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