds.
Even it out.
Take a break, this time feet
to the outer edge of your mat.
Knees fall into center.
Hands come to the belly
and we soften everything
and release, give yourself a little pet.
Great job.
And inhale in, nice refreshing breath in.
Exhale, let it go out through the mouth.
Rock on, let’s rock and roll.
Hands come to the backs of the thighs
and we’re going to rock
all the way up to a seat.
This is where we get to grab our props.
Prop, though I wanted to be creative
and just grab any old prop from the house
but I decided to just use the block here
but I’m going to let you be creative
and I’d love to see or
hear about what you use.
Over the past few years, it’s been nice
to see people use different things.
Everything from t-shirts to socks to books
to trophies to animals.
No animals are ever harmed.
So grab your prop, also just
give me a little break here.
Grab your prop
and then go ahead and come to a position
like that you would sit
in watching something
that’s comfortable and supported
so that your sitting bones are kind of
really into the earth so try not to
come into this perfect yoga shape here
but come into this place
that feels supported
where you can actually find
a little lift in the heart
because this is where
we’re going to start.
Ultimately, we want to be
supported in this next move
the next couple of moves, so rather than
trying to hit the shape, try
to just stick with the process
and then one day you’ll hit that shape
and you’ll be like “Ahh!”
Until then, let’s make
sure we feel supported.
So, for starters, go ahead and
bring your prop right to your side.
I’m going to take the hands
to the backs of the thighs
and then keep that lift in the heart
as your slowly tilt back,
so this is going to be
a little different for everyone.
Hold on for dear life!
There’s no cheating
right now, you might even
clasp the wrists here,
and just notice what it feels like
to be collapsed in the spine and the chest
and what it feels like to be supported,
kind of lifted in the torso here.
Right, okay?
And then from here, we might
reach the fingertips forward.
Again, you can stay here,
working on that support
through the spinal column.
You might stay here or you can
reach the fingertips forward.
So take one more moment
here to flip the palms up
and lift through the heart even more.
Deep breath in, and then
exhale, everyone release.
Come back to that shape
that feels good here,
nice and supported, comfortable.
Take a break.
Alright, now grab your prop.
Same thing, find that lift here.
We’re just going to take our prop
and slowly do a little figure eight here
so passing it through the legs.
Move nice and slow, keep the heart lifted.
Keep the heart lifted.
Keep the heart lifted.
So this is going to happen, this collapse.
Keep the heart lifted.
If you have to put the
feet down and do this,
this is a great way to begin this.
So as best you can, remember
when we just open the palms
try to keep the shoulders
relaxed and down,
the chest open, collarbones nice and long.
Keep it going here for ten
more seconds, you got it.
And even it out, awesome,
and cross the ankles.
Take your prop, put it to the side,
come to a cross-legged seat.
Awesome!
Sit up nice and tall,
take a big breath in.
Supported by the breath, big breath out.
Awesome.
Here we go, soles of
the feet come back out
one more time, find that
shape that feels good
but grow nice and tall
up through the spine.
Maintain that lift up
through the crown of the head
as you slide the hands to
the backs of the thighs
one more time and we find this lift off.
So again, we can stay here.
This time we’re going to
bring the knees together
working on a little boat variation.
Okay, don’t panic right?
Think about lifting
through the armpit chest.
In fact, everyone loop your shoulders
lift up through the armpit chest.
Lift your heart and then maybe
you reach your fingertips forward.
Maybe you just stay here today too.
Great, moving to a little flow here
we inhale in, exhale fingertips out
left to right or flying V, and
we extend the legs out long.
Inhale in, squeeze, catch your breath.
Exhale, radiate, fingers and toes.
Great, inhale, squeeze.
Lift your heart, lift your heart,
keep your heart lifted as you exhale.
Radiate everything out.
Inhale in.
Exhale, think about the
energy not the shape.
Energy reaching through
the fingertips and toes.
Maybe you come into a full boat,
maybe you just play here in the flow.
Inhale in.
Exhale reach.
This time, inhale in, exhale low boat.
Fingertips reach toward
the front of your mat,
so do the heels, the
toes, low, low, low boat.
Inhale in, then exhale, break free.
Come to flat back.
Awesome.
Hands come to the belly, we’re
going to draw a circle here.
Great work.
Alright, center yourself
on your mat if you need to.
You guys are doing awesome.
Only two more things, then we’re done.
Okay.
So here we go, sole of the
left foot comes to the ground.
Finish up with your belly
pet, it really helps.
We’re going to cross the
right leg over the left
as if you’re sitting at a
coffee shop, cafe, desk.
We’re going to interlace the fingertips
and bring them behind the head,
elbows nice and wide once again.
You can bring the thumbs, too,
give yourself a nice massage.
Then press up off your left toes here,
find that lower back support.
You can stay here, or if you
want to come to eagle legs
kind of fun here too if you
can wrap that foot around
but it’s not necessary.
What is necessary is feeling that support
in the back body which then
triggers the abdominal wall.
Here we go, inhale in.
Exhale, this time we have permission
to bring the elbows
together and we’re going to
squeeze the knees up towards the elbows.
Reach the elbows, reach
the elbows super strong
towards the knee.
Inhale, lower.
Maybe left toes touch the ground,
but you want to feel
supported in that lower back
so just play here, maybe
they don’t go that far.
Exhale, lift.
Try to stay soft in the sensory organs,
so soft in the face,
no clenchy clench here.
Keep it soft and easy.
Exhale, rounding in.
Inhale, expand.
Exhale, contract.
Navel drives down, inhale.
Expansion.
Exhale, contract.
Two more, not a lot of these.
Inhale, we’ve still got to switch.
Exhale.
Time to find your breath.
Great, release, left toes
then left foot unravel.
Take a second here to release the hands.
Pet the belly.
And then, same thing on the other side,
so press into your right foot,
cross the left leg over,
and then interlace the fingertips,
bring them behind the head.
When you’re ready,
press off the right toes
and find your eagle legs, maybe.
Check in with the lower back body.
Here we go, jumping right in.
Inhale in, exhale squeeze.
Inhale, expand.
Exhale, squeeze.
Inhale, expand.
Exhale, squeeze.
Stick with your breath.
Maybe imagine your favorite
song that has an eagle in it.
Leave in the comments below,
what’s your favorite
song with an eagle in it?
Here we go, let’s do two more, you go it.
One more, give it your all.
Inhale, expand.
Exhale, squeeze.
And slowly, we unravel, first
right toes to the ground
and stay in control, and then we unravel,
and then we unravel, hands to the belly.
Big breath in through the nose.
Big breath out through the mouth.
Alright, ending with another
Texas T, let’s rock and roll.
Last thing here, palms
are going to come down.
So, if you’re dun-zo, if you’re done
you can just repeat the
recline twist from before
and work on a more restorative
ending here, just stretching.
Otherwise, we’re going to play-
Actually, do I have
enough room to do this?
Sure.
Press up off the toes,
inhale, scoot the heart up.
Inhale in, exhale ground
through the shoulders,
down, down, down, and
press into the palms.
Inhale, lift the legs up high.
You’re going to need to
ground down through these arms
super strong, I’m going to
slowly teeter-totter to-
I’m sore- to the left.
Try to keep the legs
straight, that’s impossible.
Inhale, center.
Soft bend in the knees will work,
and exhale to the right.
We’re doing the same version
of what we did before,
just a little more intense.
Inhale, extend.
Exhale, maybe you repeat
just extending the top leg.
Teeter-tottering back and forth.
I say get creative, that’s what I say.
Make sure you feel that support.
Let’s do one more on each side.
Great, and to the right.
Inhale back to center.
Exhale, bending at the knees,
coming all the way down.
Awesome work, bring the hands to the belly
one final time.
And then, yogi’s choice.
Feet to the outer edge, knees in,
or repeat the cobbler’s
pose reclined here.
Come into a shape where
you can take a couple of
nice, quiet, deep breaths and relax.
Close your eyes here and
repeat the mantra to yourself
at least once maybe twice, three
times if you’re a rockstar.
I feel supported.
I am supported.
And we’ll release the mantra,
we need to open the eyes.
Bring the knees in.
From here, you can make
your way to a shavasan
or rock and roll up on into your day.
Nice work everyone!
Way to build strength in a supportive way.
I’ll see you tomorrow.
Namaste.
(gentle music)


Yoga Camp Day 6 - I Am Supported (Six Pack Abs)


All credits go to Yoga With Adriene