Yoga For Weight Loss  |  Yoga Core Workout  |  Yoga With Adriene

Yoga For Weight Loss | Yoga Core Workout | Yoga With Adriene


Hello everyone, and welcome to Yoga with Adriene.
I am Adriene, and today we’re going to continue our Yoga for Weight Loss series with a core
check in. So let’s hop on the mat! Okay, so we’re going to begin on all fours.
I can take a second here to do a couple of cat cows which we have a video for and I actually
recommend just doing a couple, maybe a lot of cat cows to check in with the spine. I
have already done my cat cows for today, so I am ready to rock and roll. So we’ll do a
little one of the cat cow on the spine. Then I am going to check in with my table top position
which is wrists directly underneath the shoulders, knees directly underneath the hip points,
and I am going to press up and out of my foundation. So spread the palms nice and wide. Press into
the tops of the feet, and even begin to spread the toes. So whatever that means to you. Sometimes
I like to imagine pressing my pinky toe down, and even if that little baby pinky toe, little
baby pinky toe, doesn’t make it to the ground, at least I am spreading awareness through
all edges of the feet. So you can see here right away instead of
collapsing into my bones here, I am pressing up and out of my base, my foundation, spreading
my awareness through the palms, pressing into the tops of the feet, inhaling, extend through
the crown of the head, keep your gaze straight down. So a lot of times we associate this
integration with this all fours posture. Let’s keep it straight down today. Nice, long neck
integrating from the crown of the head to the tip of the tailbone, so we’re not letting
the neck hang low, and we’re not crunching it ahead, but nice and straight, letting the
back of the neck get a little sunshine, okay? Inhale in. As you exhale, press on the tops
of the feet, lift the knees. Nothing big here just a little hover. Already my inner fire,
that ognee, that fire, is little up burning here. Tops of the shoulders drawing away from
the ears, long, beautiful neck. Inhale in, exhale, rest, come down, and you might have
already just noticed a little shake in the body, a little piranha moving there. That’s
what I am talking about my friends, waking up, not just the abdominal wall, the six pack,
the cores, but the full core integrating full body experience. Two more times like this, inhale in, exhale,
psheeeeww, just let the knees hover, and really this isn’t about mastering a pose, this is
about just checking in because when you lift those knees even just half an inch for half
a second, you’re going to understand what I am talking about. If we’re collapsing into
the bones, it’s going to be painful. We have to empower ourselves, press up and out of
the base. Then we’ll release the knees back down, check in. We can even send it back for
an extended child’s pose, and then we come back up for the third time just checking in;
inhaling, extend through the crown of the head, exhale, press on the tops of the feet.
Pshhheeew. Lift up. Whatever, just check in. And again if you feel that shake here, smile,
breath, keep the skin of the face nice and soft. And then we relax back down, psheeew.
Again, we can send it back to extended child’s pose just to alleviate a little pressure off
the hands and the wrists. We’ll just check in with the breath. [breath] And then we’ll
take a nice, sweet breath in and transition back to all fours. Okay, ready for our cat cow variations. Pressing
up and out of my foundation, my table top position, I am going to again check in with
that sensation that I had here when the knees were lifted, pressing up and out of the earth.
So no collapsing. I think I’ve said that a million times now, okay, so hopefully no one
is collapsing, but I just don’t want your joints to have that undue pressure. So I am
pressing in at the tops of the feet, pressing up and out of the palms. I am going to inhale.
First, I am going to extend my left toes out. Psheeew. Now my weight is going to want shift
to the right side of the body, but I am going to try to keep it even. So my midline still
in line with the spine of my mat. Toes facing down here. You can press into the heel. You
can point the toes a couple of time, but I want the top of the thigh bone to be parallel
to the earth. Pressing up and out of the palms, taking some
of that weight out of my wrists, I am going to inhale in, and slowly draw my right fingertips
towards the front of the room. So now I have a little yoga for brain here. My right fingertips
are extending out as my left toes, my left leg is extending long. Inhale, pull the right
shoulder into socket here, nice and gentle, lots of space between the ears and shoulders.
I can spread my fingers, spread my toes, just for a little awareness. Inhale in, draw your
navel towards your spine, level out, pffeeeeeww, breath. One more nice, long breath here, hang
with me, and then on an exhale gently with ease. So we don’t just collapse. We got this.
We got control. We are in charge as we relax back down. Shifting the weight to the opposite
side. Now, here we go. Inhale, we’re jumping right in to both limbs this time. Left fingertips
and right toes extend. Pressing into the top of that back foot strong, pressing up and
out of my right palm, I lift from there. So I am not just cranking my limbs up, and then
letting the body follow. Core integration here. Extending from the crown of the head,
leveling that right hip here, reaching the fingertips forward, and then pulling that
shoulder in. Psheeeew. Inhale, lifting the heart of the belly up. Pressing up and out
of the foundation rather than collapsing into my bones. We hold here for a couple of breaths. Rather
than giving you a number of breaths to hold here. I just want you to breathe. Just breathe.
Just believe. Inhale in. Exhale, I’ll float it down, and then I’ll take a rest by bringing
the two big toes together widening the knees as wide as the mat, extended child’s pose.
Inhale, look up, smile, and exhale, send it back. Again, rather than giving you a number
count of breaths here, take a rest. Just breathe, enjoy. We can turn the palms face up. We can
bring the palms together and up and overhead. This is nice. I can rock my belly, my rib
cage side to side, hips checking in, and again, let your mind be at ease. Don’t worry about
doing it right or wrong, but just take a rest. Psheeeew. When you feel satisfied with your
rest. Hopefully you didn’t fall asleep, but if you did, rest well. When you get up we’ll
inhale, come back up to all fours, and now we’re going to go into a flow bringing a little
more into the abdominal wall, pressing up and out of my tabletop position. Here I go.
Inhale, extending the left toes and the right fingertips out. Nice and long, reaching front
to back. Integrating full core though here, so I am still drawing up through my navel
just as I did in my balancing posture, but this time I am going to inhale, draw a line
with my nose forward, and exhale, integrating nose all the way towards the navel, bringing
the right fingertips and the left knee in towards center as I round the spine. I am
pressing up and out of my foundation here as I draw everything in and up towards my
center, almost said towards my core, but we’re talking about full body core here. Then inhale, extending it out, long, nice
and slow, don’t rush, holding everything in to the midline here. Extend and exhale, nose
to knee, rounding it in with control with breath pressing up and out of your foundation.
Draw the navel up towards the spine, nose to knee, round, round, round, and inhale,
extend. [breath] Exhale, floating in. Psheeeew. No number count today, just moving with the
breath. So you find your groove, stella, and psseeeew, when you feel satisfied on this
side, we’ll inhale, extend. On your last one, I recommend holding for one breath. Taking
a full breath cycle here, ahhhhh, integrating, fully body experience, and then on the exhale
coming back to tabletop. You can send it back, extended child’s pose here for a rest, but
we’re going to go straight into the other side here. So shifting my weight. Mind, and
body working together here with the breath. Here we go. Inhale, extending left fingertips
and right toes this time. So I am working in opposition here. I can
take a second here to integrate that shoulder, that hip, my navel, pressing up and out of
my foundation. Again, the tendency is going to let go of the hand here and the foot. Use
that Mother Earth, plug in. Send it up and out, and when you’re ready, moving into the
flow, inhale, and exhale. Lots of space, psshhhheeeeeeeeeeeew. Inhale, lots of space. When I say lots of
space I mean we’re moving in an integrated way. So my nose is kind of following my fingertips
here, but nothing is crunching. I am doing everything with an awareness, ahhhhhhhhh,
[breath] No number count today on my last one. Whenever I feel satisfied, I’ll hold
for one breath cycle here. Psheeeeeewww, inhale in, and on an exhale back to all fours. Kiss
those two big toes together. Moi! It’s Valentine’s Day, but we can kiss any day. Any day is love
day, right? Spread the knees wide, and then send it back, rest. Extended child’s pose,
and on, bowing to the beloved. Playing a little piano here, mmmmm, and breathe. [breath] All
right, so that was a great check in with the core. We can repeat this sequence another
time on each side or two more times on each side, as many times as you want. We can also
use this as a warmup for a longer sequence such as our Yoga for Weight Loss: Reuniting
with Your Core video which is a little bit longer. So you can do it’s on, repeat, or
use it as a warmup for a longer practice. If you have any questions or comments, please
them in the box below. Also, be sure to visit the website and sign up for the Yoga with
Adriene newsletter because we have lots of exciting things coming up, and I would love
for you to be a part of it. So happy love day everyone! How does that look? Hope you
have a good one, and hope you enjoyed the practice. See you next time.

100 thoughts on “Yoga For Weight Loss | Yoga Core Workout | Yoga With Adriene”

  1. I did this workout the other day and could barely get through it. I did it today and it was difficult but I made it through.

  2. Love it! I've been doing your videos for two weeks now everyday. Your voice and instruction is so calming and inspires me to continue with the harder poses. Thank you!

  3. i suffer with auto immune issues fatigue arthritis and pain, thank you Adrienne, for helping me stay strong active , and finding what feels good! bless u

  4. Adriene, this is a nice variation of a pilates move I do for my rear, but I like that it integrates with cat/cow for the core. It's also a balance challenge for me. Please help.

    How do you keep your left foot engaged and pressing into the floor when your left arm and right leg are in the air? I find the foot on the ground flops around and I use my knee to press into the mat, which is uncomfortable. I know if I could keep my foot grounded, it would help me focus on my core, but how?

    Thanks in advance. Love your videos! xo

  5. i feel like the modified cat/cow is putting more pressure on my anchoring hand's shoulders than on my core. i'm trying to push out and not collapse into my bones, but my shoulder is still burning! what am I doing wrong?

  6. Just got to say I love, love, love Yoga with Adriene… Since I started a variety of her videos I am so much more consistent with my practice… and although I am not perfect by any means, Adriene makes me feel that that does not matter… it matters that I am just bringing myself to the mat! Thank you Adriene!!

  7. Feeling the ache in my arms, shoulders and back…am I doing it wrong? Or is it just the pain of out-of-shape person returning to yoga after 20 years? Any advice much appreciated 🙂

  8. My left shoulder hurt when I did this. I tried to balance my posture but it still hurt. Is there any check points I am missing?

  9. Love your videos. they're accessible but also give a really good workout while relieving stress at the same time. Starting to get addicted to yoga! Your videos are also helping to tighten my muscles and help me overcome my hypermobility syndrome

  10. Question – every time I go from downdog over the hurdle to plank and back over the hurdle to down dog I get an audible crack in my shoulders especially back to down dog from plank! Am I doing something wrong or do I just have rusty hinges? I'm 62 and have been practicing yoga for about a year, 2-3 x/ week. I'm a practiced beginner I guess you could say. Thanks for all you videos!

  11. I get so irritated because i just want to follow along with her but she just takes forever to get to the point, so i'm left in an uncomfortable position while shes just talking about mangoes and shit. why is it so hard to find good yoga videos..

  12. I love your videos, Adriene. You give plenty of instruction without being overbearing and this makes the poses easier. SO thank you for the great videos!

  13. Thank you Adriene! Have been telling all my sedentary clients to join your yoga movement. I love your videos and have gained so much. I was much of a gym person but decided to give yoga a try about a year ago. I am loving it because it really connects me with my physical body.

  14. I became overweight and this might cause several diseases, and so i decided to lose weight fast. I found an excellent weight loss progra

  15. I am Aravis. I am 8 years old, I am going to turn 9 in November. I love this video, but it was hard. Thank you for doing these yoga videos.

  16. Hi Adriene… i love u!! 🙂 Awesome workout… just a question.. i think my arms are not strong enough.. it gets sore easily.. please suggest something

  17. Thank You Adriene for using words like…"don't worry if you don't get the pose perfect, just find your own space"……I began your series for beginners….20 min workout for about 2 weeks….then the 40 min for the past 2 months….and now the Abs and Arms workout. I"m very happy to report that my balance, strength and stamina have all improved….and I will NOT quit. Thx for being so understanding and positive.

  18. Thanks Adriene, this is on e of those short and sweet ones I frequently return to! And i also love your hair like this <33

  19. LOVE YOUR STUFF. Just wondering if it's ok to switch between fists and flat palms throughout this one… my wrists do get quite sore when flexed for a while.

  20. I love doing yoga so much! Since I discovered yoga, I feel healthy physically and mentally! Whatever is happening in my life, during my practice, I can forget about all of it, thank you!

  21. I cannot do these. Man, they look so simple but I'm literally shaking. I'm not sure what I'm doing wrong, but my wrists just can't handle this. It's just incredibly painful. I have that issue with most videos, but this one was by far the most difficult. I love everything ele, though. You're amazing.

  22. Hi, your amazing. You make me come back to yoga so thank you so much. And i have a suggestion video…i read about a erotic yoga or sometimes like pose for libido…maybe you can do somtime like that 🙂 just maybe jaja

  23. Happy Love Day 2013 & on… Look at them bangs Adriene! Too cute. =) Warm & funny what a winning combination… paired with a killer way to spend 11 minutes. Merci beaucoup ma cherie. Namaste All.

  24. Short pratice but very effective. It works the muscles of course, thighs, legs, arms as well as the abdominal muscles. Very good to do. Pratice for increased muscle strength and still endurance. It also cleans mind, i think. Important. Thank you Adriene again and again.

  25. I get a pain in the back of my knee when I extend my leg behind me when on all fours. does anyone know what i can do to stop this/ why its happening?

  26. I love your videos but waaaaaaaaaay too much talking! The workout may have been great but I couldn't focus past all the talking. Not my favorite video.

  27. Yay! 1. Now I've done all the videos 'Yoga for weight loss'! Not out here for weight loss but they're great strengthening practices as well💪🏻 2. That cat-cow variation allows me to work on my core and upperbody side differences and that's awesome, because I find side imbalances so hard to fix🙏🏻 3. But my mindset is so much better that I'm excited to work on that rather than feeling guilty and bad💫

  28. Am finding this easier with repeats!! LOVE the tip, when in table top pose, to imagine the little toes pressing down into the ground. I have never been able to move mine and can feel the connection between them and my mind growing!!! thank you Adriene xx

  29. This is why I subscribed to you and love your channel so much! Today I tried a different weight loss yoga routine from another YouTuber and it probably is a great workout but there was a timer and the only encouragement was counting down the seconds and that has never worked for me. I just feel pressured/bad if I can't do it in the allotted time frames. I love how calm, serene, and encouraging you are. You let me know it's okay if I'm not perfect at it and I really appreciate the nice environment you create! I'm definitely sticking here from now on and can't wait to work my way up through your videos. Thanks for being so great!

  30. I had to look up to see if the video had stuck lol , no counting but powered though , thankyou for all Adriene and team 🙏💕

  31. Wow just saw over 5,000,000 subscribers , massive congratulations Adriene , you really are a wonder child , thankyou for this journey I've been on with ywa for 3 years now , not only life changing but life saving , love from Glasgow 🙏💕

  32. I think this is Adriene's hardest Yoga for Weight Loss video though it's the shortest💪🏻😂 Allows me to work on my side differences in a loving but sweaty way🥰💦

  33. This was only 11 minutes, but WOW those 11 minutes has me sweating. This is better than most workouts out there. Love this channel so much.

  34. Hi! I've been a long time watcher and did the 30 day yoga challenge last year and I felt amazing afterward. Well I stopped doing yoga because of time constraints in the morning. I decided to get back into it and came back to your channel for a little weightloss yoga. Man, I'm a little out of practice but what encourages me to keep going is your little encouragements. In every video, you offer it consistently and you give variations to each pose and you don't make me feel bad if I make a mistake or take a little short break. So thank you for being encouraging and taking it slow. It helps me keep going on this journey I want to start to be healthy with my body and my mind while losing weight. Thank you!

  35. The wonderful month of July has come to an end! but, I'm still on the mat – ready for August 🙂 – Namaste

  36. For our last day of Power, back to one of your earlier practices Adriene. Wow 6 years ago ! I was surprised how challenging this 11 mins was, a real little workout ! See you tomorrow on the mat 🧘🏼‍♀️🧘🏻‍♀️🙏💞

  37. One month of power yoga in the pocket! So proud because it was really challenging this July : a lot of work and a lot sweat (well, the heatwave is also a cause!) Thank you Adriene for making all these awesome never boring videos, You're always so kind, never judgemental, it's litterally impossible to feel bad! On the contrary, I always, now for the past 6 months, feel better, stronger, even great after practicing with you. THANK YOU

  38. July 2019 Power Day 31. Yummy core work to finish out this month's calendar! July was amazing looking forward to what adventure and insight the August calendar will bring to my mat and life! Love this channel!!! Namaste!

  39. Last day of 'power' and July month and I am still with you u r my inspiration, u have changed my life, mind and the way of thinking.l really love you a lot Adriene! although I never met you but u r my best friend.

  40. Last day of Power, a sweet little practice to light the fire in the core.
    Thank you Adriene for this wonderful playlist 🤗
    Returning to the mat tomorrow for Reunite
    Namaste 🙏🏾

  41. Power this July has been my favourite calendar yet and I'm sad to see it end! (I'm sure next month will be just as incredible.) I really appreciate Adriene's quirky jokes and references, especially in the middle of poses where you might be focusing too much on the shape. Have a laugh! Adriene, you are an artist of the human body. Thank you for everything.

  42. Always check in with yourself, emotionally, mentally, physically, or spiritually, and discover how you can improve your whole being without self-judgment and any unloving thoughts about who you are today 😉✨ Second time practicing this core check in and bringing attention to my center as a whole body movement AND experience ☺️💗 Thank you so much Adriene and namaste! 🙏🏻✨

  43. Here’s to all of us ending the month of Power 2019! And this 11 min ditty is exactly why I love YWA. Not everyday do I need to an hour plus work. I can just do a little everyday! Seriously takes the pressure off and I can enjoy the movement and breath!

  44. POWER day 31

    Woah, some of the old school 2013 stuff! I can see myself doing this as a morning practice, short and gets the blood flowing.

    I can’t wait to see what August has to offer!

    #ywaPOWER #FWFG

  45. Wonderful last practice of this month 0f Power yoga and I found mys3lf sweating so I loved it thank you Adriene for this one, here's to a new month of yoga and experience on the mat, love yuh and Namaste Everyone 💕💞💓💗💖❤💪🙏

  46. I didn’t feel like doing a long yoga practice today so I did this but now I’m energised and want to do more haha

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