WEBVTT 00:00:00.334 --> 00:00:02.541 - Hey everyone, and welcome to Yoga With Adriene. 00:00:02.541 --> 00:00:04.860 I'm Adriene and today we have 00:00:04.860 --> 00:00:08.842 another Yoga for Digestion 00:00:08.842 --> 00:00:11.824 or yoga for when you've just eaten too much. 00:00:11.824 --> 00:00:14.938 Life is good, it's all good. And guess what? 00:00:14.938 --> 00:00:18.198 The tools of yoga and your pal Adriene, we're here to help. 00:00:18.198 --> 00:00:20.492 That's the beauty of the at-home yoga practice. 00:00:20.492 --> 00:00:22.546 So before you get all caught up in your head 00:00:22.546 --> 00:00:24.965 and go down that rabbit hole, 00:00:24.965 --> 00:00:26.967 let's just tend to the body with some breath 00:00:26.967 --> 00:00:29.720 and some good vibes and balance it out. 00:00:29.720 --> 00:00:31.055 Hop into something extra comfy. 00:00:31.055 --> 00:00:34.642 I highly recommend drawstring pants. (laughs) 00:00:34.642 --> 00:00:36.018 Let's get started. 00:00:36.018 --> 00:00:40.386 (upbeat music) 00:00:48.409 --> 00:00:50.436 Alright buds, let's start 00:00:50.436 --> 00:00:54.602 in a nice comfortable seat of your choice. 00:00:54.602 --> 00:00:56.835 It's all good, man. 00:00:57.903 --> 00:01:00.948 Life is good and you know what's better? 00:01:00.948 --> 00:01:05.581 Eating, we're so lucky, grateful that we even get food. 00:01:07.593 --> 00:01:09.278 So, if you're starting this practice 00:01:09.278 --> 00:01:11.388 feeling hard for yourself, let's try to shift that 00:01:11.388 --> 00:01:14.519 into A, gratitude 00:01:14.519 --> 00:01:17.399 for the gifts that we have received 00:01:17.399 --> 00:01:22.047 and also yeah, for food on the table period. 00:01:22.047 --> 00:01:25.050 And we'll just slowly just try to shift our perspective, 00:01:25.050 --> 00:01:27.970 find what feels good, really quick easy breezy today. 00:01:27.970 --> 00:01:30.389 So sit up nice and tall and we'll start 00:01:30.389 --> 00:01:32.850 with just a little pranayama. 00:01:34.114 --> 00:01:37.941 A little moment of meditation, of pause 00:01:37.941 --> 00:01:41.195 to just really soften through the belly 00:01:41.195 --> 00:01:42.996 and sit up tall. 00:01:44.109 --> 00:01:47.182 Lengthen through the neck. 00:01:47.182 --> 00:01:50.979 Let your hands just rest wherever they fall naturally. 00:01:53.180 --> 00:01:57.101 And I just wanna keep it real, like it happens, 00:01:58.921 --> 00:02:01.516 you know, we get the best of ourselves sometimes. 00:02:01.516 --> 00:02:03.879 We have regrets. 00:02:03.879 --> 00:02:07.715 The best way to shift anything, in my opinion, 00:02:09.507 --> 00:02:14.196 is to think about being graceful 00:02:14.196 --> 00:02:17.845 and also grateful. 00:02:17.845 --> 00:02:21.015 So, the two Gs here to the rescue. 00:02:21.015 --> 00:02:21.849 And yeah, we're gonna do 00:02:21.849 --> 00:02:24.077 some digestive health stuff, of course, but 00:02:24.077 --> 00:02:27.563 start with the two Gs and just find a little grace. 00:02:27.563 --> 00:02:30.608 So make sure you're not clenching anywhere. 00:02:30.608 --> 00:02:34.413 Especially in the lower belly. Let your belly just hang. 00:02:36.126 --> 00:02:37.895 Be loose. 00:02:39.507 --> 00:02:43.511 And then, seriously, tap into the gratitude. 00:02:43.511 --> 00:02:46.552 What are you thankful for? 00:02:46.552 --> 00:02:51.541 Give thanks for the things that 00:02:51.541 --> 00:02:55.842 you have and the nourishment that you receive. 00:02:57.618 --> 00:03:01.764 And we'll cultivate a little mindfulness here on the mat. 00:03:07.047 --> 00:03:10.127 Grace and gratitude. 00:03:10.127 --> 00:03:14.050 Gracefully and with gratitude. 00:03:19.011 --> 00:03:23.792 Moving in slow circles, inhale, come forward. 00:03:25.195 --> 00:03:28.073 Chest, heart smooths forward. 00:03:28.073 --> 00:03:31.160 Exhale, around and back. 00:03:32.746 --> 00:03:36.430 Notice how slow we're moving. Inhale, come forward. 00:03:36.430 --> 00:03:37.538 You gotta bring the breath though 00:03:37.538 --> 00:03:40.679 and then exhale, around and back. 00:03:41.941 --> 00:03:43.423 Now, depending on how full you are, 00:03:43.423 --> 00:03:46.904 just see if you can really move from your center. 00:03:46.904 --> 00:03:47.947 Whatever that means to you. 00:03:47.947 --> 00:03:50.783 Maybe you picture your navel drawing a big circle. 00:03:50.783 --> 00:03:53.619 Maybe you like that image of the coffee grinder. 00:03:53.619 --> 00:03:55.554 Shout out to Bev. 00:03:57.745 --> 00:04:00.843 And then reverse your circle if you haven't already. 00:04:00.843 --> 00:04:05.042 Go the other way and start to wake up the body even more. 00:04:05.042 --> 00:04:10.033 So find some extra movement here on this circle. 00:04:14.241 --> 00:04:16.327 Alright, then bring it all back in. 00:04:16.327 --> 00:04:18.036 Spiral it all back in. 00:04:18.036 --> 00:04:20.247 Bring the hands together at your heart. 00:04:20.247 --> 00:04:23.631 Grace and gratitude. Inhale. 00:04:23.631 --> 00:04:25.716 Bow the head to your heart, grace and gratitude. 00:04:25.716 --> 00:04:29.595 Feel that deep stretch in the back of the neck. 00:04:29.595 --> 00:04:32.444 Keep it soft and easy today. (clears throat) Excuse me. 00:04:33.891 --> 00:04:36.185 And here you go, left hand's gonna come down to the ground 00:04:36.185 --> 00:04:39.563 and right fingertips gonna shoot over towards the left. 00:04:39.563 --> 00:04:43.734 And then you're just gonna alternate back and forth. 00:04:43.734 --> 00:04:45.569 And you can reach out diagonally, 00:04:45.569 --> 00:04:46.612 you can reach out to the side, 00:04:46.612 --> 00:04:49.281 you can take the classic, traditional side body stretch, 00:04:49.281 --> 00:04:51.825 but just find a little back and forth movement 00:04:51.825 --> 00:04:53.663 that feels awesome. 00:04:55.169 --> 00:04:59.339 And try to keep your belly soft and the breath full. 00:05:02.990 --> 00:05:05.159 Then the next time your over to the right, 00:05:05.159 --> 00:05:06.750 go ahead and find a twist. 00:05:06.750 --> 00:05:10.203 So you'll inhale, lengthen. 00:05:10.203 --> 00:05:12.956 Then exhale, gentle twist. 00:05:12.956 --> 00:05:16.540 And then what really brings home 00:05:16.540 --> 00:05:19.301 the broccoli or the bacon here, 00:05:19.301 --> 00:05:21.449 that was dumb, is the breath. 00:05:21.449 --> 00:05:23.360 So breath down into the belly, 00:05:23.360 --> 00:05:26.058 this directional breath, breathing down. 00:05:26.058 --> 00:05:28.978 And then keep it smooth and even as you breathe out. 00:05:28.978 --> 00:05:32.523 Calming any stress or anxiety that might have come, 00:05:32.523 --> 00:05:35.943 that might have led you to this practice. 00:05:37.228 --> 00:05:39.694 Yeah, and then with nice, easy breeziness, 00:05:39.694 --> 00:05:40.570 just come back to center. 00:05:40.570 --> 00:05:42.220 We'll take the same thing on the other side. 00:05:42.220 --> 00:05:45.192 Super chill. Inhale, lift the chest. 00:05:45.192 --> 00:05:47.419 And exhale to twist. 00:05:47.419 --> 00:05:51.274 Breathe downward into the belly as you breathe in. 00:05:51.274 --> 00:05:55.166 And then it comes up and out as you breathe out. 00:06:05.177 --> 00:06:07.221 Come back to center. 00:06:07.221 --> 00:06:08.556 And we repeat. 00:06:08.556 --> 00:06:10.182 Hands come to thighs and knees. 00:06:10.182 --> 00:06:13.019 We're gonna move in a circle. 00:06:13.019 --> 00:06:15.771 Different kinda breath this time. 00:06:17.124 --> 00:06:20.377 See if you can find a breath that really is deep 00:06:20.377 --> 00:06:21.892 and synchronizes with the movement 00:06:21.892 --> 00:06:23.207 in any way that feels good. 00:06:23.207 --> 00:06:24.412 So, there's no right or wrong here. 00:06:24.412 --> 00:06:26.884 Just move with your breath. 00:06:29.096 --> 00:06:30.639 Aw, and moving with your belly 00:06:30.639 --> 00:06:32.808 and if any other sounds or expressions come out, 00:06:32.808 --> 00:06:34.643 go ahead and let them. 00:06:34.643 --> 00:06:37.605 Hey-o, sorry for the people you're practicing with though, 00:06:37.605 --> 00:06:38.856 in case it's gas. 00:06:38.856 --> 00:06:41.358 And reverse your circle. 00:06:41.358 --> 00:06:42.902 And if you're practicing this alone, 00:06:42.902 --> 00:06:44.091 if you're practicing this alone, 00:06:44.091 --> 00:06:46.906 just get all like, oh, freaky-deaky. 00:06:46.906 --> 00:06:49.491 And if you're practicing this with friends or family, 00:06:49.491 --> 00:06:51.911 just go ahead and say hello to them right now, 00:06:51.911 --> 00:06:55.039 like, "What's up? So glad we're doing this together." 00:06:55.039 --> 00:06:57.207 Bring balance to the body. 00:06:58.469 --> 00:07:00.179 Yeah. 00:07:00.179 --> 00:07:01.637 Benji. 00:07:03.427 --> 00:07:05.653 Alright, and then bring it back to center 00:07:05.653 --> 00:07:07.529 and easy twist to the right. 00:07:07.529 --> 00:07:09.198 Tuck the chin, roll up through the spine. 00:07:09.198 --> 00:07:11.742 Big inhale, soft belly. 00:07:11.742 --> 00:07:14.194 Exhale, twist. 00:07:14.194 --> 00:07:16.020 Big inhale. 00:07:16.887 --> 00:07:18.502 Exhale, twist. 00:07:18.502 --> 00:07:19.849 Oh yeah. 00:07:19.849 --> 00:07:22.181 One more, inhale. 00:07:22.181 --> 00:07:24.630 Exhale, twist, and then come back to center, 00:07:24.630 --> 00:07:25.844 take it to the other side. 00:07:25.844 --> 00:07:27.637 Tuck the chin, roll up through the spine. 00:07:27.637 --> 00:07:28.847 Make sure you're not leaning back, 00:07:28.847 --> 00:07:31.558 so sit, sit up nice and tall and lift your sternum up. 00:07:31.558 --> 00:07:34.437 Inhale and exhale. 00:07:34.437 --> 00:07:36.397 And so the breath is active here. 00:07:36.397 --> 00:07:39.108 Inhale to lift and lengthen, create space, 00:07:39.108 --> 00:07:41.739 and then exhale to twist. 00:07:44.892 --> 00:07:46.913 Never underestimate the power of 00:07:46.913 --> 00:07:51.925 breathing deeply and consciously in a twist. 00:07:57.131 --> 00:08:00.833 Alright, after three cycles of breath at least, 00:08:00.833 --> 00:08:02.626 go ahead and bring it back to center. 00:08:02.626 --> 00:08:05.294 Bring the palms together once again, grace and gratitude. 00:08:05.294 --> 00:08:06.954 Inhale. 00:08:06.954 --> 00:08:09.579 Exhale, bow your head to your heart. 00:08:11.191 --> 00:08:14.361 Awesome, come to lie on your back, nice and easy. 00:08:14.361 --> 00:08:17.786 Ooh yeah. Aw yeah, aw yeah. 00:08:17.786 --> 00:08:19.340 Sounds are welcome in this practice. 00:08:19.340 --> 00:08:21.884 This is at-home yoga, man. 00:08:21.884 --> 00:08:24.136 Come all the way on your back, 00:08:24.136 --> 00:08:26.305 and when you get there, snuggle your shoulder blades 00:08:26.305 --> 00:08:27.556 underneath your heart space. 00:08:27.556 --> 00:08:31.100 Get comfy, feel supported by the earth. 00:08:31.100 --> 00:08:32.728 And then here we go. 00:08:32.728 --> 00:08:35.773 We're gonna hug both knees into the chest. 00:08:35.773 --> 00:08:38.942 Take your time, scoop the tailbone up. 00:08:38.942 --> 00:08:41.278 Then hold onto your right knee, 00:08:41.278 --> 00:08:43.155 and send the left leg out long, all the way. 00:08:43.155 --> 00:08:46.073 Let your heel kiss the ground. 00:08:46.073 --> 00:08:48.690 Then squeeze your right knee into your chest. 00:08:48.690 --> 00:08:52.455 Take big ol' breath in. 00:08:52.455 --> 00:08:53.556 And then as you exhale, 00:08:53.556 --> 00:08:57.598 slowly peel your nose up towards your knee. 00:08:57.598 --> 00:09:00.818 Breathing deep, try to keep the skin of the face soft. 00:09:00.818 --> 00:09:02.445 You can rotate the right ankle one way 00:09:02.445 --> 00:09:05.654 and then the other, if you want. 00:09:05.654 --> 00:09:07.586 Oh yeah, can you hear my stomach? 00:09:07.586 --> 00:09:10.069 Inhale. 00:09:10.069 --> 00:09:12.112 And exhale to release. 00:09:12.112 --> 00:09:13.989 Great, release the right foot down. 00:09:13.989 --> 00:09:16.283 Hug the left knee into the chest, 00:09:16.283 --> 00:09:19.745 and slowly extend the right leg out long. 00:09:19.745 --> 00:09:23.082 Wind relieving pose, squeeze the left knee in. 00:09:23.082 --> 00:09:25.292 I'm not playin' dude, this is in the books. 00:09:25.292 --> 00:09:27.002 This isn't like some weird Adriene stuff. 00:09:27.002 --> 00:09:29.255 This is in the books. 00:09:29.255 --> 00:09:31.940 Squeeze, inhale. 00:09:33.509 --> 00:09:38.222 Slow exhale, slow peeling of the head, neck, shoulders up. 00:09:38.222 --> 00:09:40.367 Nose toward the knee. 00:09:43.471 --> 00:09:46.307 Keep the skin of the face soft. Breathe. 00:09:46.307 --> 00:09:50.519 So, we're creating compression now on the left side. 00:09:50.519 --> 00:09:52.021 The stomach, you always wanna do 00:09:52.021 --> 00:09:53.898 right knee up to the chest first 00:09:53.898 --> 00:09:56.005 in case you're doin' this freestyle, 00:09:56.005 --> 00:09:59.028 willy nilly on your own without me, 00:09:59.028 --> 00:10:01.175 which I support. 00:10:01.175 --> 00:10:02.760 Inhale. 00:10:02.760 --> 00:10:04.591 Exhale to release. 00:10:04.591 --> 00:10:07.181 Oh, yeah. (chuckles) 00:10:07.181 --> 00:10:08.694 Bring the left foot to the ground, 00:10:08.694 --> 00:10:10.744 right foot to the ground. 00:10:10.744 --> 00:10:12.090 Take a breather, hands on the belly. 00:10:12.090 --> 00:10:14.634 You're gonna walk the feet as wide as your yoga mat 00:10:14.634 --> 00:10:15.927 and then bring the knees into touch. 00:10:15.927 --> 00:10:19.430 So you can just soften through your belly. 00:10:20.866 --> 00:10:22.334 Breathe deep, just breathe. 00:10:22.334 --> 00:10:24.911 Close your eyes. We're almost done. 00:10:29.113 --> 00:10:32.658 Allow the body to go through its different stages. 00:10:32.658 --> 00:10:35.536 That ain't never gonna change. 00:10:35.536 --> 00:10:38.252 So don't beat yourself up, don't be too hard on yourself. 00:10:38.252 --> 00:10:41.088 Be grateful, be graceful, 00:10:41.088 --> 00:10:44.133 and keep creating grooves and patterns that just 00:10:44.133 --> 00:10:48.464 keep bringing you back to what feels good. 00:10:48.464 --> 00:10:50.815 Alright, press up off the tippy toes 00:10:50.815 --> 00:10:52.375 and lift the knees up to the chest. 00:10:52.375 --> 00:10:53.755 One final ditty. 00:10:53.755 --> 00:10:56.696 We're gonna take the knees over towards the left 00:10:56.696 --> 00:10:58.114 and then you're gonna open your elbows up 00:10:58.114 --> 00:11:00.655 to cactus arms or football, 00:11:00.655 --> 00:11:03.591 Post-Thanksgiving, if you're doing this in real time, 00:11:03.591 --> 00:11:06.458 then this is appropriate. 00:11:06.458 --> 00:11:10.239 Ah, football goal post arms. 00:11:10.239 --> 00:11:13.909 If that ain't your thing, cactus arms. 00:11:13.909 --> 00:11:15.327 Breathe into your belly. 00:11:15.327 --> 00:11:18.747 If you like, turn onto your right ear. 00:11:18.747 --> 00:11:20.819 Close your eyes. 00:11:36.585 --> 00:11:38.819 Inhale. 00:11:38.819 --> 00:11:41.416 Exhale, bring it back to center, 00:11:41.416 --> 00:11:43.167 and take it onto the other side. 00:11:43.167 --> 00:11:44.836 Last one, you got it. 00:11:44.836 --> 00:11:46.254 Try to bring your left shoulder to the ground 00:11:46.254 --> 00:11:47.547 as you turn onto your left ear. 00:11:47.547 --> 00:11:50.478 Breathe down into your belly. 00:12:02.997 --> 00:12:04.624 And back to center. 00:12:04.624 --> 00:12:06.827 One more time, squeeze the right knee in. 00:12:06.827 --> 00:12:08.341 Right Side, left leg out. 00:12:08.341 --> 00:12:10.000 You can also do left leg on the ground, 00:12:10.000 --> 00:12:12.883 I mean, left foot on the ground. 00:12:12.883 --> 00:12:14.993 Breathe. 00:12:18.868 --> 00:12:21.912 And then right leg out, left leg in. 00:12:21.912 --> 00:12:23.775 Breathe. 00:12:26.335 --> 00:12:28.403 Both knees in, squeeze. 00:12:29.837 --> 00:12:33.215 And exhale to release everything to the ground. 00:12:33.215 --> 00:12:36.466 Corpse Pose, yes, rock this Corpse Pose. 00:12:36.466 --> 00:12:39.161 Inhale, lots of love in, find a little smile. 00:12:39.161 --> 00:12:40.456 It's all good, baby. 00:12:40.456 --> 00:12:43.584 And then exhale just to relax everything. 00:12:43.584 --> 00:12:46.336 Way to go for taking time to do this video. 00:12:46.336 --> 00:12:47.838 Take some more time for yourself. 00:12:47.838 --> 00:12:51.152 You'll bounce back. Your body will balance out. 00:12:51.152 --> 00:12:53.165 The best thing you can do for yourself 00:12:53.165 --> 00:12:55.050 is be graceful and grateful 00:12:55.050 --> 00:12:57.878 and enjoy every second of all the gifts 00:12:57.878 --> 00:12:59.943 that life is bringing you, 00:12:59.943 --> 00:13:02.850 even the ones that feel a little eh. 00:13:02.850 --> 00:13:05.415 Just know it's all a gift. It's all a tool. 00:13:05.415 --> 00:13:08.835 It's all an opportunity to learn. 00:13:08.835 --> 00:13:11.157 And tomorrow's a new day. Deep breath. 00:13:12.593 --> 00:13:14.426 And exhale. 00:13:14.426 --> 00:13:15.722 My stomach's making noises. 00:13:15.722 --> 00:13:18.652 Bring the hands together 00:13:18.652 --> 00:13:21.371 and we say, 00:13:21.371 --> 00:13:23.402 Namaste. 00:13:24.002 --> 00:13:27.913 (upbeat music)