yoga for weight loss - 40 minute fat burning yoga workout!.srt

8/13/2019 Yoga for Weight Loss - 40 Minute Fat Burning Yoga Workout!.Srt

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100:00:00,750 --> 00:00:05,240Hello, and welcome to Yoga with Adriene. Iam Adriene. Today we're going to learn a quick

200:00:05,240 --> 00:00:11,519sequence for weight loss, so we're going touse the entire body, stimulate the belly,

300:00:11,519 --> 00:00:15,650get that digestive tract happy and healthyfor the new year, and we're going to begin

400:00:15,650 --> 00:00:22,650today on our mats, duh, on our backs. So let'scome to flat back position, hmmmm, and this

500:00:25,970 --> 00:00:31,269pony tail is not working out for me. Therewe go. All right. I am going to tuck my chin

600:00:31,269 --> 00:00:35,420into my chest, lengthen through the back ofthe neck. I am going to press into my head

700:00:35,420 --> 00:00:38,980like I did in Chavasan video. I am going topress into my elbows. I am going to draw my

800:00:38,980 --> 00:00:44,329

shoulder blades in together and down, justcreating a little space, broad collar bone

900:00:44,329 --> 00:00:50,899here, open chest, mmmmmmmm, and I relax backdown, and I am going to extend my legs out

1000:00:50,899 --> 00:00:56,940long and inhale, reach my fingertips up andover my head, full body stretch here from

1100:00:56,940 --> 00:01:01,980fingertips to toes I can point and flex thefeet, and this is organic here. This is easy-breezy

1200:01:01,980 --> 00:01:06,159beautiful cover girl, and I really just wantto take a moment right now to say that the


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1300:01:06,159 --> 00:01:12,659more organic movement we can find and create,the more correct we're doing our yoga. So

1400:01:12,659 --> 00:01:17,200although I am here to guide you, feel freeto move within the sequences, especially as

1500:01:17,200 --> 00:01:21,200we continue on through the year. Find thatorganic movement in your body.

1600:01:21,200 --> 00:01:25,400Okay, so I am going to inhale in, stretchone last time. Just full body stretch just

1700:01:25,400 --> 00:01:30,479waking up from fingertips to toes, and thenon exhale, I am going to flex my feet, toes

1800:01:30,479 --> 00:01:37,210up towards the sky, and slowly psheeeeeewwwww,float my fingertips down by my side. I will

1900:01:37,210 --> 00:01:41,450plant my palms here, and then just checkingin with this core, this belly which we're

2000:01:41,450 --> 00:01:46,189

going to bring a lot of attention to here,at the top of the year, just kind of stimulating,

2100:01:46,189 --> 00:01:52,380massaging those internal organs. Again, gettingthat digestive tract happy and healthy. Pressing

2200:01:52,380 --> 00:01:56,420into the palms. Instead of going right leg,left leg, or one leg than the other, I am

2300:01:56,420 --> 00:02:01,439going to bring my awareness to my navel. Udiand abunda, we draw the navel towards the

2400:02:01,439 --> 00:02:05,840spine, tuck the pelvis, and then just checkin, even if it's not possible in this moment,


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2500:02:05,840 --> 00:02:10,310I am going to slowly try to lift both kneesup at the same time. So you might be like

2600:02:10,310 --> 00:02:15,930haha! No way. And that's fine, and then ifit didn't happen on the first time and you

2700:02:15,930 --> 00:02:20,319want to try it again sometimes I'd like todo it a couple of times just to, "Oh, yeah,"

2800:02:20,319 --> 00:02:25,340check in with my center.From here I'll scoop the tail bone up, letting

2900:02:25,340 --> 00:02:28,879my lower back become flush with the mat. Feelfree to rock a little side to side, hug your

3000:02:28,879 --> 00:02:34,269knees into your chest if you need a momenthere, pheewww. And then from here I am going

3100:02:34,269 --> 00:02:38,849to inhale. Slowly lift my knees so that theyare above my hip points. Now my lower back

3200:02:38,849 --> 00:02:42,379

is going to want to come up from the mat,mmmm, mmm, I am going to scoot my tailbone

3300:02:42,379 --> 00:02:48,300up and support my back by drawing my navelin, also checking in with that center again,

3400:02:48,300 --> 00:02:54,050connecting to the abdominal wall. Right awayhere I am already feeling this fire in my

3500:02:54,050 --> 00:02:59,650belly. So if I am feeling like it's difficultto keep the lower back flush with the mat,

3600:02:59,650 --> 00:03:02,670bring your knees a little bit in front ofthe hip point. So rather than stacking them


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3700:03:02,670 --> 00:03:07,629evenly, especially for beginner it's niceto get that lower back down to the ground.

3800:03:07,629 --> 00:03:12,879I can point my feet here. I can flex my teat,feet, my teat [laughs], I can flex my feet.

3900:03:12,879 --> 00:03:16,980I can spread my toes, yogi toes, it doesn'tmatter. I just want a little bit of brightness,

4000:03:16,980 --> 00:03:21,129a little bit of awareness to the feet so Iam not just hanging into my bones, but I am

4100:03:21,129 --> 00:03:26,819nice an stacked; bright in the feet.Inhale, reach the fingertips up towards the

4200:03:26,819 --> 00:03:32,290sky and behind again, pheeewww, on an exhaleI settle in, opening the shoulders. Then I

4300:03:32,290 --> 00:03:37,709am going to interlace here, bring them behindmy head, keeping my thumbs extended here,

4400:03:37,709 --> 00:03:42,420

maybe giving my neck a little massage, andthen opening the shoulders. Now this whole

4500:03:42,420 --> 00:03:47,010time I am not just hanging out. I am drawingmy navel down. I am scooping my tailbone up.

4600:03:47,010 --> 00:03:51,239So the opposite of that would look like this,but I am scooping my tailbone up, drawing

4700:03:51,239 --> 00:03:57,170my navel towards my spine. Shins parallelwith the ceiling, knees in front of the hip

4800:03:57,170 --> 00:04:01,989points if you need a little more lower backsupport. Press your elbows into the mat. Tuck


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4900:04:01,989 --> 00:04:06,230your chin into your chest. Inhale in. As youexhale, scoop your tail bone up, draw you

5000:04:06,230 --> 00:04:11,489navel down, and slowly begin to lift the head,the neck the shoulders, the elbows. It doesn't

5100:04:11,489 --> 00:04:16,549have to be a Cirque du Soleil move. It canjust be a nice, little hover here. In fact,

5200:04:16,549 --> 00:04:22,780imagine you're holding a big piece of fruit,maybe a big, juicy mango or cantaloupe, or

5300:04:22,780 --> 00:04:26,050whatever the heck you want in between yourchin and chest. So rather than coming into

5400:04:26,050 --> 00:04:33,050a crunch as we're used to, I am creating space.I am really drawing my navel down as I keep

5500:04:34,090 --> 00:04:38,660my elbows nice and wide. The tendency hereis to crunch. I am going to keep it nice and

5600:04:38,660 --> 00:04:44,699

long imagining my big piece of fruit here.My belly is working out right now, and then

5700:04:44,699 --> 00:04:48,750tendency number two is that the elbows kindof want to come in to shield yourself from

5800:04:48,750 --> 00:04:55,750the hell, and instead we want to open ourselvesup to the light. That was cheesy, sorry, but

5900:04:56,660 --> 00:04:59,880it's true.So, keeping it nice and open and soft in the

6000:04:59,880 --> 00:05:04,770face on that same grace note. It's like insteadof clinching here I am letting my belly do


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6100:05:04,770 --> 00:05:10,280the work. I am creating that inner fire. Iam breathing nice, long, smooth deep breaths,

6200:05:10,280 --> 00:05:17,280keeping those elbows wide. Psheeeeeeeew. Pfeeeeeeeeew.Using my thumbs to pull the back of the neck,

6300:05:21,400 --> 00:05:28,400nice and long. [breaths] After a couple ofnice, long deep breaths here. I will inhale

6400:05:34,150 --> 00:05:39,120in and exhale slowly lower down, taking arest here, bringing the soles of the feet

6500:05:39,120 --> 00:05:44,030to the outer edges of the mat, and then lettingthe two knees fall into center. I take a couple

6600:05:44,030 --> 00:05:49,630of breaths here, just relaxing, and breathinginto the belly. Again, remember when you inhale,

6700:05:49,630 --> 00:05:54,810we fill the body with air, so that breathtravels down. When you exhale it comes back

6800:05:54,810 --> 00:06:00,050

up and out through the nose or mouth. So Iam taking my arms here to cactus arms, just

6900:06:00,050 --> 00:06:07,050opening taking a breather, and then I willcome back. Inhale, bringing the knees above

7000:06:07,169 --> 00:06:11,520the hip points or slightly in front. Shinsparallel, right away, scooping my tailbone

7100:06:11,520 --> 00:06:17,460up, drawing my navel down. Interlacing thefingertips, bringing them behind the head,

7200:06:17,460 --> 00:06:22,500thumbs extended as once again I find thatnice, big open space between my chin and my


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7300:06:22,500 --> 00:06:26,650chest, my chin and my heart. Elbows are goingto want come in here, but instead I am going

7400:06:26,650 --> 00:06:31,960to open the mouth wide. Pffeeeew.Now you can see me point and flexing and moving

7500:06:31,960 --> 00:06:37,100my feet. That's because rather than cominginto our perfect, asana shape which I am not

7600:06:37,100 --> 00:06:42,120inspiring us to do, I want us to. I do wantus to be in correct alignment, but I want

7700:06:42,120 --> 00:06:47,160us to empower each other, especially in yoga,but in life, to find what feels good and to

7800:06:47,160 --> 00:06:54,160work organically into the posture. Then wecome into whatever that perfect pose is. So

7900:06:55,300 --> 00:07:00,280keeping it alive. Pfeewww. Listening to mybody. My belly is working really hard here.

8000:07:00,280 --> 00:07:04,580

Again, I am going to take a couple of nice,long deep breaths. Let's take five here as

8100:07:04,580 --> 00:07:11,580I extend through the crown of the head andexhale scooping the tail bone up. Pshhheeeeew.

8200:07:11,580 --> 00:07:18,580Elbows nice and wide. Skin in the face soft.[breath] So even though I am working really

8300:07:19,340 --> 00:07:24,069hard in the belly here. Keep breathing. Iam finding a grace, a sense of ease in the

8400:07:24,069 --> 00:07:31,069upper body, supporting my lower back by drawingthe navel in. Now, I can take a rest here,


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8500:07:35,449 --> 00:07:40,009or to go one step further, I am going to inhalein as I exhale. I am going to shoot my fingertips

8600:07:40,009 --> 00:07:44,340out towards the outer edges of my mat. I amgoing to turn my palms face up so the shoulders

8700:07:44,340 --> 00:07:48,680can really drop in the socket coming awayfrom the ears. I can come into moodra here

8800:07:48,680 --> 00:07:54,729if I like, whatever you like. Open palms,and we take a couple of breaths here, again,

8900:07:54,729 --> 00:07:59,830building that fire in the belly, massagingthose internal organs, staying nice and loose

9000:07:59,830 --> 00:08:04,370and easy-breezy in the next. Psheewwwww.Again, knees are above the hip points or slightly

9100:08:04,370 --> 00:08:10,090in front. I am open in the throat chaka, soI am not crunching here, but nice and open.

9200:08:10,090 --> 00:08:14,490

Let's take one more deep breath here. Thisis kind of like a cockroach pose. I am going

9300:08:14,490 --> 00:08:18,000to regret this. I am going to look at thisvideo and be like, "What are you doing?" But

9400:08:18,000 --> 00:08:23,660I am engaging my core. Here we go. One lastbreath. Psheeeew. On an exhale I am going

9500:08:23,660 --> 00:08:28,289to come to recline butterfly. Soles of thefeet together, and just letting it all hang

9600:08:28,289 --> 00:08:35,289for one breath, mmmmmmmmmmmm, and I extendmy toes out, reach my fingertips up and overhead,


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9700:08:36,979 --> 00:08:43,979again, nice full body stretch. Pfffffffff,and exhale floating the palms down, psshewwwwww.

9800:08:45,200 --> 00:08:48,660Once again, I am going to see if I can hugmy knees into my chest by bringing them both

9900:08:48,660 --> 00:08:55,660in at the same time. Here we go, let's seeif I can do it. Yeah, baby, and then rocking

10000:08:55,850 --> 00:09:02,380a little side to side, massaging the lowerback. Inhale, draw the toes up towards the

10100:09:02,380 --> 00:09:07,339sky. Now, if the legs straightened, great,if not, keep them bent, who cares? Bend your

10200:09:07,339 --> 00:09:10,600knees as generously as you need to lettingthe blood flow in the opposite direction.

10300:09:10,600 --> 00:09:17,019I am scooping my tailbone up, navel down towardsthe earth. If I can straighten my legs, I

10400:09:17,019 --> 00:09:21,720

am going to flex my feet so my toes are pointingnow towards my face, pressing into the heels,

10500:09:21,720 --> 00:09:26,820pressing into the tops of the thighs, andthen inhale, reaching the fingertips up and

10600:09:26,820 --> 00:09:30,510overhead.Exhale, I am going to slowly lift, just like

10700:09:30,510 --> 00:09:36,610I did before, head, neck, shoulders as I reachmy fingertips towards my ankles, but again,

10800:09:36,610 --> 00:09:41,630I am not crunching here. I am keeping it niceand open in the upper body. So it's still


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10900:09:41,630 --> 00:09:46,610keeping that broadness in the chest. Fingertipsreaching towards the heels again. If I bend

11000:09:46,610 --> 00:09:53,480my knees, same, no big deal here. Findingwhat feels good, listening to my body, keeping

11100:09:53,480 --> 00:09:59,180that big piece of fruit between my chin andchest. Shoulders drawing away from the ears.

11200:09:59,180 --> 00:10:04,060One more breath here. Hang with me, and thenexhale and we come back. Psssssheeewww. Fingertips

11300:10:04,060 --> 00:10:08,079reaching up and overhead. Inhale in here.Extend through the crown of the head, long

11400:10:08,079 --> 00:10:15,019neck, exhale, reach your fingertips. Drawyour navel down, reaching towards my heels.

11500:10:15,019 --> 00:10:22,019Psseeeeeewwwww. Inhale, reach it back, andnow we flow. Exhale, reaching up, psheeeeeewwwww.

11600:10:24,820 --> 00:10:31,820

Inhale, fingertips reaching up behind you.Exhale, peeling it up, nice and long in the

11700:10:33,519 --> 00:10:40,459spine. Inhale, reaching back, exhale, naveldraws up. Scoop your tailbone up towards your

11800:10:40,459 --> 00:10:47,459heels, and back and two more, inhale, exhale,pseeeeeewwww, [inhale], pseewewwwwww. Now,

11900:10:58,050 --> 00:11:03,990for a little more fire in the belly. I cantake five breaths to pulse here. So I am keeping

12000:11:03,990 --> 00:11:10,990my toes pointing or my heels flexing, andI will pulse.


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12100:11:12,430 --> 00:11:19,430[sounds] Kind of snorted on one of those.Okay, I am reaching towards the outer edges

12200:11:21,920 --> 00:11:27,480of my feet. Inhale, reach the fingertips back,exhale, floating the palms down. Route your

12300:11:27,480 --> 00:11:32,940palms to the earth and just for funzies checkingin with my core I press into my palms and

12400:11:32,940 --> 00:11:37,910slowly lower down. I am with control, withease. Even if I only get this far on the collapse

12500:11:37,910 --> 00:11:44,089involved, that's fine. Checking in with thatbelly, that fire. Psheeeewww. Slowly lowering

12600:11:44,089 --> 00:11:49,899down, using the palms, navel drawing towardsthe spine, and then when the heels release,

12700:11:49,899 --> 00:11:56,899I take a second here to relax and rock thehead a little side to side, ear to ear. When

12800:11:57,420 --> 00:12:02,709

I am satisfied, I will pancake the palms backdown on the earth and inhale, last time, drawing

12900:12:02,709 --> 00:12:06,990those knees at the same time back into thecenter. This time crossing the right ankle

13000:12:06,990 --> 00:12:11,279over the left, grabbing onto the outer edgesof the feet, I can take a second here to just

13100:12:11,279 --> 00:12:15,600find that full body smile, bending the elbowsleft to right. Rock a little side to side,

13200:12:15,600 --> 00:12:21,459and then I am going to rock and roll it up,north to south. So inhale, exhale, start rocking.


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13300:12:21,459 --> 00:12:28,220You can do this a couple of times here, massagingthe spine. It might look and feel a little

13400:12:28,220 --> 00:12:35,220ridiculous at first, but it's awesome.Kind of working out the kinks, and then eventually

13500:12:35,970 --> 00:12:41,970I will come to rise back up. I will put myhair back up because my hair is all asymmetrical.

13600:12:41,970 --> 00:12:47,350I did a movie last year and they cut asymmetricaland I haven't got a haircut yet because I

13700:12:47,350 --> 00:12:52,120am just going with the flow. It's 2013 baby!Okay, so I have created this fire in my belly.

13800:12:52,120 --> 00:12:56,839I am feeling it right now. I am going to continueon my journey by pressing the palms in front

13900:12:56,839 --> 00:13:03,839of me, spreading the palms wide, and thenslowly transitioning to all fours. So just

14000:13:04,490 --> 00:13:07,769

situate yourself in the center of your mat.Come to that tabletop position, spreading

14100:13:07,769 --> 00:13:13,329the palms wide. I inhale in, exhale, pressup and out of my foundation. Drawing the shoulders

14200:13:13,329 --> 00:13:20,180away from the ears here. Inhale, look forward,drop your belly and exhale. I am slowly going

14300:13:20,180 --> 00:13:26,220to transition into downward dog by curlingthe toes under, walking my fingertips forward,

14400:13:26,220 --> 00:13:30,769and then slowly lifting the hip points uptowards the sky, nice and slow on this first


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14500:13:30,769 --> 00:13:35,970one as I peddle the feet out.Pressing into my palms, tops of the shoulder,

14600:13:35,970 --> 00:13:40,209rotating away from the ears, just workingout here for a couple of breaths, nice, long,

14700:13:40,209 --> 00:13:47,209smooth, deep breaths as I massage my feet,and wake up my dog, bending the knees generously,

14800:13:48,230 --> 00:13:52,300and then now I would like you to imagine thereis a hurdle in the center of your mat. Remember

14900:13:52,300 --> 00:13:58,970track and field day, those were fun! I usedto eat sour pickles. Anyway, big hurdle in

15000:13:58,970 --> 00:14:05,449front of the mat, nice, friendly hurdle, right?That's a metaphor if I ever said one. Inhale

15100:14:05,449 --> 00:14:09,820in. As you exhale you're going to go up andover that hurdle. So rather than just transition

15200:14:09,820 --> 00:14:13,310

and collapsing into the bones to plank. Ah,ha, ha, ha. I am going to go up and over.

15300:14:13,310 --> 00:14:17,920I am going to empower myself. I am going tolight up the body. So inhale in. As I exhale

15400:14:17,920 --> 00:14:22,889I am going to up on my tippy-tip toes, drawingmy navel up towards my spine and slowly shifting

15500:14:22,889 --> 00:14:28,579my weight forward into plank.As I slowly lower my hip points, I extend

15600:14:28,579 --> 00:14:31,880through the heels. I squeeze the buttockstogether, shoulder blades in and together


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15700:14:31,880 --> 00:14:35,750as I extend through the crown of the head,maybe taking the gaze slightly forward, and

15800:14:35,750 --> 00:14:40,930then I take a deep breath in here and exhale.Rock on the toes, draw the navel up, go back

15900:14:40,930 --> 00:14:45,500up and over that hurdle, psssseeeew. Droppingthe heels here. It doesn't matter if the heels

16000:14:45,500 --> 00:14:50,579touch the earth or not. Just working it out,being in the moment. Inhale in as I exhale

16100:14:50,579 --> 00:14:56,740again, up and over the hurdle. Think up, andover and instead of settling in here to the

16200:14:56,740 --> 00:15:00,320bones, I am keeping that upward motion. Iam drawing up through my navel, squeezing

16300:15:00,320 --> 00:15:04,810my shoulder blades together. I begin to pressinto my heels. Maybe take the gaze slightly

16400:15:04,810 --> 00:15:11,810

forward. Inhale in. Exhale back up and over.Send it back. Downward dog. Psseeeewww. Peddle

16500:15:12,170 --> 00:15:19,170the feet. Take a deep breath in and exhaleup and over, drawing the navel towards the

16600:15:19,490 --> 00:15:23,850spine, and again instead of settling in here,I come into my plank with an integrity, with

16700:15:23,850 --> 00:15:30,850a nice, strength in the core, really stimulatingthose internal organs, that abdominal wall,

16800:15:31,389 --> 00:15:37,690nice and strong, pressing up and out, hereI go, up and over the hurdle. Haaaaaa, and


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16900:15:37,690 --> 00:15:44,690one more time. Deep breath in, and exhale,pseeeewwwwwwwwwwwwwwwwww. [inhale] Pseewwwwwwwwwww.

17000:15:53,779 --> 00:15:59,259Peddle the feet. Drop the left heel. Slidethe sole of the right foot up. So rather than

17100:15:59,259 --> 00:16:06,259just hiking the leg up, I am going to slide.Draw a line with my right foot up, keeping

17200:16:07,110 --> 00:16:11,000the hips level here so not letting them stackright now, but keeping it nice and level,

17300:16:11,000 --> 00:16:16,040drawing my navel in. I will inhale in, exhaleslowly, bend that knee, shift your weight

17400:16:16,040 --> 00:16:23,040forward. Nose to knee. Inhale, extend, dropthe left heel. Lift the right leg up and exhale

17500:16:25,019 --> 00:16:31,199shifting forward, nose to knee. Psewwwwww.Rounding the navel drawing in. Only three

17600:16:31,199 --> 00:16:38,199

of these lifting up, last one, and exhalepsweeeeeewwwwwwwww. And this time stepping

17700:16:40,470 --> 00:16:45,269that right leg up into our runner's lunge.Check it out. Working out the kinks. Opening

17800:16:45,269 --> 00:16:49,399up through the left hip crease. Peeling thatright hip crease back. Making sure I am not

17900:16:49,399 --> 00:16:54,440on a tight rope here, but rather on two parallellines, and then looping the shoulders forward

18000:16:54,440 --> 00:16:59,009up and back. I find a little bit of a lift.So even if I am not finding a big lift here,


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18100:16:59,009 --> 00:17:04,570just taking some of the weight out of my fingertipsto check in with that core. One breath here

18200:17:04,570 --> 00:17:10,289as we just check in. Pssewwwww, and then plantingthe palms. I will step it back downward facing

18300:17:10,289 --> 00:17:17,289dog. Psweew. Know dropping the right heel,sliding the sole, the left leg up. I slide

18400:17:17,620 --> 00:17:24,620it on a breath in, and on an exhale slowlyshifting forward. Psweeeeewwwwwwwwwwwww. Nice

18500:17:25,589 --> 00:17:29,070and slow, nose to knee.Only do three of these here, so take your

18600:17:29,070 --> 00:17:34,260time. Inhale, extend, dropping the right heel,extending the left leg, pressing up and out

18700:17:34,260 --> 00:17:41,260of the palm and shifting forward on an exhale,nose to knee, navel drawing up, pseeewwwwwwwwww.

18800:17:42,760 --> 00:17:49,760

Last one, inhale, extending through the leftleg, right heel drops, exhale, shifting forward,

18900:17:49,950 --> 00:17:56,950navel draws in, nose to knee, full body experiencehere. Nice and slow. Inhale, extending the

19000:17:57,049 --> 00:18:04,049leg out, and then hiking it back up. Soundsa little different doesn't it? Mmmmmm. Runner's

19100:18:05,590 --> 00:18:09,820lunge. Give it a little rock. Peel that lefthip crease back here. Open up through the

19200:18:09,820 --> 00:18:14,039right hip crease. Take a second to come offthe fingertips just to check in with your


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19300:18:14,039 --> 00:18:19,450core, looping the shoulders forward, up andback. Inhale in, smile. Exhale, plant your

19400:18:19,450 --> 00:18:26,450palms. This time step it to plank. So whetherI am in full plank or half plank I am wanting

19500:18:27,280 --> 00:18:31,340to create a nice, straight line from the crownof the head to the tip of the tailbone. This

19600:18:31,340 --> 00:18:37,490diagonal line. I am going to inhale in here,and exhale, bend my elbows just halfway. Psweeewwwwww.

19700:18:37,490 --> 00:18:44,490Inhale, extend. Pfffff. Exhale, bending halfway. Psweeew. Inhale, extend, and last time,

19800:18:44,900 --> 00:18:51,700only three, half way, and then we come upall fours, bring the two big toes together,

19900:18:51,700 --> 00:18:56,289open the knees as wide as the mat, inhale,scoop your heart, and exhale. Halleleujah!

20000:18:56,289 --> 00:19:01,630

We sent the sit bones back to kiss the heels,and we can either rest here and extend a child's

20100:19:01,630 --> 00:19:08,630pose, or we can slowly draw the palms togetherand take a variation here bringing the palms

20200:19:08,730 --> 00:19:15,730behind the head. Mmmmmmm. Three nice longdeep breaths here. [inhale][exhale]

20300:19:23,910 --> 00:19:30,910On your inhale, see if you can fill the lowerback with air. On your exhale imagine your

20400:19:31,169 --> 00:19:38,169sit bones melting down to kiss your heels.Pssseeewwwwww. Inhale in. Exhale, drawing


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20500:19:40,600 --> 00:19:44,610the shoulder blades in together so there'slots of space between the ears and shoulders

20600:19:44,610 --> 00:19:51,169even here. After three breaths I'll inhalein again to look up, drawing my fingertips

20700:19:51,169 --> 00:19:55,820forward, and again, nothing fancy, just anice, organic transition here as I spread

20800:19:55,820 --> 00:20:02,490the palms, awareness in all ten finger prints.Come back to all fours. And whenever you're

20900:20:02,490 --> 00:20:09,070ready, curling the toes under, drawing thatnavel in as I slowly lift up, ahhhh. There,

21000:20:09,070 --> 00:20:15,809more facing dog. Same thing with a littlebit of a twist now. Here we go, dropping the

21100:20:15,809 --> 00:20:19,890left heel. I will inhale, slide the sole ofthe right foot up. Keep drawing your navel

21200:20:19,890 --> 00:20:24,120

in towards your spine. On an exhale I am goingto shift my weight, but this time I am going

21300:20:24,120 --> 00:20:29,950to really consider going up and over my hurdleas I draw my nose to my knee, pssseeeeewww.

21400:20:29,950 --> 00:20:35,030Inhale, extend it back, dropping the leftheel, extend the right leg. This time up and

21500:20:35,030 --> 00:20:42,030over, but I am going to bring my right kneeto my right elbow, hovering. Pshewwwwwww.

21600:20:42,059 --> 00:20:47,530Pressing up and over, sending that right legback, left heel down. This time I am going


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21700:20:47,530 --> 00:20:54,530to shift weight, twisting to bring my rightknee to my left elbow hovering, psheewwwwwww.

21800:20:54,809 --> 00:21:01,809Up and over as I extend, and then all theway through and into my lunge. Psewwww. Runner's

21900:21:02,799 --> 00:21:07,440lunge, right leg forward. Preparing for highlunge here. I am going to draw my navel into

22000:21:07,440 --> 00:21:14,020my spine, press into the front foot and extendmy back heel. Inhale, reaching the fingertips

22100:21:14,020 --> 00:21:19,460forward, up and back, lifting in the heartto come all the way up to high lunge. Now,

22200:21:19,460 --> 00:21:23,070there's plenty of variations here. We cankeep the hands on the waist line for a little

22300:21:23,070 --> 00:21:27,350more stability here. If I feel like my shoulder,they are cramping in towards my ears, I can

22400:21:27,350 --> 00:21:33,690

open up, flying V. I am going to inhale inhere. As I exhale, I am going to draw my heel

22500:21:33,690 --> 00:21:38,419towards the back wall, really opening up throughthe left hip crease, peeling my right hip

22600:21:38,419 --> 00:21:43,500crease back. Now soften through the frontrib cage. Draw your navel in towards your

22700:21:43,500 --> 00:21:50,000spine. Tuck your pelvis in. Inhale, high lunge.As you exhale, flow your fingertips down and

22800:21:50,000 --> 00:21:54,870away opening the shoulders. Now, inhale, Iam going to bring my belly to my thigh, shifting


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22900:21:54,870 --> 00:22:01,870forward. Inhale, reaching forward, up andback. Exhale, opening by bringing the fingertips

23000:22:02,960 --> 00:22:08,140slightly behind the hip points.Two more like this, inhale, belly to the thigh,

23100:22:08,140 --> 00:22:15,140reaching forward, up and back strong in thatback leg, exhale, floating the fingertips

23200:22:15,720 --> 00:22:21,970behind. Last one, inhale, belly to thigh.Press up and out of your foundation to reach

23300:22:21,970 --> 00:22:28,590it up, and then exhale floating the fingertipsbehind. The belly come to the thigh to come

23400:22:28,590 --> 00:22:35,030down, psheewwwww, one. Fingertips to the mat,two. I plant the palms and step it back downward

23500:22:35,030 --> 00:22:40,309facing to peddle the feet. Work it out. Bynow you might notice that your downward dog

23600:22:40,309 --> 00:22:45,030

is starting to feel a little bit different.Maybe creating a little more space, putting

23700:22:45,030 --> 00:22:49,000more weight on the lower by pressing up andout of the palms, pressing into that fleshy

23800:22:49,000 --> 00:22:53,700part between the index finger and thumb. Rockyour pelvis towards the sky, same thing on

23900:22:53,700 --> 00:22:59,500the other side, dropping the right heel. Inhale,slide the sole of the left foot up. Inhale

24000:22:59,500 --> 00:23:04,320in as you exhale, nose to knee. Think up andover the bridge. So I am really drawing my


21/34

24100:23:04,320 --> 00:23:10,200navel in towards my spine here. Nose to knee.Psewwwww. Inhale, extending, dropping the

24200:23:10,200 --> 00:23:17,200right heel, and exhale, excuse me left kneeto left elbow, pseewwwwwwwwww. Hover, inhale

24300:23:19,110 --> 00:23:26,110extend and exhale crossing over. Left kneeto right elbow, psewwwww. Up an over, extend

24400:23:31,860 --> 00:23:37,650and then slowly going up and over the hurdleand shifting into my runner's lunge on the

24500:23:37,650 --> 00:23:41,360other side. Take a second to check in. Rememberbuilding from the ground up.

24600:23:41,360 --> 00:23:45,860So it's different for everyone. Hug the innerthighs together. Peel that left hip crease

24700:23:45,860 --> 00:23:49,789back, and when you're ready, inhale, reachingthe fingertips forward up and back as I come

24800:23:49,789 --> 00:23:54,059

into my high lunge, coming onto the tippytiptoes here for a second, and then settling

24900:23:54,059 --> 00:23:59,850in by drawing that back heel towards the backwall, peeling that left hip crease in, tucking

25000:23:59,850 --> 00:24:03,760the pelvis, drawing the navel in towards thespine. Remember, we can always keep the hands

25100:24:03,760 --> 00:24:09,500on the waist line here, and just breathe,hugging those thighs together. To move into

25200:24:09,500 --> 00:24:14,480our flow we'll inhale. Reach the fingertipsforward up and back, exhale, float them behind,


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25300:24:14,480 --> 00:24:18,070psewwwww ,and here we go, belly to the topof the thigh, extending through the crown

25400:24:18,070 --> 00:24:23,400of the head as I inhale, extending that backleg towards the back wall, inhale, reach forward,

25500:24:23,400 --> 00:24:28,120up, and back, lifting the heart, drawing thenavel into towards the spine, exhale, float

25600:24:28,120 --> 00:24:34,200the fingertips behind, psewwwww. Inhale, squeezingthose inner thighs together, belly to the

25700:24:34,200 --> 00:24:41,200top of the thigh as I reach forward, breathein, up, and back, and exhale floating behind,

25800:24:43,240 --> 00:24:50,240inhale last time, reaching forward, up, andback and exhale nice and soft in the face

25900:24:52,210 --> 00:24:58,309as I float the fingertips behind, and thenbringing my belly to the thigh part one. Fingertips

26000:24:58,309 --> 00:25:01,330

to the mat, part two.I am going to rock my back up to meet the

26100:25:01,330 --> 00:25:07,450front and come into a forward full utinasen.Feet can be flushed together or feet hip width

26200:25:07,450 --> 00:25:13,100apart. Inhale with your fingertips on themat, look in front of you, nice, long spine,

26300:25:13,100 --> 00:25:19,240and then exhale bowing forward, utinasen.If the legs don't straighten, who cares? Bend

26400:25:19,240 --> 00:25:23,520them generously. You can bend them back andforth, kind of pausing here for a couple of


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26500:25:23,520 --> 00:25:28,580breaths. Psewwwwww. [inhale][exhale] For adeeper stretch we can take the hands to the

26600:25:28,580 --> 00:25:35,580ankles, bend the elbows, left to right, inhale,extend and exhale, bowing forward. So we're

26700:25:35,710 --> 00:25:40,270all levels here, so just find what feels good.We're breathing into the backs of the legs,

26800:25:40,270 --> 00:25:44,169breathing into the back and still drawingthat navel up towards the spine, really drawing

26900:25:44,169 --> 00:25:51,169the navel in. Inhale in on an exhale willrelease, psewwwww, and then slowly bending

27000:25:51,279 --> 00:25:57,860the knees. I will slowly roll up the wholetime, drawing my navel in towards my spine,

27100:25:57,860 --> 00:26:02,179tucking the pelvis in, finding my footing,drawing energy up through the arches of the

27200:26:02,179 --> 00:26:07,299

feet as I come into Tadasana, mountain post,looping the shoulders forward up and back,

27300:26:07,299 --> 00:26:12,880and then eventually bringing my palms togetherat the heart, tucking the pelvis in, observing

27400:26:12,880 --> 00:26:19,880breath here.Now, I am going to come to the center of my

27500:26:19,970 --> 00:26:24,840mat just to demonstrate this, but you canstay at the head of your mat. We're going

27600:26:24,840 --> 00:26:30,799to inhale in, lift the sternum to the thumbs,tuck your pelvis in. Extend to the crown of


24/34

27700:26:30,799 --> 00:26:37,799the head as you exhale, bend your knees, andslowly, psewwwwww. We'll reach the fingertips

27800:26:38,049 --> 00:26:42,630up towards the sky, fingertips left to writeas I inhale. I can take the gaze up, palms

27900:26:42,630 --> 00:26:48,779come together, and then exhale, belly to thethigh as I swan dive forward, belly to the

28000:26:48,779 --> 00:26:54,419thigh, psweeeewwww. Straighten the legs forone breath, inhale in, and then exhale this

28100:26:54,419 --> 00:26:58,900time, bend them generously as you scoop yourtailbone in, fingertips reach forward up and

28200:26:58,900 --> 00:27:04,860back upkitasen, just for five breaths, onetime only, one time only upkitasen. So from

28300:27:04,860 --> 00:27:11,720upkitasen, I have drawn my palms into my hearthere. I am going to melt the bell to the thigh,

28400:27:11,720 --> 00:27:16,250

and then I am going to move into a twist.I am actually going to come profile now to

28500:27:16,250 --> 00:27:19,289show you this. Still working out all theseangles, so here we go.

28600:27:19,289 --> 00:27:22,880Sending my sit bones back, palms together.I am going to inhale, look forward. As I exhale

28700:27:22,880 --> 00:27:27,010I am going to bring the outer edge of my rightarm to the outer edge of my left thigh. So

28800:27:27,010 --> 00:27:32,270pancaking the palms together here in Namaste.Outer edge of the right arm comes to the outer


25/34

28900:27:32,270 --> 00:27:36,529edge of the left arm. Now, I am not goingto collapse here. This is going to be the

29000:27:36,529 --> 00:27:42,120tendency, no worries, that's normal. So Iam going to grow through my spine, pressing

29100:27:42,120 --> 00:27:48,190into the palms, sometimes taking a right fisthere, see, and bringing it into the left palm

29200:27:48,190 --> 00:27:52,830is nice because you can press the left palmup and out of the fist to find that length,

29300:27:52,830 --> 00:27:58,840see, mmmm. It's kind of cool too. It makesme feel like much cooler than I am like a

29400:27:58,840 --> 00:28:03,760ninja or something like. Mmmmm. Shut up Adriene,okay, here we go. Extending through the crown

29500:28:03,760 --> 00:28:09,720of the head, palms pancaking together, orusing this fist of palm maneuver to extend

29600:28:09,720 --> 00:28:13,510

through the crown of the head. Five, nice,long deep breaths here. Don't let your belly

29700:28:13,510 --> 00:28:18,230go here. Draw your navel in towards your spine.Twist really opening the heart towards the

29800:28:18,230 --> 00:28:21,520left side of the room. Extend through thecrown of the head. Now you can see here my

29900:28:21,520 --> 00:28:25,380right knee is trying to come forward. I amgoing to see if I can keep my hips in line

30000:28:25,380 --> 00:28:30,600and knees together here, so I have a lot ofthings on my checklist here, and as I breathe


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30100:28:30,600 --> 00:28:35,190deep, [inhale] if you go a little bit deeper,I can release the right fingertips to the

30200:28:35,190 --> 00:28:39,850ground and inhale, open up through the leftwing. Psewwww.

30300:28:39,850 --> 00:28:44,799One more deep breath in here wherever youare, exhale slowly, melt it back to center.

30400:28:44,799 --> 00:28:50,190Straighten your legs, inhale, look forward,flat back position, and exhale, bending the

30500:28:50,190 --> 00:28:54,190knees generously, hands to the heart, andI am going to repeat the same thing on the

30600:28:54,190 --> 00:28:59,659other side. So inhale, extending forward,exhale, bringing the outer edge of the left

30700:28:59,659 --> 00:29:02,590arm now to the outer edge of the right leg.I am going to work really hard to keep my

30800:29:02,590 --> 00:29:09,590

knees together here as I pancake the palms,and find my twist. So, I know you can see

30900:29:10,770 --> 00:29:16,010my back here, but I am going to keep talking.So twists are amazing for the belly. They

31000:29:16,010 --> 00:29:22,480are detoxifying. They massage those internalorgans so they help us process our food better.

31100:29:22,480 --> 00:29:27,149Extending through the crown of the head Iam going to breathe in, exhale, bowing forward.

31200:29:27,149 --> 00:29:33,070Take a couple of breaths here to just letit go. Pseewwwwwww. So yeah, twists are amazing


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31300:29:33,070 --> 00:29:40,070for our belly. Psewwwww. They tone the belly.They detox. Psewwwwww. And then slowly I am

31400:29:41,169 --> 00:29:45,149going to walk my palms forward from here.I can bend my knees if I need to, and then

31500:29:45,149 --> 00:29:51,730nice and easy I am going to step one leg back,downward dog, and the other downward dog,

31600:29:51,730 --> 00:29:55,990pseewwwwwww.Taking a minute to rest here. Peddling the

31700:29:55,990 --> 00:30:02,740feet, and we go through one more hurdle sequence.Inhale in, exhale, think up and over as you

31800:30:02,740 --> 00:30:07,429shift into your plank. Keep the navel drawingup towards the spine, looking slightly forward,

31900:30:07,429 --> 00:30:14,429and exhale sending it up on the tippy tiptoes, drawing the navel up and back, pseeewwwwww.

32000:30:14,659 --> 00:30:19,950

Two more like that my friends, inhale in.As you exhale, go up and over, shoulders drawing

32100:30:19,950 --> 00:30:26,950away from the ears here. Psewwwwww. Inhalein, exhale, pressing up and over to come back.

32200:30:30,350 --> 00:30:37,350Whenever you're ready inhale, exhale, up andover, last time. Psewwwwww. And this time

32300:30:40,360 --> 00:30:44,090I am going to practice lowering down, so evenif you're not familiar with chataronga, hug

32400:30:44,090 --> 00:30:47,419your elbows into the side body, you can alwayslower your knees here, and I am slowly just


28/34

32500:30:47,419 --> 00:30:51,880check in by slowly lowering down even if Ionly lower half an inch and collapse and fall

32600:30:51,880 --> 00:30:56,360and smile and laugh and fart, then that'sgreat, but I am going to give it a try building

32700:30:56,360 --> 00:31:03,110those muscles and toning the belly. So inhalein, shift your weight forward, and whenever

32800:31:03,110 --> 00:31:06,950you're ready hugging those elbows in, I amgoing to slowly lower down my version just

32900:31:06,950 --> 00:31:12,460checking in, and then whenever I fall intothe belly, I do a new laugh, and I take a

33000:31:12,460 --> 00:31:17,990moment here to rest. Psewwwwwwww.All right, last thing before we flip our burgers,

33100:31:17,990 --> 00:31:23,740before we flip our pancakes and come flaton the back again, I am going to draw my fingertips

33200:31:23,740 --> 00:31:29,360

now towards my toes, forehead kissing themat. Pressing the pelvis into the earth I

33300:31:29,360 --> 00:31:34,669am going to inhale in, slowly lift my headand neck up, drawing the shoulders away from

33400:31:34,669 --> 00:31:41,070the ear, shoulder blades in together. Psewwwwww.A little locust series. This is a great, full

33500:31:41,070 --> 00:31:47,000body strengthener. Great for metabolism. Greatfor your nervous system. Just in general really

33600:31:47,000 --> 00:31:52,000wonderful, full body posture. So inhale inas I exhale, I am going to slowly lift my


29/34

33700:31:52,000 --> 00:31:57,779limbs. Psewwwwwww. Like Mission Impossibleso I inhale in and exhale, pseewwwww, I float

33800:31:57,779 --> 00:32:02,620up. I am drawing my shoulders away from ear,shoulders in and together. I can spread the

33900:32:02,620 --> 00:32:08,080toes. I can point the toes. I want to havea little awareness in my hands and feet here.

34000:32:08,080 --> 00:32:11,230I inhale, careful not to crunch the back ofthe neck, pseeewwwwww, and exhale, inhale,

34100:32:11,230 --> 00:32:18,230so I am literally letting the breath movethis posture. Psweeeeww. I can look forward,

34200:32:18,750 --> 00:32:24,890or to support the lower back, I can look down,psewwwwwwww, a couple more breaths here. And

34300:32:24,890 --> 00:32:30,210then exhale and release, psewwwwww, and thenI repeat that this time inhaling, reaching

34400:32:30,210 --> 00:32:35,970

the fingertips forward, [inhale], and exhalingpsewwwwww, lifting up, Mission Impossible,

34500:32:35,970 --> 00:32:39,480letting things hover.Now, I can get a little creative here. I can

34600:32:39,480 --> 00:32:46,100start to swim. [inhale] Psewwwww. This isa little cheesy, but full body strengthener.

34700:32:46,100 --> 00:32:50,570I can keep my gaze down, my eyes closed, orI can look forward, pseewwww. I can also just

34800:32:50,570 --> 00:32:55,279hold here and let my breath be what movesmy posture. A couple of more breaths here.


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34900:32:55,279 --> 00:32:59,390When you feel satisfied, gently with grace,with control, release, bringing the palms

35000:32:59,390 --> 00:33:05,380underneath the shoulders, and pressing upand back for a couple of breaths in child's

35100:33:05,380 --> 00:33:11,090pose, counterpose rounding the spine as Isend the sit bones back, and then swimming

35200:33:11,090 --> 00:33:18,090the fingertips forward around the back tocome here in balasama. Just a couple of breaths

35300:33:21,649 --> 00:33:27,149here, psewwwwww. And then slowly I will tracea line with my fingertips up, transition to

35400:33:27,149 --> 00:33:32,649all fours, cross the left ankle over the rightthis time as I cross through being mindful

35500:33:32,649 --> 00:33:36,409of the ankles of course and the knees, usingmy fingertips and palms to support this transition

35600:33:36,409 --> 00:33:43,409

as I come back through ta, to dandasan, andthen shifting my weight to my back, aahhhhhhh.

35700:33:48,610 --> 00:33:55,610Once you find your way here, guess what? Wehave one more thing to do. Ahhhhhhh. We come

35800:33:57,480 --> 00:34:03,039flat on the back. Once again, we inhale, drawthat navel down, scoop the tail bone up, and

35900:34:03,039 --> 00:34:07,360lift the shins, psewwww up towards the sky.So just as we started our sequence today I

36000:34:07,360 --> 00:34:12,290am going to inhale. Reach my fingertips upover the head. Interlace the fingertips. Bring


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36100:34:12,290 --> 00:34:17,500them behind. I am creating a little hammockfor my head here. Thumbs extending so that

36200:34:17,500 --> 00:34:21,329I have a little extra support on the neck.Remember that big piece of fruit here. So

36300:34:21,329 --> 00:34:28,329I am not crunching here, but I am nice andopen. Elbows wide. Here we go, inhale in.

36400:34:28,500 --> 00:34:33,730As you exhale, lift your head and neck andshoulder if they aren't already lifted.

36500:34:33,730 --> 00:34:38,629And on an exhale, I am going to straightenmy right leg. Psewwww, a little bit of a diagonal

36600:34:38,629 --> 00:34:42,060here. So if you're looking, if you're in aroom, if you're not outside and you're in

36700:34:42,060 --> 00:34:46,300a room, then you can see the crease of wherethe wall and the ceiling meet. I am kind of

36800:34:46,300 --> 00:34:53,300

sending my right toes towards that crease.Lots of space, long in the spine, inhale in.

36900:34:53,609 --> 00:34:58,820As I exhale, I am going to reach both fingertipsup and over towards the left side of the room,

37000:34:58,820 --> 00:35:03,800and this is where I am like holding Symbaover the cliff here, so I am not collapsing

37100:35:03,800 --> 00:35:09,730in, but I am holding Symba out like the circleof life. So nice, long lines is what I am

37200:35:09,730 --> 00:35:16,060getting at here. Breathing, navel's drawingdown, table and scooping up. Inhale in, exhale,


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37300:35:16,060 --> 00:35:20,430switch. Point your left toes, bend your rightknee in, take Symba over to the other side.

37400:35:20,430 --> 00:35:25,589Pseewwwww.A couple of breaths here in the circle of

37500:35:25,589 --> 00:35:31,339life. Then the moves a circle, I am goingto regret this, inhale in, exhale, shifting

37600:35:31,339 --> 00:35:35,570up and over, taking Symba. I totally justthought of Symba right now. It's not something

37700:35:35,570 --> 00:35:41,790I normally say [laughs] in practice, but reachingand then back and forth in your own time,

37800:35:41,790 --> 00:35:46,290psewwww. So this is the equivalent of likethis bicycle thing, but we're not crunching,

37900:35:46,290 --> 00:35:52,740we're keeping it nice and open. So lots ofspace in the throat, psewwwwwww. Back and

38000:35:52,740 --> 00:35:59,740

forth, diagonal line, bent knee, pseewwwww.Psewwwwww, psewwwwwww. Sometimes in class

38100:36:03,150 --> 00:36:10,020we take the palms together here Namaste two.And when my breath starts to get compromised

38200:36:10,020 --> 00:36:15,430is when I can stop this, and then come backto it, or if I am starting to get this crunch

38300:36:15,430 --> 00:36:19,070then instead of the space, then that's alsoa good time to take a rest. When you feel

38400:36:19,070 --> 00:36:22,780satisfied, we'll come back to center. We canpulse here just like we did at the beginning


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38500:36:22,780 --> 00:36:29,780of class.And then hugging the knees into the chest.

38600:36:30,650 --> 00:36:35,650I will finish with the hedgehog posture, roundingthe spine, visualize lots of space between

38700:36:35,650 --> 00:36:41,060each vertebrae, nose to knee keeping the shouldersand elbows relaxed, so I am tagging a little

38800:36:41,060 --> 00:36:48,060weight in my elbows here. Hmmmmmmmmm. Thenlastly, extending the fingertips to reach

38900:36:50,589 --> 00:36:55,040towards the outer edges of the feet. I amtotally scooping my tailbone up, drawing my

39000:36:55,040 --> 00:37:01,670navel down, really compressing my belly, rinsingout, massaging those internal organs, psewwwwww,

39100:37:01,670 --> 00:37:08,000one more breath, and then exhale just as wedid before, recline, butterfly. Soles of the

39200:37:08,000 --> 00:37:13,690

feet together. I soften in the belly. I relaxthrough the bowl of the pelvis here. Relax

39300:37:13,690 --> 00:37:19,820the shoulder blades. Find that open chest.I take a deep breath in, then exhale out through

39400:37:19,820 --> 00:37:26,820the mouth. Ahhhhhhhhhh. Two more like that,like a lion's breath inhale. [inhale] And

39500:37:28,410 --> 00:37:35,410exhale, completely, psssshhhheeewwww. Lastone, full breath, inhale, deeply [inhale],

39600:37:36,560 --> 00:37:43,560and exhale, let it go, ahhhhhhhhhh. Draw thelegs down one at a time, and then take a moment


34/34

39700:37:45,880 --> 00:37:52,880here to rock on the heels psheewwwww, andrest. Hmmmmmmmm.

39800:37:54,130 --> 00:38:00,950Okay, so that was our first sequence for Yogafor Weight Loss. Just a basic sequence. Do

39900:38:00,950 --> 00:38:05,619what you can. Build up. Let it be a processrather than, "Oh, I can't do that, never watching

40000:38:05,619 --> 00:38:09,440that, and I am going to try it." Give it atry, remember the beginning stages are always

40100:38:09,440 --> 00:38:13,920the most difficult, and I am here for you.We have many more sequences that fall under

40200:38:13,920 --> 00:38:20,480Yoga for Weight Loss among many other thingsfor 2013. So subscribe to the channel. Be

40300:38:20,480 --> 00:38:27,480sure to "like" Yoga with Adriene on Facebookso you don't miss out on anything. Let me

40400:38:28,950 --> 00:38:35,950

know if you have any questions. Please leavecomments below, and good luck. Namaste.

yoga for weight loss - 40 minute fat burning yoga workout!.srt

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