Yoga For Weight Loss – Hips & Hammies

Yoga For Weight Loss – Hips & Hammies



– What’s up, everyone, and
welcome to Yoga with Adriene.
I am Adriene and we are back
in action, and I have a new voice.
For all the new subscribers who are like,
what are you talking about?
I was out ’cause I had vocal surgery.
We’ve also been shooting a lot
of fun little projects for you
and we have all kinds
of crazy moves going on.
So we took a little break,
but now we’re back strong
and I’ve missed you, I
miss the regular videos.
It’s been great to be
working on other things,
but this is really nice constant,
that we have free yoga
videos every Wednesday,
something new, something for everyone,
so thank you for being here,
thank you for watching this.
Hopefully, you’re in the
mood for some fiery yoga.
Today, we have a new practice
in the Yoga for Weight Loss series.
This is a very popular playlist.
For me, all yoga is yoga
for weight loss in a way,
because it’s all about
awareness and lovin’ yo’self.
But today we kinda have
a little fiery practice
with a focus on deep opening in the hips
and some stretchy-stretch
in the hamstrings.
Nice little core connect, and of course,
some neck and shoulder love,
so hop on your mat, let’s get started.
And if this practice isn’t for you,
be sure to scroll through the channel
and find something that feels good.
Let’s get started.
(upbeat guitar music)
Draw the palms together at the heart now.
Interlace the fingertips
and press the palms
forward up and back, keep
the shoulders relaxed.
Again, getting used to moving
with the breath, inhale,
reach the pinkies all the way up.
Again, instead of kinda
panicking here and getting tired
as each breath rolls on, see
if you can kind of integrate
more awareness to different body parts.
(tongue click) A-O.
Playing with that, drawing in
of the navel and lifting up.
Pressing into the heels.
Letting the tailbone grow heavy.
So if you’re kind of arching out here,
you might tuck the pelvis, allow a little
heaviness to set in, in
the base of the pelvis.
Whoo, blood flow in
the opposite direction.
Breathe one more big breath in here,
reach, reach, reach, and then exhale.
Break free, ahhh, great.
Right arm on top, give
yourself a nice big hug.
Inching the fingertips towards
the center of the back body,
breathe in, lift your heart.
Exhale, release, and
switch, left arm on top.
Little self-love, little
self-care here in yoga practice.
Yes, we’re here to trim and tone,
but we can again do it
in a really mindful way
that feels super awesome, so.
Shake it out, and again we’ll inhale,
reach the arms up and overhead.
This time, as you exhale,
take it all the way down
into a forward fold.
Grab the elbows, rock
a little side to side,
if that feels good.
Bend your knees as
generously as you need to.
Shake the head a little yes, a little no.
And then we’ll release the arms.
On an inhale, lift up
to flat back position.
This can be with the palms
on the tops of the thighs,
the shins, or fingertips on the mat,
kinda more Ashtangi version.
So, chances are, your
body knows what to do,
but if you’re brand new to the practice,
just consider a nice
long beautiful neck here
and again, that lifting
up and in of the navel.
So definitely engaging the belly here,
engaging the abdominal wall.
Wherever you are, take
one more big breath in,
find length, and then use your exhale
to find that forward fold again.
Inhale, reach up towards the
sky, spread your fingertips,
press into all four corners of the feet,
might even lift the toes here.
And exhale, hands to heart,
heavy in the tailbone, nice
tucking of the pelvis here.
Great, let’s have some fun.
Soft knees, inhale, reach it up,
fingertips kiss up and over head.
Exhale, down you go.
Stretching through the back
body by bending the knee.
Inhale, halfway lift your
version, long, beautiful neck.
And exhale, forward fold.
Great, plant the palms
in line with the feet.
Bend your knees again, as
generously as you need.
Then we’ll step the right foot back
into a nice, low lunge.
Lower the right knee,
find length in the torso and the heart.
And again, begin to breathe
through that right hip,
that right hip crease,
the front of the leg,
breathe, breathe, breathe.
Then draw a big rainbow with your center.
So we’re gonna go up and over and back,
coming on to the left heel.
Gently tugging energy
through the left hip crease,
but not really doing it in a way
that feels like you’re kind of pushing,
just gentle energetic tug.
Go ahead and allow the weight of the head
to round forward and
then we’ll slowly roll
through the left foot, come
back to nice low lunge.
Lifting the right knee
up, take a big breath in.
Exhale, plant the palms, step
the left toes back to plank.
Begin to pedal it out here,
find a little movement.
Create a little bit of
energy in the upper body
by pressing away from your yoga mat.
And then we’ll step the right foot
up into the lunge.
Lower the left knee down.
Front knee over front ankle and refine
the little lift in the heart.
Udi anabandha here drawing
the navel in and up.
Staying connected through your center,
breathing into the front
of the left hip crease.
Breathing, breathing.
And think up and over as you rock it back.
Gently pulling back through
the right hip crease.
Notice my right foot here, super alive,
super flexed toes up towards the sky.
And then rolling through that
right foot, plant the palms,
lift the back knee up,
inhale, exhale, step to plank.
Again, don’t panic here,
press away from your yoga mat.
Puff up through the upper back body,
pedal it out.
Then lower the knees here if
you like or keep them lifted.
Shift your weight forward and slowly
lower all the way down.
As you lower down, draw your
navel up towards your spine.
Cool, inhale, cobra.
Everyone press into the tops
of the feet, lift your heart.
Big breath in here.
And then exhale, we release.
Curl the toes under, lift
your kneecaps one at a time.
Stay engaged in the legs
as you press into the palms
and lift back up to that top of a push-up.
Big breath in, exhale
to downward-facing dog.
Hips go up and back, we pedal it out here.
Find what feels good, stretching
through the side body,
super mindful of the hands as we press
into all 10 knuckles firmly,
finding that yielding
action we talk about in
the Foundations of Yoga,
and then melting the heart back.
If the heels don’t come
to the mat, who cares?
In time they absolutely will.
(breathing)
Stick with your breath.
Great, then we’ll slowly bend the knees
and again to go for a nice slow walk
up towards the front edge, take your time.
Forward fold.
On your next breath in, inhale,
lift up halfway, long neck, exhale bow.
Inhale, reach for the sky,
spread the fingertips,
press into your foundation,
big, big stretch.
And exhale, hands to heart.
Great, we’re gonna pick up the right foot
and cross it over the left here.
Right hip’s gonna want
to come forward so you
want to dial it back a little bit here
and then maintain this
beautiful lift in the heart.
Inhale, reach the arms up and over head,
exhale down you go, pulling
the right hip crease back.
Breathe, breathe, breathe.
Super mindful of the hip creases here.
We’re not just kind of dumping all our
weight into that right foot,
but keeping an energetic
lift up through the right hip crease
just like we did in that runner stretch.
Maybe you let the weight
of the head go here
and find your breath.
(breathing)
Press into all four corners of the feet,
slowly begin to roll it up.
And we just do a little switch-a-roo here,
pressing into the right
foot we step the left foot
over so, again, this hip
crease is gonna wanna kind of
come forward here so I’m
gonna keep it dialed back,
pulling back through my left hip crease,
really mindful as I lift my heart up.
Think ballerina here, totally.
And then reach the arms all the way
up and over head, exhale down you go.
(breathing)
Relaxing the weight of
the head over, excuse me,
if that feels good.
And again, finding a new breath here.
Letting the breath inspire your practice,
letting the practice really
speak to your breath.
It’s all connected and you
will forget to breathe deep
and so we just make it about this
constant return back to the breath.
(breathing)
Press firmly into all
four corners of the feet,
find stability in the
knees so if you don’t
press into your feet your knees
are kind of unstable here,
believe it or not, even though it’s
such a simple little
shape, so really press into
your feet, engage all the muscles
as you roll it up, up up,
and then we’ll unravel.
Awesome, shake it out or pedal it out
and then inhale, reach
back up towards the sky,
full breath here, exhale, rain it down.
Inhale, halfway lift,
awesome, exhale, forward fold.
Plant the palms this
time, let’s give it a hop.
Hop it back to plank, awesome, you did it!
Slowly lower down, inhale, cobra.
And exhale to all fours.
If your’e working on
strengthening the wrists here,
you might practice this
next thing on the fists.
Okay, but don’t give up on your wrists.
We really wanna show that we’re working
nice and slow and mindful
to strengthen the wrist.
We’re not just giving up on them and
never strengthening
them or stretching them.
We have fists are an option
here, fists and thumb’s
a great option, stay aware in
your shoulders if you do that.
Inhale, lift the right knee
up, begin to draw big circles.
There’s gonna be a
tendency here to rush guys,
so keep it nice and slow.
So we’re opening up the hips,
great for the glutes here,
but stay connected to that center,
again drawing the navel
up and in here, rib cage,
kind of hugging in,
big, big, slow circles.
After you don’t need the video any more
you can bring your gaze straight down
and we’re opening up the hips again.
Engaging the glute there.
If you experience any pain or
a little cramp in your foot,
play with kind of brightening
the toes, spreading them wide,
we call this yogi-toes.
And then reversing the
circle, using your breath,
definitely working the
abdominal wall here too
so stay connected, don’t
dump all your weight
into your left palm, see
if you can press into
both palms evenly, whoo!
Press into the top of the left foot,
one more here, you got
it, and then we release.
Curl the toes under and take
a break off your wrists.
Nice stretching of the soles
of the feet as you catch your breath.
(breathing)
Same thing on the other
side, back to all fours.
Press into the top of your right foot,
press away from your yoga mat and begin
to draw big, big circle
with the left knee.
We’re strengthening the abdominal wall,
we’re strengthening the
muscles of the back body here,
get that beautiful back
you’ve always wanted,
big, drawing big circles.
I like to think of it like
carving lines through space.
That kind of slows me down a little bit.
Again, if pointing the
toe is kind of bringing
a little cramp situation into your foot,
you might try spreading the toes wide,
still staying nice and bright.
Reverse your circle if
you haven’t already.
And again, resist the
urge to move super fast.
(breathing)
Awesome, do one more.
And then we release, this time dropping
the elbows where the palms were and
walking the knees back, anna hathaasen,
heart to earth pose,
stretching the shoulders,
lower belly reaches towards
the tops of the thigh
and we relax in a nice
restorative stretch here.
Really opening up through
the shoulders though,
we might rock the hips a
little gently back and forth.
(breathing)
And you might even rock the forehead
a little back and forth.
(breathing)
Awesome, slowly coming back to all fours,
awesome work everyone!
Come back to that plank position.
Don’t panic, you got the strength.
Your mind gives up a lot
faster than your body
so you got it going on,
and again, you can always
come to a nice half plank
whenever you need to,
just kind of working on alignment
and building strength slowly but surely.
In plank we’re gonna
really reach the heels
towards the back edge of the mat.
Inhale in, lift your
right leg up high, exhale.
Bring your right knee over
towards your left elbow.
Keep the right foot bright,
pointed, or toes spread.
Inhale, exhale, release, back to plank.
Inhale, lift the left
leg up high, you got it.
Exhale, bring the left knee
over towards the right elbow.
Brightness in the left foot, inhale,
exhale back to center, inhale,
lift the right leg up high,
exhale, cross it over, only three of
these on each side, you got it.
Back to plank, here we go,
crossing over with the left knee,
engage that lower belly
and one more on each side,
you totally have it, here we go.
Lift the right leg over to the left.
Back to plank and one more, here we go.
Back to plank, awesome.
From here we’re going
to go to downward dog.
Oh, never felt so good, beautiful.
Take a couple breaths in downward dog.
Believe it or not, our resting
pose here, in this practice.
You can always come to a nice child’s pose
instead and take a load
off those hands and wrists.
So to each his own here.
Three to five breaths.
(breathing)
Then if you’re in child’s
pose, take your time,
but eventually we’ll come
up to downward-facing dog
and then from there either
hop towards the front
edge of the mat or repeat that nice,
slow walk towards the front end.
Take a forward fold.
Draw your nose towards your navel
and then on your next
inhale we’ll lift flat back.
Nice, beautiful long neck
and exhale forward fold.
Inhale, reach up towards the sky,
spread your fingertips and
exhale, hands to heart.
Awesome, inhale, reach up.
Exhale, diving forward, enjoy this move.
Inhale, flat back, lengthen, exhale bow.
Inhale, step or hop it
back to plank, you got it!
Exhale, slowly lower down to cobra
or upward-facing dog.
Big breath in, on your
exhale, downward dog.
Picking up the pace a little
bit, just do your best here.
Inhale, right leg lifts up high, exhale,
draw a big rainbow up and over,
right knee to right
elbow, gaze is forward.
Inhale, three-legged dog, toes down.
Exhale, crossing over
towards the left knee.
Breathe into your right
hip, engage your core.
Inhale, three-legged dog,
last one on this side,
you got it, nose to knee.
Give your knee a little Eskimo kiss here.
And then step it up into your lunge.
Pivot on the back foot, we’re gonna
open up to a nice warrior two.
Fingertips spread left to right.
We stack head over
heart, heart over pelvis.
Inhale in and exhale,
sink a little bit deeper.
Give your arms a break and
release behind the tail.
Open your chest as you lift your heart up.
Humble warrior, we inhale in, exhale.
Begin to pull back with
the right hip crease.
Remember this action of pulling
back with right hip crease
and remember the udi
anabandha, so join the navel
up and in and then take
your time getting there.
Maybe keep your back, your spine,
nice and long, as long as possible.
Maybe pausing right above
the thigh bone line here
just to make sure we’re not collapsing
and then maybe you continue the journey
all the way down.
Again, gentle tugging back
in the right hip crease,
supercharged through my left inner thigh,
pressing into the knife
edge of that left foot.
Breath deeply here my friends.
Relax the weight of the
head over, humble warrior,
strong, fierce pose.
And then press into all
four corners of the feet.
Don’t rush this as you
slowly rise up, super strong.
We’ll go ahead and straighten
through that front leg, yay!
And release the arms, go
ahead and reach them up,
let the blood flow in
the opposite direction,
as you dial your heart to the
side, turn the right toes in,
left toes out and we’ll come to that
warrior two on the other side.
Pull the pinkies back and energy radiates,
strong legs here guys.
We don’t have a lot of standing poses,
we don’t have a lot of poses today,
so really embody each one
with everything you have.
Moving with your breath.
Interlacing fingertips behind the tail,
whenever you’re ready.
Let me get rid of this.
And maybe you bring the
opposite hand on top this time,
so maybe the left thumb was on top
so you bring the right
thumb on top this time.
Just playing around.
And we open up through the chest.
Inhale in, whenever you’re
ready, nice flat back,
as you begin to pull
the left hip crease back
and find your humble warrior.
So as the heart begins to melt down,
I begin to charge through
my back leg strong.
Really engaged through
the right inner thigh.
Maybe I take it all the way down,
ooh, I’m super sore.
And using your breath,
to stay alive and engaged.
(breathing)
Pulling the left hip
crease back, you got it!
To come out we’re gonna move at a nice,
slow constant rate of speed,
strong legs, strong legs,
don’t give up!
Then break free, reach your fingertips up.
Ah, blood flows in the
opposite direction, awesome.
We’ll straighten through that front leg.
Great, we’re gonna come all the way
back to the front of
our mat, nice and easy,
just dialing the toes all the way back.
Go ahead and come back to your lunge.
We’ll plant the palms,
slide the right toes back,
and take a vinyasa.
To each his own here,
maybe you take a break.
Awesome everyone, together.
Drop the right heel, inhale,
lift the left leg up high,
here we go!
Think up and over, big, big
arcs with your left knee,
reaching up and over to kiss left elbow,
gaze is forward, strong center.
Gorgeous, three-legged dog, take it up.
And, crossing over, here we
go, left knee to right elbow.
Gaze is forward, three-legged
dog and last one,
nose to knee, rounding it all in,
give yourself a little Eskimo kiss here
and then we’ll step it up into our lunge.
Great, here we go, skindasyna.
Inhale, heart radiates forward,
exhale, I’m gonna slowly
shift my weight up and over,
pivot on the back foot,
coming into this kind of,
I always call this like
a little ninja move here.
If the hips are really
tight, we may actually
lift the right heel up, with
the legs and the ankles.
This is going to be step one.
Using the fingertips on the
mat, really flexing through
the extended leg.
Maybe you’re able to stay
on your right foot here.
And maybe you’re able to bring the palms
together at the heart.
Wherever you are, breathe deep.
And then check it out.
I’m gonna slowly, using
that udi anabandha,
that core lock, I’m gonna lift myself up.
And I’m gonna come all the way
back to the front of my mat
onto my left foot again, left
heel can come up, no prob.
Or maybe I’m gonna stay here.
Maybe I’d bring the palms
together with heart,
maybe you’re like, “What
in the world, Adriene?”
And you’re like, okay, I’ll
save that for another rainy day.
So definitely getting into
some deep hip work here,
but also doing it in a
kind of way that’s…
I don’t want you to take it too seriously.
I want us to be mindful
of action and alignment
but also, you know,
don’t sweat it too much.
‘Kay, here we go.
Using the core center engagement,
that core lock, to come back
through, so that’s gonna
protect us and just checking
it out on either side.
Maybe you’re here, maybe you’re here,
and then one more time, back
to the front of your mat.
All the way up and over,
using the core lock,
scandasa to the other side (breathing).
Then we’ll slowly pivot on the left foot.
Come back to the front
edge of the mat by bringing
the right foot back to our lunge,
then stepping it up to
the front, forward fold.
Great, inhale, halfway
lift, exhale bow, last time,
we inhale reach all the
way up towards the sky,
big, big stretch, clap the palms together,
up and overhead, gynamaste,
and then exhale hands to heart.
Great, inhale, reach it up.
Exhale down we go.
Heel, toe, heel, toe the
feet as wide as your mat.
This time we’re coming
into a nice low squat
so the toes might spill off
the edge of your mat here.
We’ll use your fingertips
to guide yourself down.
Again, the heels might not
stay down here and that’s okay.
We use this little froggy
pose to create space.
Maybe the heels do come down to the mat,
in which case maybe you
bring the palms together
and use this posture to
find a little push and pull,
what our hatha yoga is all about.
Build strength with a
little resistance here as we
press the arms into the legs and squeeze
the legs into the arms.
Lengthen, lift up through your heart.
If crow, or bicasana, is in your practice,
you might use this moment now to, maybe,
give it a whirl.
Bringing the palms to the
earth, walking the toes in.
That same core lock, we
draw the energy in and up
in the belly, we don’t
through the upper back body.
It’s all about the energy
here, it’s really not
about the arm muscles.
As we inhale in, integrity,
integrity, I walk the knees
as close as I can up to my armpits
and I begin to rock forward.
Notice how my gaze, my gistre, is forward.
Focus out, out, out.
Maybe this is my crow practice today.
Maybe I lift one foot.
Maybe I lift the other and maybe I fly.
And maybe not, maybe I
save it for another day.
Using the breath.
Pulling my hip creases up
and back, navel in and up.
Reach, reach, reach with
the crown of the head.
After a little bit of crow practice,
we’ll meet our friends
back in our yogic squat.
Gently we’ll release.
Coming to a nice, extended leg here,
poshi mo tinasina,
reaching through the heels,
finding that siponde heel connection
and then reaching arms up and overhead.
Whenever you’re ready, take
it into a nice forward fold,
consider pulling the hip creases back.
Knees can bend as generously
as you need them to here.
We’re aiming to get the belly
on to the top of the thigh
but not at the cost of
being able to breathe
and, maybe, snapping a hamstring.
So just take your time, bend your
knees basically is what I’m saying.
Nice brightness in the feet here,
eventually we’ll get to here or here,
wherever we want to be,
wherever we need to be.
But be where you are now.
(breathing)
Couple more breaths here, let it go.
And then we’ll slowly roll it up.
Great!
Go ahead and lift that
right knee all the way up.
We’re gonna take just a little twist here,
hugging right knee in.
Careful not to lean into it
here, but sit up nice and tall.
Inhale in, exhale, journey
into your twist again.
Pulling the right hip crease back.
Making sure to keep the
head over the heart,
the heart over the pelvis.
Inhale in, exhale back to center.
Catch your right foot, we’re gonna go
for a little rock here in the hip.
You might be able to bring the outer edge
of your right foot to the elbow crease
and you might be like, “Ha ha! Never.”
Just grab your foot here and
we’re gonna go for a little
sway back and forth and
then front and back as well.
Now would be a good
time if you were wanting
to work on an arm balance
or something like figure
eight or something,
maybe one of these, you
could practice that here
and now, working on that, but
we’ll do that another day,
officially, just giving you
options for those of you
with a practice already rolling.
Then we’ll release the right
leg, lift the left leg up high.
Also, if you’re interested
in stuff like that you should
check out our programs
at yogawithadriene.com or
findwhatfeelsgood.com
’cause we’re able to go into
kind of more depth with
some more challenging things
just kinda nice, but I
want to make sure everyone
feels taken care of here
on Youtube and in time
we’ll add more and more.
Feel free to veer off if you need to.
Coming into your twist on the other side.
Sticking with your breath.
And then same thing, just nice and easy.
Rocking, the hip front
to back, left to right.
We’ll do a tutorial on
that figure eight pose.
That’s an arm balance that
everyone wants to try.
And then releasing that leg, ending with
a little bit of core, of course.
It’s not long so it’s gonna go quick.
Let’s really give it our all.
So we’re going to come
onto flat back position.
Lift the shins up parallel to the ceiling.
Interlace the fingertips and
bring them behind the head.
Okay my friends, you got this!
Extend your thumbs.
Go ahead and open up
through the armpit chest.
Tilt your pelvis so your
tailbone scooping up towards
the sky so your lower back comes in nice
and flush with the mat.
Here we go, inhale in.
I’m gonna exhale, lift my
head, my neck, my shoulders.
I’m gonna cross right elbow to left knee
and tap my right toe down.
So if you feel too crunched here,
you can even bring fingertips to temples.
Then I’m gonna inhale to center.
Exhale, tap the left toe
down, cross left elbow over.
This is just a yogi bicycle variation.
Inhale, really targeting lower belly, tap.
Inhale to center, exhale tap and cross.
Inhale to center, exhale tap
and cross, keep it going.
(breathing)
Resist the urge to speed up.
Nice, slow controlled movement.
(breathing)
Keep it going.
Almost done, keep it going.
And one more on each side.
Then both legs up, reach, pulse for 10.
And then we release everything
down sup da baddacanasa.
This should feel awesome.
Bring the hands to the belly,
give yourself a little pet.
Soles of the feet together,
knees nice and wide.
We begin to cool it down,
awesome work my friends!
Super, super awesome, don’t
forget about your breath,
even here, use it to kind
of calm the nervous system
and restore the body for
the rest of your day.
We take a rest here, opening the arms out,
nice and easy, crawling the
shoulder blades underneath you.
Ending in a restorative posture today,
however your lower back
might need a little bit
of love so maybe taking a
moment to hug the knees in,
maybe a happy baby,
maybe a reclined twist.
Or maybe you’re all set to
just stay here in badacanasa.
A little moment to do a
little mindful freestyle and
then maybe meet us back
here whenever you’re ready.
You can close the eyes when you arrive.
And we just take a second
to honor this moment
of stillness and this restorative moment
as totally important as
our strengthening practice.
For in yoga we aim to find
balance in all things.
That’s how we can create a
sustainable, healthy life.
That’s how we can create
a workout routine that is
sustainable and healthy.
Stay here if you like, opening the hips
out a little bit longer or
begin to slide the right foot
out, long windshield wiper-ing
the toes back and forth.
And then the left, out
long, back and forth,
back and forth.
Awesome work today my friends.
Give yourself a little rest,
as long as time allows,
if you have to boogie,
I thank you for sharing
your practice with me and
I’ll see you next time.
Namaste.
(upbeat guitar music)


Yoga For Weight Loss - Hips & Hammies


All credits go to Yoga With Adriene