Today We're Going To Learn A Quick Sequence For Weight Loss, So We\'re Going To Use The Entire Body, Stimulate The Belly: Expectations vs. Reality

Hello, and welcome.
I am Sharmin
Today we're going to learn a quick
sequence
for weight loss, so we're going
to use the
entire body, stimulate the belly, get
that

we're going to learn a quick sequence for weight loss

digestive tract happy and healthy
for the
new year, and we're going to begin today
on
our mats, duh, on our backs.
So let's come to flat back position,
hmmmm,
and this pony tail is not working
out for
me.
There we go.
All right.
I am going to tuck my chin into my
chest,
lengthen through the back of the
neck.
I am going to press into my head like I
did
in Chavasan video.
I am progressing to press into my elbows.
I am going to draw my shoulder blades in
together
and down, just creating a little
space, broad
collar bone here, open chest, mmmmmmmm,
and
I relax back down, and I am going to
extend
my legs out long and inhale, reach my
fingertips
up and over my head, full body
stretch here
from fingertips to toes I can point and
flex
the feet, and this is organic here.
This is easy-breezy beautiful cover
girl,
and I really just want to take a
moment right
now to say that the more organic
movement
we can find and create, the more
correct we're
doing our yoga.

we're going to learn a quick sequence for weight loss

So although I am here to guide you, feel
free
to move within the sequences,
especially as
we continue on through the year.
Find that organic movement in your body.
Okay, so I am going to inhale in,
stretch
one last time.
Just full body stretch just waking up
from
fingertips to toes, and then on
exhale, I
am going to flex my feet, toes up
towards
the sky, and slowly
psheeeeeewwwww, float
my fingertips down by my side.
I will plant my palms here, and then
just
checking in with this core, this
belly which
we're going to bring a lot of attention
to
here, at the top of the year, just
kind of
stimulating, massaging those internal
organs.
Again, getting that digestive tract
happy
and healthy.
Pressing into the palms.
Instead of going right leg, left leg, or
one
leg than the other, I am going to
bring my
awareness to my navel.
Udi and abunda, we draw the navel
towards
the spine, tuck the pelvis, and
then just
check in, even if it's not possible in
this
moment, I am going to slowly try to
lift both
knees up at the same time.
So you might be like haha!
No way.
And that's fine, and then if it didn't
happen
on the first time and you want to
try it again
sometimes I'd like to do it a couple of
times
just to, "Oh, yeah," check in with
my center.
From here I'll scoop the tail bone up,
letting
my lower back become flush with
the mat.
Feel free to rock a little side to side,
hug
your knees into your chest if you
need a moment
here, pheewww.
And then from here I am going to inhale.
Slowly lift my knees so that they are
above
my hip points.
Now my lower back is going to want to
come
up from the mat, mmmm, mmm, I am
going to
scoot my tailbone up and support my back
by
drawing my navel in, also checking in
with
that center again, connecting to the
abdominal
wall.
Right away here I am already feeling
this
fire in my belly.
So if I am feeling like it's difficult
to
keep the lower back flush with the
mat, bring
your knees a little bit in front of the
hip
point.
So rather than stacking them evenly,
especially
for beginner it's nice to get
that lower back
down to the ground.
I can point my feet here.
I can flex my teat, feet, my teat
[laughs],
I can flex my feet.
I can spread my toes, yogi toes, it
doesn't
matter.
I just want a little bit of brightness,
a
little bit of awareness to the feet so
I am
not just hanging into my bones, but I am
nice
an stacked; bright in the feet.
Inhale, reach the fingertips up towards
the
sky and behind again, pheeewww, on an
exhale
I settle in, opening the shoulders.
Then I am going to interlace here, bring
them
behind my head, keeping my thumbs
extended
here, maybe giving my neck a little
massage,
and then opening the shoulders.
Now this whole time I am not just
hanging
out.
I am drawing my navel down.
I am scooping my tailbone up.
So the opposite of that would look like
this,
but I am scooping my tailbone up,
drawing
my navel towards my spine.
Shins parallel with the ceiling, knees
in
front of the hip points if you need a
little
more lower back support.
Press your elbows into the mat.
Tuck your chin into your chest.
Inhale in.
As you exhale, scoop your tail bone up,
draw
you navel down, and slowly begin to
lift the
head, the neck the shoulders, the
elbows.
It doesn't have to be a Cirque du Soleil
move.
It can just be a nice, little hover
here.
In fact, imagine you're holding a big
piece
of fruit, maybe a big, juicy mango
or cantaloupe,
or whatever the heck you want in between
your
chin and chest.
So rather than coming into a crunch as
we're
used to, I am creating space.
I am really drawing my navel down as I
keep
my elbows nice and wide.
The tendency here is to crunch.
I am going to keep it nice and long
imagining
my big piece of fruit here.
My belly is working out right now, and
then
tendency number two is that the
elbows kind
of want to come in to shield yourself
from
the hell, and instead we want to
open ourselves
up to the light.
That was cheesy, sorry, but it's true.
So, keeping it nice and open and soft in
the
face on that same grace note.
It's like instead of clinching here I am
letting
my belly do the work.
I am creating that inner fire.
I am breathing nice, long, smooth deep
breaths,
keeping those elbows wide.
Psheeeeeeeew.
Pfeeeeeeeeew.
Using my thumbs to pull the back of the
neck,
nice and long.
[breaths] After a couple of nice, long
deep
breaths here.
I will inhale in and exhale slowly lower
down,
taking a rest here, bringing the
soles of
the feet to the outer edges of the mat,
and
then letting the two knees fall into
center.
I take a couple of breaths here, just
relaxing,
and breathing into the belly.
Again, remember when you inhale, we fill
the
body with air, so that breath travels
down.
When you exhale it comes back up and out
through
the nose or mouth.
So I am taking my arms here to cactus
arms,
just opening taking a breather, and
then I
will come back.
Inhale, bringing the knees above the hip
points
or slightly in front.
Shins parallel, right away, scooping my
tailbone
up, drawing my navel down.
Interlacing the fingertips, bringing
them
behind the head, thumbs extended as
once again
I find that nice, big open space between
my
chin and my chest, my chin and my
heart.
Elbows are going to want come in here,
but
instead I am going to open the mouth
wide.
Pffeeeew.
Now you can see me point and flexing and
moving
my feet.
That's because rather than coming into
our
perfect, asana shape which I am not
inspiring
us to do, I want us to.
I do want us to be in correct alignment,
but
I want us to empower each other,
especially
in yoga, but in life, to find what feels
good
and to work organically into the
posture.
Then we come into whatever that perfect
pose
is.
So keeping it alive.
Pfeewww.
Listening to my body.
My belly is working really hard here.
Again, I am going to take a couple of
nice,
long deep breaths.
Let's take five here as I extend through
the
crown of the head and exhale scooping
the
tail bone up.
Pshhheeeeew.
Elbows nice and wide.
Skin in the face soft.
[breath] So even though I am working
really
hard in the belly here.
Keep breathing.
I am finding a grace, a sense of ease in
the
upper body, supporting my lower back
by drawing
the navel in.
Now, I can take a rest here, or to go
one
step further, I am going to inhale in
as I
exhale.
I am going to shoot my fingertips out
towards
the outer edges of my mat.
I am going to turn my palms face up so
the
shoulders can really drop in the
socket coming
away from the ears.
I can come into moodra here if I like,
whatever
you like.
Open palms, and we take a couple of
breaths
here, again, building that fire
in the belly,
massaging those internal organs, staying
nice
and loose and easy-breezy in the
next.
Psheewwwww.
Again, knees are above the hip points or
slightly
in front.
I am open in the throat chaka, so I am
not
crunching here, but nice and open.
Let's take one more deep breath here.
This is kind of like a cockroach pose.
I am going to regret this.
I am going to look at this video and be
like,
"What are you doing?"
But I am engaging my core.
Here we go.
One last breath.
Psheeeew.
On an exhale I am going to come to
recline
butterfly.
Soles of the feet together, and just
letting
it all hang for one breath,
mmmmmmmmmmmm,
and I extend my toes out, reach my
fingertips
up and overhead, again, nice
full body stretch.
Pfffffffff, and exhale floating the
palms
down, psshewwwwww.
Once again, I am going to see if I can
hug
my knees into my chest by bringing
them both
in at the same time.
Here we go, let's see if I can do it.
Yeah, baby, and then rocking a little
side
to side, massaging the lower back.
Inhale, draw the toes up towards the
sky.
Now, if the legs straightened, great, if
not,
keep them bent, who cares?
Bend your knees as generously as you
need
to letting the blood flow in the
opposite
direction.
I am scooping my tailbone up, navel down
towards
the earth.
If I can straighten my legs, I am going
to
flex my feet so my toes are pointing
now towards
my face, pressing into the heels,
pressing
into the tops of the thighs, and
then inhale,
reaching the fingertips up and overhead.
Exhale, I am going to slowly lift, just
like
I did before, head, neck, shoulders
as I reach
my fingertips towards my ankles, but
again,
I am not crunching here.
I am keeping it nice and open in the
upper
body.
So it's still keeping that broadness in
the
chest.
Fingertips reaching towards the heels
again.
If I bend my knees, same, no big deal
here.
Finding what feels good, listening to my
body,
keeping that big piece of fruit
between my
chin and chest.
Shoulders drawing away from the ears.
One more breath here.
Hang with me, and then exhale and we
come
back.
Psssssheeewww.
Fingertips reaching up and overhead.
Inhale in here.
Extend through the crown of the head,
long
neck, exhale, reach your fingertips.
Draw your navel down, reaching towards
my
heels.
Psseeeeeewwwww.
Inhale, reach it back, and now we flow.
Exhale, reaching up, psheeeeeewwwww.
Inhale, fingertips reaching up behind
you.
Exhale, peeling it up, nice and long in
the
spine.
Inhale, reaching back, exhale, navel
draws
up.
Scoop your tailbone up towards your
heels,
and back and two more, inhale,
exhale, pseeeeeewwww,
[inhale], pseewewwwwww.
Now, for a little more fire in the
belly.
I can take five breaths to pulse here.
So I am keeping my toes pointing or my
heels
flexing, and I will pulse.
[sounds] Kind of snorted on one of
those.
Okay, I am reaching towards the outer
edges
of my feet.
Inhale, reach the fingertips back,
exhale,
floating the palms down.
Route your palms to the earth and just
for
funzies checking in with my core I
press into
my palms and slowly lower down.
I am with control, with ease.
Even if I only get this far on the
collapse
involved, that's fine.
Checking in with that belly, that fire.
Psheeeewww.
Slowly lowering down, using the palms,
navel
drawing towards the spine, and then
when the
heels release, I take a second here to
relax
and rock the head a little side to
side, ear
to ear.
When I am satisfied, I will pancake the
palms
back down on the earth and inhale,
last time,
drawing those knees at the same time
back
into the center.
This time crossing the right ankle over
the
left, grabbing onto the outer edges
of the
feet, I can take a second here to just
find
that full body smile, bending the
elbows left
to right.
Rock a little side to side, and then I
am
going to rock and roll it up, north to
south.
So inhale, exhale, start rocking.
You can do this a couple of times here,
massaging
the spine.
It might look and feel a little
ridiculous
at first, but it's awesome.
Kind of working out the kinks, and then
eventually
I will come to rise back up.
I will put my hair back up because my
hair
is all asymmetrical.
I did a movie last year and they cut
asymmetrical
and I haven't got a haircut
yet because I
am just going with the flow.
It's 2013 baby!
Okay, so I have created this fire in my
belly.

we're going to learn a quick sequence for weight loss

I am feeling it right now.
I am going to continue on my journey by
pressing
the palms in front of me,
spreading the palms
wide, and then slowly transitioning to
all
fours.
So just situate yourself in the center
of
your mat.
Come to that tabletop position,
spreading
the palms wide.
I inhale in, exhale, press up and out of
my
foundation.
Drawing the shoulders away from the ears
here.
Inhale, look forward, drop your belly
and
exhale.
I am slowly going to transition into
downward
dog by curling the toes under,
walking my
fingertips forward, and then slowly
lifting
the hip points up towards the
sky, nice and
slow on this first one as I peddle the
feet
out.
Pressing into my palms, tops of the
shoulder,
rotating away from the ears,
just working
out here for a couple of breaths, nice,
long,
smooth, deep breaths as I massage
my feet,
and wake up my dog, bending the knees
generously,
and then now I would like you
to imagine there
is a hurdle in the center of your mat.
Remember track and field day, those were
fun!
I used to eat sour pickles.
Anyway, big hurdle in front of the mat,
nice,
friendly hurdle, right?
That's a metaphor if I ever said one.
Inhale in.
As you exhale you're going to go up and
over
that hurdle.
So rather than just transition and
collapsing
into the bones to plank.
Ah, ha, ha, ha.
I am going to go up and over.
I am going to empower myself.
I am going to light up the body.
So inhale in.
As I exhale I am going to up on my
tippy-tip
toes, drawing my navel up
towards my spine
and slowly shifting my weight forward
into
plank.
As I slowly lower my hip points, I
extend
through the heels.
I squeeze the buttocks together,
shoulder
blades in and together as I
extend through
the crown of the head, maybe taking the
gaze
slightly forward, and then I take a
deep breath
in here and exhale.
Rock on the toes, draw the navel up, go
back
up and over that hurdle, psssseeeew.
Dropping the heels here.
It doesn't matter if the heels touch the
earth
or not.
Just working it out, being in the
moment.
Inhale in as I exhale again, up and over
the
hurdle.
Think up, and over and instead of
settling
in here to the bones, I am
keeping that upward
motion.
I am drawing up through my navel,
squeezing
my shoulder blades together.
I begin to press into my heels.
Maybe take the gaze slightly forward.
Inhale in.
Exhale back up and over.
Send it back.
Downward dog.
Psseeeewww.
Peddle the feet.
Take a deep breath in and exhale up and
over,
drawing the navel towards the
spine, and again
instead of settling in here, I come into
my
plank with an integrity, with a nice,
strength
in the core, really stimulating those
internal
organs, that abdominal wall,
nice and strong,
pressing up and out, here I go, up and
over
the hurdle.
Haaaaaa, and one more time.
Deep breath in, and exhale,
pseeeewwwwwwwwwwwwwwwwww.
[inhale] Pseewwwwwwwwwww.
Peddle the feet.
Drop the left heel.
Slide the sole of the right foot up.
So rather than just hiking the leg up, I
am
going to slide.
Draw a line with my right foot up,
keeping
the hips level here so not
letting them stack
right now, but keeping it nice and
level,
drawing my navel in.
I will inhale in, exhale slowly, bend
that
knee, shift your weight forward.
Nose to knee.
Inhale, extend, drop the left heel.
Lift the right leg up and exhale
shifting
forward, nose to knee.
Psewwwwww.
Rounding the navel drawing in.
Only three of these lifting up, last
one,
and exhale psweeeeeewwwwwwwww.
And this time stepping that right leg up
into
our runner's lunge.
Check it out.

we're going to learn a quick sequence for weight loss

Working out the kinks.
Opening up through the left hip crease.
Peeling that right hip crease back.
Making sure I am not on a tight rope
here,
but rather on two parallel lines,
and then
looping the shoulders forward up and
back.
I find a little bit of a lift.
So even if I am not finding a big lift
here,
just taking some of the weight out
of my fingertips
to check in with that core.
One breath here as we just check in.
Pssewwwww, and then planting the palms.
I will step it back downward facing dog.
Psweew.
Know dropping the right heel, sliding
the
sole, the left leg up.
I slide it on a breath in, and on an
exhale
slowly shifting forward.
Psweeeeewwwwwwwwwwwww.
Nice and slow, nose to knee.
Only do three of these here, so take
your
time.
Inhale, extend, dropping the right heel,
extending
the left leg, pressing up and
out of the palm
and shifting forward on an exhale, nose
to
knee, navel drawing up,
pseeewwwwwwwwww.
Last one, inhale, extending through the
left
leg, right heel drops, exhale,
shifting forward,
navel draws in, nose to knee, full body
experience
here.
Nice and slow.
Inhale, extending the leg out, and then
hiking
it back up.
Sounds a little different doesn't it?
Mmmmmm.
Runner's lunge.
Give it a little rock.
Peel that left hip crease back here.
Open up through the right hip crease.
Take a second to come off the fingertips
just
to check in with your core, looping
the shoulders
forward, up and back.
Inhale in, smile.
Exhale, plant your palms.
This time step it to plank.
So whether I am in full plank or half
plank
I am wanting to create a nice,
straight line
from the crown of the head to the tip of
the
tailbone.
This diagonal line.
I am going to inhale in here, and
exhale,
bend my elbows just halfway.
Psweeewwwwww.
Inhale, extend.
Pfffff.
Exhale, bending half way.
Psweeew.
Inhale, extend, and last time, only
three,
half way, and then we come up all
fours, bring
the two big toes together, open the
knees
as wide as the mat, inhale, scoop
your heart,
and exhale.
Halleleujah!
We sent the sit bones back to kiss the
heels,
and we can either rest here and
extend a child's
pose, or we can slowly draw the palms
together
and take a variation here
bringing the palms
behind the head.
Mmmmmmm.
Three nice long deep breaths here.
[inhale][exhale]
On your inhale, see if
you can fill the lower
back with air.
On your exhale imagine your sit bones
melting
down to kiss your heels.
Pssseeewwwwww.
Inhale in.
Exhale, drawing the shoulder blades in
together
so there's lots of space between
the ears
and shoulders even here.
After three breaths I'll inhale in again
to
look up, drawing my fingertips
forward, and
again, nothing fancy, just a nice,
organic
transition here as I spread the
palms, awareness
in all ten finger prints.
Come back to all fours.
And whenever you're ready, curling the
toes
under, drawing that navel in as I
slowly lift
up, ahhhh.
There, more facing dog.
Same thing with a little bit of a twist
now.
Here we go, dropping the left heel.
I will inhale, slide the sole of the
right
foot up.
Keep drawing your navel in towards your
spine.
On an exhale I am going to shift my
weight,
but this time I am going to
really consider
going up and over my hurdle as I draw my
nose
to my knee, pssseeeeewww.
Inhale, extend it back, dropping the
left
heel, extend the right leg.
This time up and over, but I am going to
bring
my right knee to my right elbow,
hovering.
Pshewwwwwww.
Pressing up and over, sending that right
leg
back, left heel down.
This time I am going to shift weight,
twisting
to bring my right knee to my
left elbow hovering,
psheewwwwwww.
Up and over as I extend, and then all
the
way through and into my lunge.
Psewwww.
Runner's lunge, right leg forward.
Preparing for high lunge here.
I am going to draw my navel into my
spine,
press into the front foot and
extend my back
heel.
Inhale, reaching the fingertips forward,
up
and back, lifting in the heart to come
all
the way up to high lunge.
Now, there's plenty of variations here.
We can keep the hands on the waist line
for
a little more stability here.
If I feel like my shoulder, they are
cramping
in towards my ears, I can open
up, flying
V. I am going to inhale in here.
As I exhale, I am going to draw my heel
towards
the back wall, really opening up
through the
left hip crease, peeling my right hip
crease
back.
Now soften through the front rib cage.
Draw your navel in towards your spine.
Tuck your pelvis in.
Inhale, high lunge.
As you exhale, flow your fingertips down
and
away opening the shoulders.
Now, inhale, I am going to bring my
belly
to my thigh, shifting forward.
Inhale, reaching forward, up and back.
Exhale, opening by bringing the
fingertips
slightly behind the hip
points.
Two more like this, inhale, belly to the
thigh,
reaching forward, up and back
strong in that
back leg, exhale, floating the
fingertips
behind.
Last one, inhale, belly to thigh.
Press up and out of your foundation to
reach
it up, and then exhale floating the
fingertips
behind.
The belly come to the thigh to come
down,
psheewwwww, one.
Fingertips to the mat, two.
I plant the palms and step it back
downward
facing to peddle the feet.
Work it out.
By now you might notice that your
downward
dog is starting to feel a little
bit different.
Maybe creating a little more space,
putting
more weight on the lower by
pressing up and
out of the palms, pressing into that
fleshy
part between the index finger and
thumb.
Rock your pelvis towards the sky, same
thing
on the other side, dropping the
right heel.
Inhale, slide the sole of the left foot
up.
Inhale in as you exhale, nose to knee.
Think up and over the bridge.
So I am really drawing my navel in
towards
my spine here.
Nose to knee.
Psewwwww.
Inhale, extending, dropping the right
heel,
and exhale, excuse me left knee to
left elbow,
pseewwwwwwwwww.
Hover, inhale extend and exhale crossing
over.
Left knee to right elbow, psewwwww.
Up an over, extend and then slowly going
up
and over the hurdle and shifting into
my runner's
lunge on the other side.
Take a second to check in.
Remember building from the ground up.
So it's different for everyone.
Hug the inner thighs together.
Peel that left hip crease back, and when
you're
ready, inhale, reaching the
fingertips forward
up and back as I come into my high
lunge,
coming onto the tippy tiptoes here
for a second,
and then settling in by drawing that
back
heel towards the back wall, peeling
that left
hip crease in, tucking the pelvis,
drawing
the navel in towards the spine.
Remember, we can always keep the hands
on
the waist line here, and just breathe,
hugging
those thighs together.
To move into our flow we'll inhale.
Reach the fingertips forward up and
back,
exhale, float them behind, psewwwww
,and here
we go, belly to the top of the thigh,
extending
through the crown of the head
as I inhale,
extending that back leg towards the back
wall,
inhale, reach forward, up, and
back, lifting
the heart, drawing the navel into
towards
the spine, exhale, float the
fingertips behind,
psewwwww.
Inhale, squeezing those inner thighs
together,
belly to the top of the thigh
as I reach forward,
breathe in, up, and back, and exhale
floating
behind, inhale last time,
reaching forward,
up, and back and exhale nice and soft in
the
face as I float the fingertips
behind, and
then bringing my belly to the thigh part
one.
Fingertips to the mat, part two.
I am going to rock my back up to meet
the
front and come into a forward full
utinasen.
Feet can be flushed together or feet hip
width
apart.
Inhale with your fingertips on the mat,
look
in front of you, nice, long spine,
and then
exhale bowing forward, utinasen.
If the legs don't straighten, who cares?
Bend them generously.
You can bend them back and forth, kind
of
pausing here for a couple of breaths.
Psewwwwww.
[inhale][exhale] For a deeper stretch we
can
take the hands to the ankles, bend
the elbows,
left to right, inhale, extend and
exhale,
bowing forward.
So we're all levels here, so just find
what
feels good.
We're breathing into the backs of the
legs,
breathing into the back and still
drawing
that navel up towards the spine, really
drawing
the navel in.
Inhale in on an exhale will release,
psewwwww,
and then slowly bending the
knees.
I will slowly roll up the whole time,
drawing
my navel in towards my spine,
tucking the
pelvis in, finding my footing, drawing
energy
up through the arches of the feet
as I come
into Tadasana, mountain post, looping
the
shoulders forward up and back, and
then eventually
bringing my palms together at the heart,
tucking
the pelvis in, observing breath
here.
Now, I am going to come to the center of
my
mat just to demonstrate this, but you
can
stay at the head of your mat.
We're going to inhale in, lift the
sternum
to the thumbs, tuck your pelvis
in.
Extend to the crown of the head as you
exhale,
bend your knees, and slowly,
psewwwwww.
We'll reach the fingertips up towards
the
sky, fingertips left to write as I
inhale.
I can take the gaze up, palms come
together,
and then exhale, belly to the
thigh as I swan
dive forward, belly to the thigh,
psweeeewwww.
Straighten the legs for one breath,
inhale
in, and then exhale this time,
bend them generously
as you scoop your tailbone in,
fingertips
reach forward up and back
upkitasen, just
for five breaths, one time only, one
time
only upkitasen.
So from upkitasen, I have drawn my palms
into
my heart here.
I am going to melt the bell to the
thigh,
and then I am going to move into a
twist.
I am actually going to come profile now
to
show you this.
Still working out all these angles, so
here
we go.
Sending my sit bones back, palms
together.
I am going to inhale, look forward.
As I exhale I am going to bring the
outer
edge of my right arm to the outer
edge of
my left thigh.
So pancaking the palms together here in
Namaste.
Outer edge of the right arm comes to the
outer
edge of the left arm.
Now, I am not going to collapse here.
This is going to be the tendency, no
worries,
that's normal.
So I am going to grow through my spine,
pressing
into the palms, sometimes taking
a right fist
here, see, and bringing it into the left
palm
is nice because you can press the
left palm
up and out of the fist to find that
length,
see, mmmm.
It's kind of cool too.
It makes me feel like much cooler than I
am
like a ninja or something like.
Mmmmm.
Shut up Adriene, okay, here we go.
Extending through the crown of the head,
palms
pancaking together, or using this
fist of
palm maneuver to extend through the
crown
of the head.
Five, nice, long deep breaths here.
Don't let your belly go here.
Draw your navel in towards your spine.
Twist really opening the heart towards
the
left side of the room.
Extend through the crown of the head.
Now you can see here my right knee is
trying
to come forward.
I am going to see if I can keep my hips
in
line and knees together here, so I
have a
lot of things on my checklist here, and
as
I breathe deep, [inhale] if you go a
little
bit deeper, I can release the right
fingertips
to the ground and inhale, open
up through
the left wing.
Psewwww.
One more deep breath in here wherever
you
are, exhale slowly, melt it back to
center.
Straighten your legs, inhale, look
forward,
flat back position, and exhale,
bending the
knees generously, hands to the heart,
and
I am going to repeat the same thing
on the
other side.
So inhale, extending forward, exhale,
bringing
the outer edge of the left arm
now to the
outer edge of the right leg.
I am going to work really hard to keep
my
knees together here as I pancake the
palms,
and find my twist.
So, I know you can see my back here, but
I
am going to keep talking.
So twists are amazing for the belly.
They are detoxifying.
They massage those internal organs so
they
help us process our food better.
Extending through the crown of the head
I
am going to breathe in, exhale, bowing
forward.
Take a couple of breaths here to just
let
it go.
Pseewwwwwww.
So yeah, twists are amazing for our
belly.
Psewwwww.
They tone the belly.
They detox.
Psewwwwww.
And then slowly I am going to walk my
palms
forward from here.
I can bend my knees if I need to, and
then
nice and easy I am going to step one
leg back,
downward dog, and the other downward
dog,
pseewwwwwww.
Taking a minute to rest here.
Peddling the feet, and we go through one
more
hurdle sequence.
Inhale in, exhale, think up and over as
you
shift into your plank.
Keep the navel drawing up towards the
spine,
looking slightly forward, and
exhale sending
it up on the tippy tip toes, drawing the
navel
up and back, pseeewwwwww.
Two more like that my friends, inhale
in.
As you exhale, go up and over, shoulders
drawing
away from the ears here.
Psewwwwww.
Inhale in, exhale, pressing up and over
to
come back.
Whenever you're ready inhale, exhale, up
and
over, last time.
Psewwwwww.
And this time I am going to practice
lowering
down, so even if you're not
familiar with
chataronga, hug your elbows into the
side
body, you can always lower your
knees here,
and I am slowly just check in by slowly
lowering
down even if I only lower half
an inch and
collapse and fall and smile and laugh
and
fart, then that's great, but I am
going to
give it a try building those muscles and
toning
the belly.
So inhale in, shift your weight forward,
and
whenever you're ready hugging those
elbows
in, I am going to slowly lower down my
version
just checking in, and then
whenever I fall
into the belly, I do a new laugh, and I
take
a moment here to rest.
Psewwwwwwww.
All right, last thing before we flip our
burgers,
before we flip our pancakes and
come flat
on the back again, I am going to draw my
fingertips
now towards my toes, forehead
kissing the
mat.
Pressing the pelvis into the earth I am
going
to inhale in, slowly lift my head
and neck
up, drawing the shoulders away from the
ear,
shoulder blades in together.
Psewwwwww.
A little locust series.
This is a great, full body strengthener.
Great for metabolism.
Great for your nervous system.
Just in general really wonderful, full
body
posture.
So inhale in as I exhale, I am going to
slowly
lift my limbs.
Psewwwwwww.
Like Mission Impossible so I inhale in
and
exhale, pseewwwww, I float up.
I am drawing my shoulders away from ear,
shoulders
in and together.
I can spread the toes.
I can point the toes.
I want to have a little awareness in my
hands
and feet here.
I inhale, careful not to crunch the back
of
the neck, pseeewwwwww, and exhale,
inhale,
so I am literally letting the breath
move
this posture.
Psweeeeww.
I can look forward, or to support the
lower
back, I can look down, psewwwwwwww,
a couple
more breaths here.
And then exhale and release, psewwwwww,
and
then I repeat that this time
inhaling, reaching
the fingertips forward, [inhale], and
exhaling
psewwwwww, lifting up, Mission
Impossible,
letting things hover.
Now, I can get a little creative here.
I can start to swim. [inhale] Psewwwww.
This is a little cheesy, but full body
strengthener.
I can keep my gaze down, my eyes closed,
or
I can look forward, pseewwww.
I can also just hold here and let my
breath
be what moves my posture.
A couple of more breaths here.
When you feel satisfied, gently with
grace,
with control, release, bringing
the palms
underneath the shoulders, and pressing
up
and back for a couple of breaths in
child's
pose, counterpose rounding the spine as
I
send the sit bones back, and then
swimming
the fingertips forward around the back
to
come here in balasama.
Just a couple of breaths here,
psewwwwww.
And then slowly I will trace a line with
my
fingertips up, transition to all
fours, cross
the left ankle over the right this time
as
I cross through being mindful of the
ankles
of course and the knees, using my
fingertips
and palms to support this
transition as I
come back through ta, to dandasan, and
then
shifting my weight to my back,
aahhhhhhh.
Once you find your way here, guess what?
We have one more thing to do.
Ahhhhhhh.
We come flat on the back.
Once again, we inhale, draw that navel
down,
scoop the tail bone up, and lift
the shins,
psewwww up towards the sky.
So just as we started our sequence today
I
am going to inhale.
Reach my fingertips up over the head.
Interlace the fingertips.
Bring them behind.
I am creating a little hammock for my
head
here.
Thumbs extending so that I have a little
extra
support on the neck.
Remember that big piece of fruit here.
So I am not crunching here, but I am
nice
and open.
Elbows wide.
Here we go, inhale in.
As you exhale, lift your head and neck
and
shoulder if they aren't already
lifted.
And on an exhale, I am going to
straighten
my right leg.
Psewwww, a little bit of a diagonal
here.
So if you're looking, if you're in a
room,
if you're not outside and you're in
a room,
then you can see the crease of where the
wall
and the ceiling meet.
I am kind of sending my right toes
towards
that crease.
Lots of space, long in the spine, inhale
in.
As I exhale, I am going to reach both
fingertips
up and over towards the left
side of the room,
and this is where I am like holding
Symba
over the cliff here, so I am not
collapsing
in, but I am holding Symba out like the
circle
of life.
So nice, long lines is what I am getting
at
here.
Breathing, navel's drawing down, table
and
scooping up.
Inhale in, exhale, switch.
Point your left toes, bend your right
knee
in, take Symba over to the other
side.
Pseewwwww.
A couple of breaths here in the circle
of
life.
Then the moves a circle, I am going to
regret
this, inhale in, exhale, shifting
up and over,
taking Symba.
I totally just thought of Symba right
now.
It's not something I normally say
[laughs]
in practice, but reaching and
then back and
forth in your own time, psewwww.
So this is the equivalent of like this
bicycle
thing, but we're not crunching,
we're keeping
it nice and open.
So lots of space in the throat,
psewwwwwww.
Back and forth, diagonal line, bent
knee,
pseewwwww.
Psewwwwww, psewwwwwww.
Sometimes in class we take the palms
together
here Namaste two.
And when my breath starts to get
compromised
is when I can stop this, and
then come back
to it, or if I am starting to get this
crunch
then instead of the space, then
that's also
a good time to take a rest.
When you feel satisfied, we'll come back
to
center.
We can pulse here just like we did at
the
beginning of class.
And then hugging the knees into the
chest.
I will finish with the hedgehog posture,
rounding
the spine, visualize lots of
space between
each vertebrae, nose to knee keeping the
shoulders
and elbows relaxed, so I am
tagging a little
weight in my elbows here.
Hmmmmmmmmm.
Then lastly, extending the fingertips to
reach
towards the outer edges of the
feet.
I am totally scooping my tailbone up,
drawing
my navel down, really compressing
my belly,
rinsing out, massaging those internal
organs,
psewwwwww, one more breath, and
then exhale
just as we did before, recline,
butterfly.
Soles of the feet together.
I soften in the belly.
I relax through the bowl of the pelvis
here.
Relax the shoulder blades.
Find that open chest.
I take a deep breath in, then exhale out
through
the mouth.
Ahhhhhhhhhh.
Two more like that, like a lion's breath
inhale.
[inhale] And exhale, completely,
psssshhhheeewwww.
Last one, full breath, inhale, deeply
[inhale],
and exhale, let it go,
ahhhhhhhhhh.
Draw the legs down one at a time, and
then
take a moment here to rock on the
heels psheewwwww,
and rest.
Hmmmmmmmm.
Okay, so that was our first sequence for
Yoga
for Weight Loss.
Just a basic sequence.
Do what you can.
Build up.
Let it be a process rather than, "Oh, I
can't
do that, never watching that, and I
am going
to try it."
Give it a try, remember the beginning
stages
are always the most difficult, and
I am here
for you.
We have many more sequences that fall
under
Yoga for Weight Loss among many
other things
for 2013.
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Let me know if you have any questions.
Please leave comments below, and good
luck.