What’s up everyone? Welcome to Yoga with Adriene.
I am Adriene, and today we’re knocking another
request out of the park. It’s a quick Yoga
for Ab workout. This is just a quick abdominal
wall check-in. This is something that you
can do every day for a week to check in with
your abdominal muscles. This is something
that you can do before or after another yoga
practice or workout. So if you like it, make
sure you save this video, favorite this video
so you can return to it more easily. Alright.
Giddy-up. Let’s go.
Alright, so to begin, we’re going to sit in
a nice cross-legged position, and bring the
palms to the knees. Now inhale. We’re going
to move in a circle, smearing the heart, the
chest forward. Exhale, chin to chest, come
around and back. Inhale, drawing a circle
we come forward. Oh yeah. And exhale around
and back. Now keep this going, moving with
the breath, and see if you can really bring
your awareness to the space between your navel
and your spine, to your abdominals. Working
from the inside out, and you can kind of imagine
the center, the navel to spine, really inspiring
this movement. So, reverse the circle, and
see if you can, if you’ve ever seen one of
those old-fashioned coffee grinders, it’s
kind of like that – we go deeper, so we move
from just kind of doing the movement to really
getting a nice massage of the abdominal organs.
This is also super great for the digestive
tract. So a couple more rounds here. You might
be starting to really feel a little connection
to the center. Then we’ll sit up nice and
tall. Inhale, draw the shoulders to the ears,
just for fun, and exhale, drop them.
Alright, so now we’re going to come flat on
the back. I put out a nice little blankie
here for me, but you can lay on a towel, a
yoga mat, or a blanket, it doesn’t matter.
Great. Take a second to just get situated,
maybe drawing the shoulder blades in together
and down. Soles of the feet on the mat, or
blanket, or towel. Cool. Then take a second
to scoop the tailbone up, laying from the
tailbone, down towards the heels. So, another
way to think about this is tucking the pelvis,
so that the lower back can become flush with
the mat. So, again, I go from here, I’m exaggerating
a little bit, to here. Navel driving down
to the earth. Alright, so we’ll interlace
the fingertips now. Bring the palms behind
the head. You can keep the thumbs extended
here like so, and even put in a little neck
massage here by pressing the thumbs into the
neck. Keep the elbows nice and wide here,
and just check-in. Notice if the lower back
has come up, like mine has started to peel
up. Bring your awareness back to the lower
back, navel, down to the spine, tailbone lengthening
away and up. Great. So we’ll breathe in here.
Then on an exhale, lift the shins. So the
shins can be parallel to the ceiling, or if
we start to notice the lower back is straining
here we might draw the knees a little bit
closer, again, so that lower back can stay
nice and flush with the mat. Great. Point
and flex the feet here. Inhale in. Exhale.
Lift the head, the neck, the shoulders up.
Now the elbows are going to want to come in,
because that’s what we’re used to doing. Crunch,
crunch, crunch. See if you can keep them nice
and wide, again, creating space on our mats.
So, to avoid any tension in the neck, I’m
going to keep extension through the crown
of the head, and I’m also going to realize
that I don’t have to be in a big lift. It
can be a small lift. Lifting the chin slightly.
Again, you’re creating space between the chin
and the chest so there’s no pain in the neck.
Inhale in. I’m going to straighten the right
leg so it’s at a diagonal. I’m going to bring
my right elbow towards my left knee. I’m going
to breathe here, in and out. Then I’ll breathe
in again and switch, left leg goes out, right
knee in. Left elbow reaches to kiss the right
knee. In, and breathe out.
Now we move back and forth here in your own
time, nice and slow. The tendency is going
to be to rush it like bicycle. See if you
can move nice and slow here today. In and
out, then transitioning through center, we
move to the other side. In and out. Transition
through center on a breath. And one full breath
cycle, in and out.
Keeping the lower back flush with the mat.
Lighting up the abdominal wall, hang there
in with me. Hang there in with me, that’s
a Texas thing. Back to center. One more time
on each side. This time we can reach the right
fingertips across, wiggle the fingertips,
and back to center. And last time on the opposite
side. We’re going to reach the left fingertips
across. And back to center. Also, slowly lower
down, bring the soles of the feet to the mat.
Give yourself a little bit of pet here. A
little pet on the abdominals. Then we’ll send
the legs high up in the sky. Keep the lower
back flush with the mat. And we’re going to
move here with a pulse, reaching the fingertips
up, I lift my head, neck, shoulders – again,
I’m not creating any unnecessary tension in
the neck. I’m keeping a nice open neck and
a nice relaxed shoulder here. So no tension
or crunching here, but lots of space.
Great. Now we’re going to move with the breath
on your own. We’re going to begin to pulse.
Keep a nice extension through the crown of
the head. And we pulse. And moving to the
left side, pulse. Reaching towards the heavens.
Back to center. And to the right. Back to
center. And five, four, three, two, last one,
Awesome. Release everything down. Supta baddha
konasana here. Arms and legs are mirroring
each other. We take a second to chill.
Alright, great job everyone. I know that’s
tough work. It’s tough work for me too. Whoever
requested this, I blame you. No. If you have
requests, please send them in, whether they’re
yoga for abs or something a little more therapeutic.
We love hearing from you and we really do
listen to the requests. They help me learn
more and they help others, so it’s helping
all of us.
More to come. More on the abdominal wall to
come. As I mentioned before, like this video
if you plan to return to it. And, yeah. Questions,
comments, always welcome below. Or come visit
us at yogawithadriene.com I love you all.
Good luck. I hope you have a wonderful day.
All credits go to Yoga With Adriene