yoga challenge
yoga challenge

Healthy Body Yoga – Yoga With Adriene

Healthy Body Yoga – Yoga With Adriene

Prefer text?

Hey everyone and welcome to Yoga With Adriene. I am Adriene, and today we have an awesome healthy body yoga for you. This practice is designed to inspire you to cultivate a regular daily practice to help you feel good. So hop into something comfy, and let’s get started: Alrighty, my friends, we’re going to begin on all fours today, so take your time getting down to the ground, and right away just set yourself up for greatness here. So we have a pretty swift practice but we’re gonna be really kind in the way that we set ourselves up and the way that we move, wrists underneath the shoulders, knees right underneath the hip points, then really press into all of your fingers and try to take some weight out of the wrist from the get go.

If you haven’t seen the free audiobook Inner Engineering: A Yogi’s Guide make sure you check it out. It’ll change how you look at Yoga.

So just give a couple of moments to get into place here and to just drop into the present. Notice how you feel mentally and emotionally as we begin to check in with the body physically. So happy and healthy body, a happy and healthy yoga body is one that is united, right, yoga, union. So this trinity, this three part of the mind, the body, and the spirit being tended to is where the happy and the healthy truly come from.

So set yourself up for greatness, hopefully you’re here by now. We’re just gonna make sure that the toes aren’t splaying out or coming in, but again, lot of awareness in how we set ourselves up today, so bring the toes in alignment with the ankles and the ankles in alignment with your knees. Now from here you might start to notice a little tremble on the arms, especially if you’re not used to be on all fours. Hey yo, couldn’t resist. So, right away, just take some weight out of your joints by lifting your heart space up towards the sky even more. So everyone can even collapse a little bit here in the shoulders so you can really feel that pressing away from the yoga mat. Then same thing with the lower body, lengthen the tailbone towards the back of your mat and draw the navel up. I said draw, Texas, Texas gal came through their draw, draw the navel up.

So if you need to kind of figure out what I’m saying look at me and I’ll demo for a second. If the belly is dropping here, create length in the lower back by lengthening the tail. Now we’re just gonna rock front and back a little bit here nice and slow, stretching through the hands, pressing into the tops of the feet, and as you do this just see if you can keep this awareness from the crown to the tail, so this line of the spine, nice and long and lengthened. So we’re tending to the spine today as a way of really committing to this feeling of happy and healthy, when the spine is tended to so many things can fall into alignment, physically, which will help the way you feel mentally and energetically. Alright, come all the way up, tabletop position, check in with your spine again by lifting the navel up, lengthening the crown of the head forward, then tug the shoulders back a little bit more and when you’re ready, inhale, drop the belly, open the chest, Cow Pose. Now take a couple of breaths here, stretch through the neck, press in the tops of the feet, start to deepen your breath, connect to the life force, feel the belly stretch. And then on your next exhale, claw through the fingertips and let that be what really lifts your heart space, up, up, up, up, up, up, up, for Cat Pose.

Couple of breaths here, soft easy movement if you like. Chin to chest, breathe. And then on your next inhale back to tabletop position, curl the toes under, and send the hips back towards the heels. Walk your hands out, so we’re coming off the wrist for a second here, and melt your heart down. So we’re stretching through the feet, opening through the chest, starting to open up through the shoulders, and maybe the forehead comes all the way down to the mat, and if not that’s okay, breathe. For me the practice of surrender is also what cultivates a happy, healthy body, so sometimes we get really stuck on it being like about cardio, and fitness, and toning, and building strength, and we need to remember it’s also very powerful to just surrender, be still, so take a couple more quiet breaths here, close your eyes. Notice how you feel today. And really be honest, notice the thoughts that come up.

And then return back to the breath, big inhale in, exhale to press into the toes, lift your heart, your belly all the way back up. Here we go, lifting the hips up high, Downward Facing Dog, immediately find soft, easy movement, stretching through the backs of the legs, hugging the lower ribs in, finding that external rotation of the shoulders out, then maybe playing with bringing the big toes inward, finding that internal rotation of the legs, the hip socket. And when you’re ready, press into every finger, anchor through the heels and bend the knees, belly reaches towards the tops of the thighs here, breathe deep, and then when you’re ready a big exhale to cue your slow walk up to the front of the mat. Forward Fold is where we will meet.

Take your time, really feel it out. Start to elongate your inhalations, make them longer, smoother, bigger, fuller. And elongate, lengthen your exhales, really emptying, emptying, emptying, emptying out all of the air so that your next inhale is just naturally big and buoyant and beautiful. Awesome, shake the head, a little yes, a little no.

And really root down through your feet, feel that connection, and when you’re ready roll it all the way up to Mountain, see how slow you can go. Stack your head over your heart, your heart over your pelvis, and right away go ahead and open up through the palms today, and as you open up through the arms and the palms really allow the shoulder blade to really wrap around and plug in behind your heart space, just best you can visualize that. So, again, we’re kind of coming out of our shells a little bit here today and finding head over heart, heart over pelvis, plugging the shoulder blades in as you lift up through the chest. Feel this upward current of energy through the front body and then balance it out by grounding down through the heels. So we have this full body awareness rocking and rolling today, or that’s the goal. When you’re ready, big inhale to softly bend the knees and inhale, reach the fingertips up high, so we’re not locking in the knees, and then exhale, just Forward Fold all the way back down. Then on an inhale, take the crown of the head forward, lift your spine up halfway, arms go back, airplane arms, spread energy through the fingertips here, and then exhale, cascading it down.

Inhale, root to rise, so really feel your feet here as you reach for the sky, stand up nice and tall, and exhale all the way down, Forward Fold. On the inhale, halfway lift, airplane arms, take the crown of the head out forward, tail reaches back, and then exhale, fold. Start to sync up with your breath, really sync up with your breath. Inhale, reach for the sky, and exhale, rain it down, Forward Fold.

Now, remember that tabletop position here, as you inhale, halfway lift, hug the lower ribs in, draw the navel up, again, lift up between your shoulder blades, heart space lifting, and then exhale, fold. Awesome work. This time we’ll bring the fingertips to the mat, we’re gonna step the right foot back and then lower the right knee down. Inhale, plug the shoulder blades in again by wrapping them around, lifting up between your heart space, and inhale, lift your heart over the palms, upward current of energy through the front body and grounding through the back body.

Squeeze the inner thighs together, one more breath here, inhale, then exhale, release. Plant the palms, left knee comes back to join the right, we come back to that tabletop position. Now find that danda, crown to tail, nice and long, taut line in the spine, super aware. And when you’re ready, send the right leg out and send the left arm forward. And find a little balance, or work to find balance in between as you lift up in the navel, and then lift up in the heart, so just like we did before. Turn the left thumb up as if you’re shaking someone’s hand, and turn all the right toes down.

One more deep breath in here, then exhale, release. Beautiful. Curl the toes under, lift your hips up high, Downward Facing Dog. Deep breath in, long luscious breath out. Enjoy. Alright, step the right foot up this time and lower the left knee down.

Take your time, there’s never any rush here. Find your alignment. Make sure that front knee is not going super past that front ankle, but rather nice and stacked in the bones. When you are ready, loop the shoulders in, inhale, open the palms, lift up from the pelvic floor a little bit here, again, find length in the front body, think Cow Pose, and ground through the back body, lengthen down through the tail.

Keep breathing here, squeeze and lift, inner thighs hugging towards the midline, take one more breath, maybe open your heart a little more, and then exhale, release. Hands come to the mat, right knee comes back, tabletop position. So each time we come here you have an opportunity to check in with the spine, make sure there’s lots of awareness, so no collapsing the shoulders and no dumping through the lower belly, but rather gathering that energy up, finding support from within. We’ll test that out by sending the left leg back, right arm forward. Right thumb up, again, as if you’re shaking someone’s hand, plug that shoulder in, and then turn those left toes down, work to find a balance and equilibrium here and use your breath to find what feels good in the process.

We’re toning the belly here, toning the legs, the glute, that booty, but we’re working from a place of awareness in the spine. So working in a supportive way, take one more deep breath in, and then exhale, release everything down, curl the toes under, and lift the hips up high, Downward Facing Dog, couple of breaths here. Careful not to crash into the wrists, so bend the knees as much as you need to lift the hips up high and back. On your next inhale take the deepest breath you’ve taken all day, and then on the exhale just walk the hands and the feet in towards the middle together, so you’ll meet in the middle of your yoga mat. And then one more time, inhale, halfway lift, moving with the breath, fingertips back, airplane arms, and exhale, release everything down. Inhale to reach for the sky, really press into your feet, maximize the stretch here, notice what it feels like to be alive today, enjoy, enjoy, enjoy, and then exhale, hands right to your heart. Palms are together in prayer position, and just find a little lift up through the chest, sternum to thumbs. Take a moment to observe the breath, notice how you feel, you might close your eyes, just kind of go in where the help, so just take a moment to close your eyes, and really see, and feel what’s up.

Alright, bat the eyelashes open, took everything in my power to not start singing “What’s Up” by 4 Non Blondes there. Okay, so we’re gonna take the feet super wide here, we’re almost done, great work everyone. I’d like to invite you to deepen your breath, longer, fuller inhales, longer, fuller exhales. So we literally change the chemical makeup of the body when we remember to breathe in a strong powerful way on the yoga mat, and off the yoga mat.

Turn the two big toes in, hands maybe still at the heart here. So you’re gonna inhale, find length, and just feel the power as you press into the outer edges of the feet, and we kind of draw energy up from the arches, and we’re playing so with this lift up through the front and this grounding in the back. Business in the front, party in the back. So we’re not just dumping into our feet, there’s lots of energy, and you kind of feel a little empowerment, I mean, take what you can get, right? As you tone the quads and lift up it’s a very much of a power pose here. So we’ll swim the fingertips around when you’re ready, interlace behind the tail.

If you can bring the palms together, awesome, that’s what we’re working towards ’cause we wanna create more spaciousness, of course, but if we’re not there you can just keep the wrists nice and square. Inhale, lift your heart. Think upward current of energy through the front, grounding through the back. The knuckles draw down and away here, you get a nice stretch through the neck, through the chest, the pecs, and then just like we did in tabletop position try to keep the navel drawing in and up here, we call this Urianabunda, this navel lock to support the lower back body as we slowly begin to take the heart forward. Soft bend in the knees here, we’re still drawing up through the arches, pressing through the outer edges of the feet.

You might find that you get this far and your body is saying, beep, beep, stop, stop the car, in which case you might release your fingertips and work here, or bring up lock, or maybe your couch is near or a chair, if you can continue the journey down, explore that, soft bend in the knees, and we take the head underneath the heart here. If the crown of the head can come to the Earth, awesome, we’ll work on that, and if not don’t worry. Accept where you are today. Now you gotta bring the breath here, big inhale in, long breath out. To come out of the pose, press into the feet, connect to your center, inhale, rise up, check in with that halfway point, deep breath in, and then exhale all the way back down with the knuckles, sorry, lift up through the heart.

Inhale, and exhale, relax the shoulder. Keep the fingertips interlaced, we’re gonna turn the left toes out, right toes are already turned in. We maybe step our back foot up a little bit depending on the length of your legs, and we’re gonna bend the front knee, draw the navel in and up, Humble Warrior. Inhale, same action of this upward current of energy through the front body, this anchoring through the back body and then keep the root of this posture in that back foot as you slowly send your heart forward, and you might just pause here, hovering, working on strength, hugging the lower ribs in, or maybe you take it all the way down, Humble Warrior. Opening through the hips, pressing into the knife edge of that back foot, and releasing the crown towards the ground. Lift up from the pelvic floor here, you got this, big breath in, then use the power of that back leg to rise up strong, bold, calm, and in control. Right away into the next beat, left toes turn in, feel the blood flow, opposite direction, right toes turn out, front knee over front ankle.

Find that Urianabunda here, that support for the lower back. And then when you’re ready, inhale, lift the heart, find length, and exhale, bowing towards the front left corner of your mat. And then maybe we pause here, don’t cheat here, don’t cheat yourself, you got this, find support from within, you don’t need to dump weight into that right thigh, but keep it lifted, and then if you wanna continue the journey down, maybe you do, crown of the head at some point reaching maybe towards the Earth: Press into the knife, into the back foot, breathe deep here, inhale in. To come out of the pose, exhale, ground through that back heel, outer edge of that back foot. Keep the left inner thigh engaged, and rise up strong.

Yeah, baby. Right toes turn in, left toes stay turned in, so we come back to this standing wide legged. And then check it out, don’t release your arms yet, I know they’re talking to you, inhale in, exhale, release the fingertips left to right, Star Pose. Should feel awesome. Thumbs go up, we inhale big, x shape here. So x marks the spot here as so you spread, maybe there’s a slight back bend here as you lift the heart up, take up space. So I love that quote, paraphrasing, but it’s like, who do you serve? You don’t serve anyone or anything by being small. So take this big power pose here, this is our final posture, and just own it here for three breaths, even if you feel like a fool, be a fool, happy fool.

Inhaling in, and exhaling maybe out through the mouth. Inhale in, let me hear you: One more, send it all the way to Texas, inhale: Awesome, slowly release the arms down, pay attention to this transition.

Alright, then gently walk the feet together, head over heart, heart over pelvis, one last time. Palms come together, Anjeleyvudra, prayer position. Soft gaze here or close your eyes, and take a really honest to God moment to just notice how you feel. To receive this information, and then you can use it. You can use this awareness to help guide the rest of your day, and you can compare notes the next time you return to this practice which is designed to help you commit to something regularly. So that you can be happy and healthy, in body, but in mind and spirit. Because if you feel good, you look good.

If you wanna have a good body or to feel good in your body you gotta tend to all parts. Thank you for sharing your time and your energy with me. And with the Yoga With Adriene community. We’ll bring the thumbs up to the third eye, take a deep breath in, and exhale, bow head to heart. Namaste. ..

(Visited 6 times, 1 visits today)

You might be interested in

Comment (10)

  1. Hello from Ireland! since finding your channel almost 3 months ago I have been doing yoga every day without fail, I really enjoy it and look forward to my time on the mat every day. It has really helped my confidence and my posture. Thank you so much Adriene! <3

  2. Ah, namaste adriene. I knew,when I stepped to the map that I am hiding something from myself. And when you said somewhere in the video somewhat close to “notice and see how you feel”, and I stopped and did that. And as soon as that happened, my body started to full on shake and I felt a door opening in my heart. And behind it was sorrow I have hidden from myself. I feel so good that I found the secret from myself, and this shaking is only to show it how the sorrow is getting out. thank you so much.

  3. girl, you read my mind! I’ve been slacking on my yoga the past few months, and I’ve been feeling like crap. thanks for the reminder 🙂 it’s too easy to forget to take care of my most important friendship I have, the one with myself. getting back to self care 🙂 thank you

  4. Thanks Adriene. I do a lot of weight lifting and martial arts. After each practice or difficult lift, I go into prayer position. Lately however, Ive been doing it out of habit rather than intention. Thank you for reminding me why I pray. I pray out of gratitude for my body, struggle, and determination.

  5. “Send it all the way to Texas! inhale” I absolutely love your personality and all the side comments u say in your videos that make me chuckle….Much love from Virginia!!

  6. I stumbled across your channel 2 years ago and it has completely changed my life! I suffer from an autoimmune disorder that causes inflammation in the muscles. I practice daily now, often twice a day, and have almost completely eradicated many of the symptoms I used to suffer from constantly! I was wondering if you’d consider making a video about reducing inflammation? I’m not sure what it is exactly about yoga that helps so much, but I know it’s something, because it works!

  7. Thank you Adriene for sharing your passion, time and energy with the youtube community. You are such an inspiration to me!


Your email address will not be published. Required fields are marked *