Yoga learning Yoga For Abdominal Wall | 14 Minute Core Practice | Yoga With Adriene > Yoga

 

- Hey everyone and
welcome to Yoga With Adriene.
I'm Adriene and
today we have
yoga for abdominal
wall strengthening.
This is a request so
hop into something comfy
and let's get started.
(gentle music)
Alright my friends,
let's begin on all fours.
Come on down to the ground,
set yourself up for
a nice Tabletop Position.
Upper arm bones rotate out.
Immediately start to draw your
lower belly in up towards your
spine, your navel in
up towards your spine.
Lengthen through the neck, press
into the tops of the feet and
let's start to
move with the breath.
Here we go,
inhale to drop the belly,
open the chest.
Exhale to round
through the spine.
Inhale to drop the
belly nice and slow.
Tap into your
breath right away here.
Exhale rounding through.
One more time on your own.
Now inhale back
to neutral spine.
Claw through the fingertips,
take pressure out of the wrists,
curl the toes under, here we go.
Inhale, press away
from your yoga mat.
Exhale, lift the knees, just
the knees and let them hover.
We start to turn on
through the abdominal wall.
We press away from the yoga mat.
We're breathing deep here.
Nice, slow and in
control with our breath.
Tug the shoulders
away from the ears.
Start to feel all of
those muscles begin to light up.
You can smile.
Breathe deep
we're here for five,
four, three, on the
one listen carefully,
hug just your right
knee into your chest.
Squeeze and hover and lift and
then release right toes to the
ground and then squeeze
left knee up towards a chest.
Squeeze, hover and
lift and then lower it down,
both knees at a
time with control.
Beautiful work.
You're gonna slowly
bring the big toes together.
Knees nice and wide,
send the hips back.
Active arms today as we
reach the fingertips
forward, inhale.
And then exhale
rounding through chin to chest.
Peek at me if you need to.
Then inhale,
tug the shoulders back,
look forward.
And exhale chin to chest.
Now, as you do this think about
squeezing the lower belly and
the upper abdominals
in towards the center.
Zip 'em up tight and
then inhale let it breathe.
Open your heart, exhale.
Lower belly and upper abs
cinch in towards the middle,
squeeze and lift.
Hug that midline in towards
your center and then inhale,
open the chest, look forward.
Awesome work.
Inhale and again
here lift your chest.
Exhale, plant the palms, we're
gonna come all the way back up
through that Tabletop Position
and then we're gonna slowly
press away from the yoga mat,
curl the toes under and this
time just lift the hips up and
back to Downward Facing Dog.
You got it, peddle it out here.
Just want your
body to feel good
before we come on to our backs.
Breathing deep.
Shake the head loose,
make the most of this.
You can also repeat this
sequence twice or even three
times if you want to make
it a little bit more full.
Inhale in deeply, and then on
the exhale you're gonna bend the
knees and step, hop, float,
jump all the way up
towards the front
and then you're gonna
slowly bend your knees,
staying connected to your core,
come all the way to a seat in
however you see fit.
And then when you get
there you're gonna keep this
connection to your core
as you send the toes forward,
shins parallel to the ceiling,
lift the legs.
We're here in a modified Boat.
If your abdominal wall is just
turning on for the first time in
maybe forever you can keep the
heels on the ground or you can
even experiment with the toes if
you have the flexibility in the
tops of the ankles.
So you're here, here, or here.
Now that same action point
of taking the lower belly
and the upper abs
and drawing them gently in
toward each other here.
See if you can tap into that.
Breathing all the while.
Softening through
the skin of the face.
Imagining the whole abdominal
wall beginning to light up,
beginning to wake up here.
Lift your chest even more, you
got it and then slowly lower the
toes all the way to the ground,
keep the chest lifted and then
inhale lift 'em back up.
Beautiful, exhale, drop the toes
and inhale lift 'em back up.
Beautiful, drop the toes.
Inhale, lift 'em back up.
And if this gets to be too much
you can just go
one toe at a time.
Now, let your lower ribs
your upper abdominals
be really heavy.
Drawing in here, you got it.
Keep it going.
Either one or two
at a time or both toes.
You got it.
Hug those lower ribs in.
We're here for three,
two and give me one more,
here we go.
Yay! And then slowly
come all the way up.
Give your lower back a rest.
Sit up nice and tall.
Walk the heels in
line with the hip points,
toes pointing forward.
This is one my
favorite yoga moves.
Inhale, lift the chest,
lift your heart and exhale,
bow your head.
Let the shoulders round,
just take a rest.
Sweet, awesome work.
Inhale, lift the heart.
Exhale, come all the way
on to your back nice and slow.
So extend the legs out first.
Take your time getting there.
Use this opportunity
every moment of this
short practice to check-in.
Where am I at today?
How am I doing?
And then it's really fun once
you start to enjoy the process,
the journey of the
unfolding and feel like wow,
I never used to be able
to do this and now I can.
Okay, a couple more things here
and then I'll send you
on your merry way.
You're gonna
interlace the fingertips,
bring them behind the head,
elbows nice and wide.
Take a deep breath in here.
As you exhale,
draw the navel down.
(audibly exhales)
Beautiful, let this be
what lifts your knees up,
shins parallel to the ceiling.
Just gonna center
myself on my yoga mat.
Beautiful.
And then again, upper abdominals
and lower belly drawing in
towards the midline.
Should feel your lower
back really flush on the mat.
You want to try to draw your
knees over the hip points.
However, if we're still working
to get that lower back flush,
draw the knees
just in a bit. Okay?
So you can in time
get the knees out here,
really lighting up
that abdominal wall.
Inhale in, exhale keep your gaze
up towards the sky as you lift
your head and your
neck and your shoulders.
Beautiful, inhale in.
Exhale, straighten
just the right leg.
Beautiful, here we go.
Ready? Inhale, keep
scooping the tailbone up.
Hugging those ribs down.
And on an exhale,
slowly drop your left toes
to kiss the earth,
right leg stays straight.
Inhale, lift it up.
Exhale, drop it
down nice and slow.
Inhale, lift it up.
Exhale, drop it down.
Inhale, lift it up.
Look up and back like almost as
if you're trying to
look behind you.
Exhale, drop it down.
Awesome, bring both
knees back into center.
Take a rest if you need to.
Inhale in, exhale
lift the head, the neck,
the shoulders try to
keep the elbows wide.
So keep the integrity
of the spine from
your yoga practice here.
Alright, then
straighten the left leg.
Just as much as you can so if
you really want to challenge you
can be here working here.
Just don't want it
to go to lower back
so straighten that left leg.
Most people will be right
nice and tall right up here.
Nice and high.
Great, look up and then
look back and here we go.
Inhale in, exhale drop the right
toes to the ground
nice and slow.
Now as you do this, keep
those lower ribs nice and heavy.
Here we go.
Scooping it back up,
nice and easy.
Keep the elbows wide.
Slow and in control.
Neck is nice and long.
No pain in the neck.
Squeezing, navel down,
tailbone lifting up.
Breathing deep, you got it.
Let's do one more.
Awesome, then
bring both knees in,
inhale to lift up, squeeze.
We're here for five.
Slowly breathing deep.
Lifting tailbone up.
Three, two,
elbows nice and wide.
Look up and behind you and one,
awesome, release.
Hug the knees into the chest.
You did great.
Take a deep breath in.
On the exhale,
kick the left leg out.
Inhale, slowly big full breath.
And then exhale peel the
nose up towards the knee.
Beautiful, release
the head back down.
Inhale, exhale supine twist.
Guide your right knee
over towards your left.
Open up through your right arm.
Three breaths here,
breath deep, close your eyes.
Breathe into your belly.
And slow and with control
from your center come back.
Hug both knees into the chest.
Take a deep
breath in once again.
And then exhale,
shoot your right leg out.
Great, scoop the tailbone up,
hug the lower ribs in.
Inhale.
Exhale, peel nose
up towards your knee.
Nice and then slowly lower down.
Inhale in, and exhale
guiding the left knee
over towards the right side.
Supine twist, you're gonna open
up through your left arm here.
It should feel
amazing and three nice,
easy, loving breaths.
Breathing into your belly,
your diaphragm.
Nice work.
Slowly from your center,
bring it back.
We'll hug the knees
into the chest one last time.
Maybe you peel the nose
up towards the knees here.
Find what feels good.
And then finally we'll bring
the knees super wide here.
Soles of the feet
are gonna press together.
You're gonna send the
fingertips towards the knees.
Inhale in and
then exhale lift up.
Now, not crunching
in the neck here.
Keeping the chest nice and open.
Press the feet together,
breathe deep.
I'm just going to reach my left
fingertips out past my left knee
and then come back to center.
Look up.
And then right fingertips
out past and then look up.
And back and forth in your own
time targeting the obliques.
Giving your full
abdominal wall in.
All of these shapes, moves,
vinyasas today are going to
support you in
your yoga practice.
The physical yoga
practice so breathe deep.
You gotta breathe,
you got to bring the breath.
Back and forth.
If you're feeling
some tension in the neck,
you can
interlace the fingertips.
Keep the same action just
draw your elbow to the side.
Think of your
spine nice and long.
One nice, long,
big staff or dunda.
Alright, even it out here.
We're here for five.
Four.
You got it.
Soft and easy.
Three.
Two, you got it.
And one more, we got this!
Beautiful.
Slowly relax the head,
shoulders down.
Yay, bring the hands to
the outer edges of the legs,
walk the knees together.
If it feels good you might walk
the knees all the way out to the
outer edge and allow
the knees to fall in just
for a breath or two.
Maybe take your
hands to your belly.
Inhale, lots of love in and
just relax as you breathe out.
Great, extend the
legs nice and long.
Take a deep breath in.
And exhale to relax everything.
A complete surrender.
Just soft in the
muscles of the belly.
Let your bones become heavy.
Give thanks for this moment.
Just pause in stillness.
Then slowly begin
to wiggle your toes,
wiggle your fingertips.
Bring one knee up
and then the other.
And then we're gonna
turn to one side
and slowly press all the way up.
And then you're gonna come all
the way up to a seated position
or to all fours if you
want to repeat the video.
So you're gonna
come to all fours,
reach, start the video and
do it one or two more times.
If you're done for the day,
you did awesome.
Way to show up.
Just a little goes a long way.
You know, we don't
always have a lot of time.
But to show up and
really show up with
the breath is
a wonderful thing.
Let's bring the palms together,
right up to the third eye.
The highest in me
recognizes the highest in you.
Have an awesome day.
Namaste.
(gentle music)