Yoga for Core (and Booty!) – 30 Minute Yoga Practice – Yoga With Adriene

– Hey everyone, welcome to Yoga with Adriene I’m Adriene Today we have a home practice that’s gonna tone the core and the booty So this is a big request, having a little fun with it We’re bringing the yogic perspective to a video that tones the core and helps you get dat booty Let’s have some fun Hop into something comfy and let’s get started (upbeat music) All right my friends Today we’re gonna start standing in the middle of your mat Bring your feet as wide as the mat, just two parallel lines here Then we’re gonna bring the hands and we’re gonna bring them together and we’re just gonna start rubbing them to create a little bit of energy, a little bit of heat, a little bit of friction, just something to really focus our mind here as you begin to let go of the day thus far Politely put the to-do lists away, the future on hold, and arrive here now in the present Rub ’em a little faster, lift your heart, breath Big inhale in and then exhale, just bring your hands right to your chest, your pectorals, and lift your heart up towards your hands and sink a little weight into your heels Notice how you feel Then see if you can press away from the earth by lifting the kneecaps and just lifting up from the pelvic floor creating more spaciousness or just more awareness all the way up through the crown of the head, up and down the spine Cool. Then inhale, lift your heart even more Exhale, keep the heart lifted as you release the hands We’re gonna bring them to the tops of the thighs and you’re not gonna collapse here in the heart So we just established that so that we have a little bit of a fighting chance to maintain that as you come forward Then you’re gonna just bend the knees here and just bring your right shoulder in towards the center line and then loop your left shoulder round and back and open up your left side body It might feel good to start to straighten the left leg there, got a little Zenned out, or you can keep a soft bend So we’re finding a little twist in the spine inhale in, exhale switch, bend the knees, drop the left shoulder in towards the center and really actively loop the right shoulder around and back With each repetition you can find something new, so you’ll go back and forth in your own time Maybe bring the top hand to the back body Maybe you start to have more of awareness in the neck, remembering that the neck is a nice long extension of the spine So then really thinking of the spine as our guiding light here The body is one moving part, rather than a bunch of disjointed parts So today’s practice is for the core and the booty (laughs), a big request that I just decided, “You know what, let’s just fulfill it.” But I want to start off this practice by saying really the goal is to create a wholeness, a union of the breath and the body But as the body gets stronger, we wanna cultivate balance So today’s practice is gonna do that Okay, so after a couple of rounds, we’re gonna come to center You’re just gonna press the palms into the tops of the legs and think Cat-Cow here Inhale, drop the belly Open the chest Feel the abdominals, nice and long Very flattering post here to put on YouTube, wonderful And then exhale, draw the navel in Round the spine, think Cat pose You’re really gonna use your hands to press and you should feel the spaciousness in the back body here Feet are nice and firmly planted with awareness Then inhale, bend the knees Scoop your heart forward, open the chest, think Cow pose Open the throat and then exhale, last time, rounding through, chin to chest Draw the navel in and up so much Lovely Then slowly, we’ll roll all the way up Swim the finger tips behind to interlace We’re gonna open up through the chest here, so knuckles draw down and away You’re gonna inhale in, smile, and then exhale, really bring your center right underneath you So for a lot of people, we might be here We’re gonna really lengthen the tailbone down and see if you can stack up through the spine, so that the center plumb line or the midline is really bright and just full of awareness, just has a retention, and we’re gonna maintain that as we work today So there’s nothing wrong with a great work out

and yoga’s really a great tool for strengthening, trimming, toning the body, getting to a healthy balanced place where you feel good But for me, it’s not what be do, but how we do it So this line in the spine is gonna really help us today We’re gonna bump the hips to the left here and take the crown of the head to the right Maybe your fingertips go to the left And then from your center, draw your navel in Come to center and take it to the other side Bump the hips to the right So this is a test I’m not collapsing in the neck here and I’m keeping equidistant between my ears and shoulders Okay, navel draws in to lift you back up Inhale, we sweep the arms all the way up and overhead Exhale, bring the feet right underneath the hips (exhales loudly) Then inhaling again to reach and then exhale Soft bend in the knees as you fold it all the way down (exhales loudly) And then inhale, reach for the sky Back all the way up, (inhales loudly) and then exhale It’s like painting a wall with the hands all the way down (exhales loudly) Inhale all the way up, (inhales loudly) exhale all the way down (exhales loudly) welcoming some energy to the body Inhale all the way up, (inhales loudly) and exhale all the way down (exhales loudly) Nice work this time Forward Fold, stay here for a couple of breaths (inhales loudly) Then from here, we’re gonna walk the hands all the way forward and the feet all the way back to come into our first Plank pose Take your time getting there You can always lower the knees Wrap the shoulder blades around, press away from the yoga mat You want to find this dundas or this length from the crown to the tail Then inhale, puff up through the upper back body Lift your heart space up towards the ceiling Claw the fingertips and then exhale Keep the elbows hugging into the the side body best you can as you lower all the way down (exhales loudly) Then tap into that inner smile Big inhale lifts you all the way up, press up Then exhale, slow and in control, all the way down (exhales loudly) Inhale lifts you all the way up, you got this Exhale all the way down (exhales loudly) One more Inhale, strong core Navel draws up as you press up, (inhales loudly) and exhale all the way down (exhales loudly) Beautiful Hug the elbows in Inhale, Baby Cobra Exhale, release Curl the toes under, lift the kneecaps, tone the quads Big inhale, lift all the way up, Plank pose Then exhale, Downward Facing Dog Use this opportunity to find a couple really awesome cleansing breaths, inhaling deeply through the nose and big exhalations out through the nose and mouth, just take a couple here Don’t be shy (exhales loudly) Take your dog for a little walk and enjoy the process, the unfolding, as you stretch and move in a way that feels good Find a rhythm that feels good today and focus on the things that are serving you that feel good Deep breaths Try not to focus on the things that are difficult, or tight, or stuck Find softness, (exhales loudly) even though we’re strengthening today (inhales loudly) (exhales loudly) Great Then you’re going to walk your toes as wide as your yoga mat again But this time, let them spill off the yoga mat So you’re pressing into the outer edges of the feet Then we’re gonna slowly bend the knees Lift the heels and come into a Froggy pose variation So you might have to make some adjustments, maybe bring the toes in a little bit more That was a little wide for me But the heels, I left it in this variation Then tap into that core strength by bringing the palms together You’re coming into a really wide, like deep plie here, and we’re gonna try to bring the tail down to lift the heart up So opening up through the hips If bringing the hands up is too much for you, then keep the fingertips down and you can actually use the fingertips to play a little here (exhales loudly) Then one final breath cycle, imagine you’re leaning back against a wall If you really wanna challenge yourself here, give yourself a little space between your heels and your bum Lift up a little higher And, again, we’re working to create this nice long beautiful line in the spine so the energy can run fluidly, (exhales loudly) and then release Great work To come out of this posture, be really mindful of the knees You’re gonna keep little activity in the toes, gripping the earth as you walk all the way forward and lift the hips up high Come back to your Downward Facing Dog Turn the toes in when you get there Finding that internal rotation in the hips

should feel really good Then take a deep breath in and a long breath out Great Walk the toes in line with the hips Doesn’t matter if the heels are close to the ground or not You can actually lift the heels here Then we’re going to inhale Draw the navel in a not and take it over an imaginary hurdle here coming into our Plank pose Take a deep breath in here, strong Plank, and then exhale back to your Downward Dog (exhales loudly) Again, start this movement with the belly drawing in and up We go all the way up and over that imaginary hurdle and then send it back, Downward Facing Dog Claw through the fingertips Again, navel draws in and up Slow it down (exhales loudly) Breathe deep, (inhales loudly) Downward Facing Dog One more time Root down through the index finger and thumb, navel the leads the way, (exhales loudly) and to your Downward Dog Great work Deep breath in, (inhales loudly) long breath out (exhales loudly) We’re gonna slowly walk the feet back to the middle of the mat, hands come to meet the toes after you’ve planted the feet Forward fold You’re gonna bring the hands right underneath the feet, toes meeting at the wrists here Should feel really good, shifting your weight a little bit forward perhaps or wiggling the toes, feeling that nice stretch through the forearms and the spaciousness through the upper back body If you want more in the lower back body, bend your knees generously (inhales loudly) (exhales loudly) Awesome Release the hands carefully Press into the feet, root to rise here, reaching for the sky, reaching for the stars Spread your fingertips and inhale, we rise up strong, Big full body stretch here Reach, reach, reach, reach, reach, reach, and exhale, hands to heart Awesome work Okay, let’s keep going Let’s stay focused here, start to deepen the breath, incorporate the breath even more Feet go wide as the yoga mat again and maybe you may have to bring it in just a bit depending on the length of your legs But you want your heels just a little bit wider than your hips All right, toes are pointing forward, and we have options for the hands You can go one hand of a fist, one hand on top You can go namaste, palms pressing together, or you can also send the fingertips out in front If you do that, keep the heart lifted So every variation, the heart stays lifted So here we go We’re gonna inhale in, exhale Send the hips back Knees are gonna try to stay over the ankles here as we come into a squat and draw the navel in and up Then inhale, rise up strong Find that dunda, crown to tail, and exhale, send it back (exhales loudly) Inhale, we rise Exhale, sink deep (exhales loudly) Start to really sync up with the sound of your breath So inhale, exhale (exhales loudly) Inhale (inhales loudly), exhale, weight is in the heels (exhales loudly) Inhale (inhales loudly), exhale (exhales loudly), and then keep it going Listen to the sound of your breath, (inhales loudly) (exhales loudly) (inhales loudly) (exhales loudly) (inhales loudly) (exhales loudly) then gather that energy in the belly Keep going (exhales loudly) All right So we’re gonna start to get our groove on a little bit here, just sync up with your breath Keep weight in the heels Keep the heart open and lifted. (exhales loudly) Inhaling, you sink down low now perhaps, and exhale, squeeze the glutes and lift your heart (inhales loudly) (exhales loudly) Once you feel you can get into a little bit of a rhythm, you might if it feels good, pick up the tempo But stay focused the quality of movement, rather than the quantity. (exhales loudly) Keep this awareness of the spine One thing yoga asana is so good about is reminding us that when we remember to soften and just be available, we actually have so much that we didn’t know was possible, so much energy, so much potential But when we’re gripping and focusing on the hard, and the fast, and the furious, and the heat, it’s harder to keep up So stay in a nice groove here, but find ways in which you can soften Just a good way of putting it would be to put a little grace to it all (exhales loudly) By now you’re probably starting to cultivate some heat That’s good We want to get the heart rate up a little bit here Keep it going (exhales loudly) Maybe you sink the hips, the bum down a little lower,

for this last little beat (exhales loudly) and maybe squeeze the glutes as you rise up (exhales loudly) All right, let’s do one more And the next time you’re down low, stay there We’re here, lengthen the tailbone down Open the palms up I feel like Tevye in the Fiddler on the Roof here (laughs) Inhale in, and then exhale, Forward fold (exhales loudly) So ground the feet, but then shake your head lose and just let go (exhales loudly) Awesome work (exhales loudly) All right Bend the knees, reach for the sky, reach for the stars Inhale, spread the fingertips, rise up strong, (inhales loudly) and exhale, hands to heart (exhales loudly) So we’re gonna go one more round and if you have a block, you can use it If you don’t have a block, you’re just gonna repeat what we just did It’s super great So if you have one block, just bring it underneath one foot So you have one foot on the block and one foot off Again, if you don’t have a block, no worries Just do the same thing, you’re gonna get loads of benefits So here we go Find that the upward current of energy through the front body and then the grounding of the back body (exhales loudly) Toes are pointing forward, we inhale, (inhales loudly) and exhale, just to relax the shoulders. (exhales loudly) Then said the hips back Take a deep breath in, fingertips go forward or maybe you take a mudra or something that feels supportive in the hands Then inhale, lift and squeeze, and if you’re on the block, you might lift that left leg up, squeeze and lift, and then inhale back all the way down Exhale, squeeze and lift And of course the right foot is really pressing into the block to lift the heart and chest up (exhales loudly) (inhales loudly) So inhale to lower now, exhale to lift Let’s get clear on that (exhales loudly) (inhales loudly) (exhales loudly) You can hold onto your focus out in front, but make sure that you’re not clenching in the forehead or the jaw Keep it soft and easy (exhales loudly) (inhales loudly) (exhales loudly) (inhales loudly) (exhales loudly) Definitely feeling it in my glutes. (laughs) And the block just really brings it into that right glute (moans) Okay, keep the hip points lifting up, not moving forward Excuse me, not moving to side if you’re on the block Try to keep this idea of them lifting up It’s hard for me to talk and do this Inhale, lower Exhale, lift (exhales loudly) (inhales loudly) (exhales loudly) Throat open Heart lifted (exhales loudly) Great Release If you’re on the block, just bring it to the other side very quickly Everyone else is just taking a little breather, a little break Last round, here we go Find what feels good Lift the corners of the mouth a little bit here Inhale (inhales loudly), exhale to relax the shoulders (exhales loudly), and inhale to lower So think about sending the hips back to bend the knees and then we squeeze and lift up (inhales loudly) (exhales loudly) (inhales loudly) (exhales loudly) Let’s sync up with our breath (exhales loudly) (inhales loudly) If you’re getting a little overheated, exhale out through the mouth Let some of that heat go (inhales loudly) (exhales loudly) (inhales loudly) (exhales loudly) Squeezing the glutes at the top. (exhales loudly) (inhales loudly) (exhales loudly) (inhales loudly) (exhales loudly) (inhales loudly) (exhales loudly) (inhales loudly) Keep it cool Stay calm (inhales loudly) (exhales loudly) (inhales loudly) (exhales loudly) (inhales loudly) (exhales loudly) (inhales loudly) (exhales loudly) (inhales loudly) Awesome Now we’re gonna do one more The next time you’re down there, if you’re on the block, just kick it to the side and we’ll all meet up We are one Now coming into this last squat, (exhales loudly) and then find a mudra that feels good It can be Wu-Tang, it could be Thriller, it could be Lotus We’re just gonna sink a little deeper. (exhales loudly) And inhale, lift your heart and lift your toes Then exhale, sink a little deeper. (exhales loudly) And then just one more time, you got this Inhale, exhale, sink a little deeper, and then let everything go, Forward fold Awesome work everyone Sway gently, side to side Shake the head, a little yes, a little no Take a deep breath in, (inhales loudly) and exhale everyone, out through the mouth (exhales loudly) Then as you’re ready, open the eyes if they’re closed and bring the fingertips out in front This isn’t a very (laughs) anti-transition here

We’re just gonna slowly come to all fours So walk the toes back and guide yourself to Tabletop Position The block can go away for a bit We come to this nice neutral spine And if you need a moment to just bump the hips a little left to right or do something figure eights, listen to your body Find what feels good Then press away from the yoga mat and when you’re ready, keep the left foot pressing to the ground and you’re just gonna lift the right toes towards the sky and just baby pulses here as you press away from your yoga mat And then make sure to engage your core by drawing the navel in and up Baby pulses Neck is nice and long Keep it going Then we’ll take a deep breath in and exhale, knee to nose, round it through Then inhale, right toes all the way towards the sky Exhale, knee to nose, round it through Inhale, right toes towards the sky Last one Exhale, knee to nose (exhales loudly) Inhale, right leg toward the sky, and then we’re gonna release and switch Baby pulses with the left leg, left toe’s up Here we go So keep that line of the spine nice and long, lots of awareness of the navel, the core drawing in and up (exhales loudly) Press away from your yoga mat here, shoulders away from the ears, pulsing. (exhales loudly) (inhales loudly) (exhales loudly) Nice work, everyone Keep it going We’re almost done (inhales loudly) (exhales loudly) Sweet, and then here we go Inhale in, exhale, knee to nose Round it through, squeeze and lift Inhale, left toes towards the sky Open the chest Exhale, squeeze and lift, knee to nose Last one Inhale, reach Exhale, knee to nose (exhales loudly) Inhale, left toes towards the sky, and exhale, release Walk the knees up towards the wrists Swing the legs to one side and come to a seat You’re gonna send the legs out in front, Dandasana Just take a moment here to catch your breath (exhales loudly) Appreciate your body and remember that we really can totally focus on core and booty But we need to remember why, why we’re doing it So I wanted to come to Dandasana today to just remember (groans) what are all the ways in which a healthy core supports me that aren’t toxic, that make me feel good, that help me sit up nice and tall, that help me improve my posture, keep me free from back pain I was made to be mobile, move through life with more ease and fluidity All right, then press into your hands Lift the hips, come all the way forward with the booty Then we’ll slowly roll down to the back, nice and slow Take your time When you get there, get centered on your yoga mat and you’re gonna just hug both knees into the chest You’re gonna take them over to the left side You might even use your toes to bring your hips more towards the right So we’re in a Reclined Twist here just to start You can even turn your gaze towards your right hand It feels good And we’re here, either staying in the twist for restorative, or we’ll bring the fingertips to the temples, soft fingers here Inhale, in Exhale, lift Careful not to crunch the back of the neck So keep your chin, your throat nice and open and lifted Inhale to find length and exhale to draw everything in Keep the neck nice and long (inhales loudly) (exhales loudly) (inhales loudly) (exhales loudly) So you can really use that exhale to squeeze (exhales loudly) (inhales loudly) (exhales loudly) (inhales loudly) (exhales loudly) Mindfully toning the muscle and keeping a strong awareness in the spine, the neck, keeping the face nice and calm (inhales loudly) (exhales loudly) (inhales loudly) (exhales loudly) All right, nice work We’re gonna release this Release the hands Go right into the other side So start with the twist, knees fall to the right Again you can move your hips to the center of the mat if that feels good You could always opt out of the oblique work and just stay in the Reclined Twist

Otherwise, we’ll bring the fingertips to the temples Inhale in and exhale, lift Keep your gaze up towards the ceiling or even up towards your third eye Inhale, lower Exhale, lift Inhale, lower Exhale, lift Fingertips can come behind the head Try to keep the elbows nice and wide (exhales loudly) (inhales loudly) (exhales loudly) Find a rhythm Listen to your breath Inhale, lower Exhale, lift (inhales loudly) (exhales loudly) (inhales loudly) As you exhale and lift, the navel contracts in (inhales loudly) (exhales loudly) (inhales loudly) (exhales loudly) (inhales loudly) (exhales loudly) (inhales loudly) (exhales loudly) Focus on the quality, the sensation of the movement, rather than the quantity So you don’t need to jerk yourself around here You don’t need to create any tension in the neck or the shoulders Work it out (inhales loudly) (exhales loudly) (inhales loudly) (exhales loudly) (inhales loudly) (exhales loudly) (inhales loudly) (exhales loudly) (inhales loudly) (exhales loudly) (inhales loudly) (exhales loudly) Awesome, do one more, and then release everything Awesome work Bring the feet together, knees wide Reclined Cobblers Pose Snuggle the shoulder blades underneath the heart space, hands come to the belly, and we start to soften it out Let the breath just return to a natural rhythm Close your eyes (exhales loudly) And find stillness here and just start to cool off a bit Give thanks for your body and for your breath You can stay here If time allows, you can stay here a little bit longer Or if you’re ready, we’ll begin to slowly make our way to Shavasana by extending one leg out then the other Maybe you take a moment to windshield wiper the toes back and forth Take one arm out and then the other Then take a deep, loving inhale in Really go for the gold here Breathe in deep (inhales loudly) And as you exhale, let everything go, softening relaxing the weight of the body completely into the earth Close your eyes Relax your tongue Let go Awesome work today, my friends Slowly draw the palms together, bring ’em up to the third eye The awesome in me bows to the awesome in you Way to work with integrity and to stay present with your breath as we step into our best and most beautiful selves in both body, mind, and heart Have an awesome day Namaste (exhales loudly) (upbeat music)