Big Baby Belly Here We Go Again Blues

What'southward upwards everyone?
Welcome to Yoga With Adriene.
I'm Adriene and this is Benji
and today we take
an awesome practice
titled Yoga Belly.
So hop into something
comfy and let's go started.
(upbeat music)
Okay pals,
allow's begin on the basis.
So come on down to a
prissy comfortable seat.
Sit up nice and alpine.
But take a second to
land here in the moment.
Cheers so much for sharing
your time and
your energy with me.
And recollect near information technology,
with so many people
and pets around the world
practicing in this very
moment with you right at present.
Then there'southward something
there that I think is magical.
Take it or leave it.
You are non alone.
Hopefully by now y'all've
selected a comfortable seat.
You lot can even do
this start portion
on the edge of a
chair or the couch.
We're gonna take a second to
simply land in this moment and
melody into how nosotros're feeling
(singing) via the breath.
So close your optics.
And if y'all're super make new to
yoga and closing your eyes seems
weird or for whatever reason
if endmost your
eyes is scary, no prob.
Merely send your gaze gently
down past your nose
and I am so honored
to be your guide today
and I'm excited to get to do so
and I'm gonna guide you with the
audio of my voice here in the
beginning so y'all do not
need to look at the video.
Besides Benji'due south not here today
so in that location's no reason to
look at the video anyway.
Just kidding. Okay.
And so when you're prepare,
take a deep breath in.
Null fancy,
just a big inhale.
And to follow, nothing fancy,
just a long exhalation.
Whoa, that'southward it.
Big inhale.
And long exhale.
And any piffling motility or
gesture that wants
to come up out here,
relaxing the shoulders,
opening the jaw,
relaxing the tongue
in the base of operations of the oral fissure.
Maybe you lot practise close your
optics or soften your gaze.
Let it happen
and permit your jiff
inspire that conversation.
So ultimately nosotros're just
taking a second to ho-hum downwards.
Notice the breath.
And gently, e'er so lovingly,
begin to slip into
this function of the observer.
And that'southward where I'd like to
invite yous to exist for today'due south
special Yoga Belly practice.
Considering our
human relationship to our belly,
in my opinion,
needs a lot of love.
It need some work.
And information technology's gonna accept
us being brave enough,
bold enough, kind plenty
to slip back into the
role of the observer.
And discover our thoughts
and notice how
our thoughts and
words brand the states feel.
And just pay improve attention
to our relationship
with our belly
and our
relationship with ourselves.
And for me yoga is just
a bomb tool
(laughs) for all of that.
So hopefully by now
yous've taken at least
a couple proficient cycles of breath.
And I just want to highlight the
discussion cycle because every breath
rendition will be different and
your job is to keep
returning to the mix.
Continue to gently deepen your
jiff and permit'southward bring one hand
to the centre and
one hand to the abdomen.
Drop your chin.
As we prepare to begin
pranayama technique
chosen diaphragmatic breathing
or as I like
to call it, "Abdomen Breath."
And then we're breathing downwards this
idea of directional animate
instead of breathing up with the
inhale we focus our attention
and send the breath, the
awareness downward every bit we inhale.
And then right at the base of operations
of the spine which is like an
amazing place to just put
your attending when you lot demand
grounding it's awesome y'all practice a
trivial somersault and permit the
jiff to come up up and out of
the nose or oral fissure on the exhale.
And then the inhale drops down
and nosotros fill the
diaphragm or this
visual of filling the
belly with air happens.
And then on the exhale,
it'due south a tiresome reversal.
All the fashion upwardly and out.
So earlier I guide yous through a
piddling breath ratio just start
to play with that on your own.
And if the mitt is on your chest
or your heart is
moving upwards and downwards.
That'southward kind of a good little
just thing to pay attending to.
A good, I was gonna say
play a joke on only let's non say that.
Let'south exist amend than that.
It'southward a adept trivial thing
to pay attending to.
To just detect is that jiff
traveling down into the abdomen.
Am I breathing
into my diaphragm?
Or is it still pretty loftier up?
And if information technology is high up
and y'all are moving, keen.
Gotta start somewhere.
Maybe returning to a soft
gaze here or closing the eyes
so you tin really feel your
fashion through this exercise.
Experience that breath.
Feeling the belly aggrandize almost
like a balloon being
inflated every bit you breathe in.
And then imagining a
boring softening of the abdomen,
umbilicus drawing in towards
your spine as you exhale out.
And each fourth dimension you breathe
into your abdomen really agree your
abdomen with love and breathe
love down into your belly.
Nosotros say information technology often on this
aqueduct, inhale lots of love in.
And exhale lots of love out.
And try non to worry as well much
about the result or similar your
review of this
practice or your experience,
just endeavor to exist in the moment and
give yourself a piffling chip of a
fighting take a chance to
find something new.
In detail when information technology comes
to your relationship to this
beautiful part of your
torso that often gets
shunned, subconscious, sucked in,
hater-ade.
And then we're gonna do a
little breath ratio here to just
explore the belly jiff a
niggling more then nosotros'll practice
some poses to
explore that breath within.
So we're gonna
inhale on a four count,
inhale one, two, three, four
belly gets big cute abdomen
and and so on the exhale we're
gonna breathe out for six.
So half dozen, v,
four, iii, two, one,
belly button draws in and there's a
niggling scrap of stimulation there
in the core and the
abdominal wall drawing in.
So information technology's inhale for four,
breathe for six.
Allow'south have ane full
breath in here for nothing.
Inhale.
And exhale.
And then slow
controlled breath, here we become,
inhale for ane.
Two.
Three, four.
Belly is expanding.
Breathe for 6, v, 4.
Three, two, i.
Good. Crawly chore.
Let'due south go again.
Inhale for one.
Two.
Three.
Full belly.
And exhale for six.
Five.
Four.
Three.
Draw it in on the ane.
Inhale for one.
Two.
3. Full jiff.
Four.
And tedious exhale
for six, five, four.
Three, ii, one.
Relax your shoulders,
breathe in for i.
Two, full breath, 3, iv.
Breathe for half dozen with command.
V, four, three, two, one.
Inhale one, ii, iii, four.
Breathe six, five, four,
three, two, one.
Inhale ane, ii, three, four.
Shoulder's relaxed.
5, four,
three, two, one.
Inhale ane, two, three, four.
Exhale half dozen, five, four,
iii, two, one.
Inhale i, ii, iii, iv.
Six, five, four,
three, 2, one.
Inhale i, 2, three, four.
Terminal exhale 6, 5,
iv, three, two, one.
Let your jiff render
to a natural ebb and menses.
Let your hands slowly lift up,
float up soft and
easy towards the sky.
Take a large stretch in.
Wiggle the fingertips.
Big stretch up high.
Wiggle the fingertips.
So on an
exhale, nice, easy twist
to one side, whatsoever side.
Simply nice and easy.
Now breathe
into your belly hither.
Detect that belly breath.
Inhale lots of love in.
Lengthen through
the crown of the head.
And then exhale, contract.
Draw the navel in
towards the spine.
Inhale,
breathing into the belly.
Expansion, expansion, expansion.
Exhale, contraction.
Belly button draws in.
Groovy, slowly release.
Bring the fingertips up.
Wiggle them.
Float it upwards then
basically discover ease, right?
Dropping the
rigidity here today.
And then slowly taking
the twist to the other side
and finding your belly.
Breathe into your sugariness belly.
Experience the expansion
as you inhale.
Shoulders nice and relaxed,
not moving on that inhale.
And so on the exhale,
what happens subsequently expansion?
What'south the natural
affair that happens?
Wrinkle, and then we contract.
Engaging.
And then good for the internal organs
as well to move and breathe in
this way on the mat
just besides off the map likewise.
Alright, take one more
large belly breath in here.
And breathe draw the
omphalus in towards his spine.
Slowly release.
We're gonna come to all fours.
Correct into Cat-Cow.
Y'all know what to do hither.
Place your hands
and feet with intendance.
Stack the bones.
And when you're set,
inhale to drop the abdomen,
open the chest forward.
Hang out there for a second.
Possibly rock the hips
a little side to side.
Expansion and so
what happens after that?
Contraction, nosotros flip the script.
We circular through.
We appoint the
muscles of the core.
We connect the
cadre to the whole body.
Understanding or welcoming this
understanding that it'south all one
beautiful moving part.
Cool, inhale, drib the belly.
Breathe, round through the spine
and then if y'all are not already
which most of you are, I'1000 sure,
just first to accept it away.
Detect a little rhythm here that
feels good moving the spine.
Piffling daily move of
the spine and your regular
diaphragmatic
loving belly breaths,
ooh, that'll change your game.
Awesome.
Then bring your spine back to a
nice neutral position and prissy
and like shooting fish in a barrel we're
gonna drop the easily,
excuse me, the elbows exactly
where the easily were and you're
gonna walk the knees
out for Puppy Posture.
The ultimate
long puppy belly here
as you slowly
peel your hip creases.
Imagine them lifting
up towards the ceiling.
Heart goes down,
belly gets long.
Forehead may or may
non come towards the globe.
And we observe our
big abdomen breath here.
Now on this i since we have a
back curve going see if you can
recall about the breath going
into all iv
sides of your torso.
So a big lateral breath
so it's a nice wide jiff.
Whatever that ways to you.
Awesome work.
Then keep pressing into
the tops the anxiety here,
outset to hug your lower ribs in.
Depict your low belly in towards
your mid belly up towards your
upper abdominals as
you slowly slide in.
So you're finding this
containment in the intestinal
wall as y'all slowly slide
through to a Sphinx Pose.
Open the chest.
Inhale in.
Expansion, breathe in
all four sides of the torso.
Check information technology out, breathe,
curl the toes under.
Contract, hung the low ribs in
beginning to build strength in the
abdominal wall as
you breathe deep here
reaching the heels back.
Forearm Plank.
Breathing deep, you got this.
Pressing away
from your yoga mat.
Lifting your heart up
between your shoulder blades.
Bringing a fire to
your abdomen for v, 4.
Keep going. Three.
You're doing awesome.
Ho-hum descend of the knees
down to the earth on the one.
Great, slowly elevator
support onto your hands.
Nice neutral spine here.
Inhale in.
Exhale, slowly walk the hands
towards the knees and and so all
the way up to
tops of the thighs.
So now you lot're on your knees and
on your shins and the toes are
non coming in or
going out but they're nice
and in line with your knees.
So you accept a strong base here.
Great, take your sits basic.
(chuckles) Screenshot.
No, no practice it.
Oh great.
Take your sits basic downward
towards the backs of your knees
and then you feel this connectedness
in your abdominal wall.
So we're going
from here to here.
I'm going to call back nigh taking
my hip points now up towards the
heaven to just, again,
engage my core
in a actually mindful mode.
Excellent.
And so I'one thousand gonna inhale, accomplish
the fingertips all the way up
towards the sky.
Thumbs dorsum, pinkies forrard.
Equally you lot exhale simply try to create
more than stability in your center
lengthening sits bones down.
Taking hip points upwards high.
Hugging the low ribs in.
Then inhale in here.
Exhale, you're gonna keep the
correct arm reaching up towards
the sky only you're gonna accept
your left hand and bring information technology just
to your waistline here.
And so continue
pressing into your anxiety.
Maybe have the hit
points a little bit forward.
Experience that stretch in the abdomen.
Pull the right pollex back.
A little One-half Camel
or a Camel modification,
modified Camel.
Anyway, inhale in.
Exhale connect to your center,
to your abdomen.
Depict it together to
come all the way back up.
Left hand goes up, inhale.
Exhale, right mitt comes down.
Take your correct thumb
right to the waistline here.
Apply that for a
little support system
and then peeling crown of
the head dorsum,
hip points forward.
Breathing deep here.
Potent base feel that stretch.
Inhale in.
Breathe connect to
middle to come up back.
Achieve both arms upward,
big inhale once again.
Upward hither and then breathe
to rain it all the way down,
all the mode down.
Come to all fours.
Dainty. Inhale in.
Exhale, gyre the toes nether.
Send the hips up and dorsum,
Downward Facing Canis familiaris.
Pedal information technology out hither, just
stretch through the legs.
Take a prissy wide
base in the hands.
And then start to
breathe into your belly here,
something fierce.
A fierce honey for your body,
for your jiff,
for this fourth dimension that you've carved
out for yourself and for the
relationship between
all of those things.
Lots of gratitude.
Alright, keep that
belly breath going.
And nosotros'll slowly
begin to walk the feet.
Slowly, slowly, slowly
towards the heart of the mat.
Hands walk in to encounter the toes.
Bend your knees as
generously as you need here.
And feel that astonishing
release of the low back.
Ground through all
iv corners of the feet.
Milk shake the caput
a picayune yes, a picayune no.
And really feel that
connection of pes to earth.
And discover what that can practise
for you lot if you really feel and
connect with that
action versus just kind of
taking orders
from a yoga teacher.
Then observe a petty depth.
Go on observing what all is hither.
Be shifting the weight
a lilliputian front, a little back.
Absurd and then when you're
gear up, breathe into your abdomen,
notice expansion and experience that
pressure level into the tops of your
legs as you breathe so
much love in to your abdomen.
And then exhale, use that to
draw the navel in and tuck the
chin and slowly
gyre upward to standing.
Coming into
Mountain Pose, Tadasana.
Finding that
gentle lift in the eye.
Relax your shoulders and just
observe this upward electric current of
free energy through the front end body
as you breathe
that directional breath
downwards, down, downward.
Feel the belly
expand as you exhale in.
And soften and gently
retract as you breathe out.
Draw the shoulder
blades together here,
so actuate the upper back body.
And merely notice where you lot might
be belongings or gripping in the
toes, the belly, the shoulders.
Then on your next big inhale
reach all the way up fingertips
spread, reach for the sky.
And and so breathe,
you're gonna bend the elbows,
wiggle the fingertips and
interlace the
fingertips behind the tail.
Large opening hither to exaggerate
this upwardly current of energy
lifting through the front torso
to exaggerate this
lift through the heart.
And exaggerate this activation
of the upper back body.
Inhale in hither.
Breathe, bend
your knees generously.
Send your hips back, fashion
back and slowly melt your abdomen
towards your thighs.
Duke reach up
towards the ceiling here.
Breathe into your abdomen and feel
that connection of abdomen on the
top of the thigh.
Forwards Fold,
eventually crown of the head
reaches towards the earth.
Inhale in.
Exhale slowly bring information technology dorsum
upwardly ground through the feet.
Feel the legs get
potent as you lot release.
Release the fingers.
Inhale, reach for the heaven.
Breathe, curve the elbows,
spread the fingers.
Interlace, this fourth dimension
opposite pollex on top.
The weird i, the i
that feels a footling funky.
Detect that lift, that connection.
Breathe in.
Breathe, ship the hips back.
Bum back, bend your knees.
Attempt to keep your knees over your
ankles this time as you activate
more muscles in the legs and
around the hips and slowly come
in towards your Forwards Fold.
Potent legs.
Now use this connection of abdomen
to thigh to breathe into that
area of the body.
Think lots of love
in as you breathe in.
And remember lots of love
out as you breathe out.
Cracking, stiff legs again.
Slow and steady.
Dig into the heels.
Engage the quads, the glutes
get potent as we slowly rise up.
Break free and this time hands
come to centre, Anjuli Mudra.
Inhale in hither.
Breathe, bend the knees.
Try to keep the sternum
lifting towards the thumbs
as you said the hips back.
Then stiff legs once more.
And then nosotros're pressing into all
4 corners of the feet here.
Feet are hip width apart.
Overnice and easy.
You can lift the
toes to really find that
connection of foot to earth.
Great, so how's your belly?
Jiff into your abdomen.
Hug the lower ribs in.
See if you lot can
have your tailbone,
your sits bones
just like we did before,
down towards the heels to appoint
find this
connectedness in the belly.
Excellent, inhale in hither.
Exhale, twist.
You're gonna have
your right elbow towards
the outer edge
of your left thigh.
And if the elbow doesn't go far
you can only use your right hand
and perchance take the left
hand up towards the sky.
And so we're going for a twist here.
Beautiful, breathe into
your belly here, inhale.
And breathe to slowly
release come back to heart.
Tin can give the legs
a break if you need to.
And so when you're ready
let's have information technology to the other side.
So big twist, strong legs,
send the hips back.
Left elbow to the
outer edge of the right leg.
Or y'all tin can modify.
Breathing into your
belly in this deep twist.
You got it.
Inhale in.
Lengthen through the crown.
And so exhale
to slowly release.
Crawly piece of work.
Easily stay together, slowly
shift your weight to your left,
excuse me, your right leg.
Slowly pare your left heel up.
Inhale.
Exhale, connect to your center.
Muscles of the belly, abdominal
wall connect as you lift your
left articulatio genus up high.
Beautiful, rotate left ankle
i way and and so the other.
Standing Ane-Legged Tadasana.
Holding onto your center.
Then taking the left
mitt to the left ankle,
you're gonna
bring your left knee in.
Big quad stretch here.
Inhale.
Exhale.
Slow and steady,
heart goes forwards.
You might flip your left manus
to the left arch and we start to
kick the left pes
dorsum for a Dancer Pose.
Maybe the right
fingertips come forward.
Long belly here.
We abound the
posture with the breath
and so inhale to find expansion.
And exhale, find support
through that contraction.
Keep the shoulders relaxed.
Put it all together hither.
Inhale to your full capacity.
And then exhale to
slowly bring everything back.
Back to feet hip width autonomously.
Dorsum to palms together and
shift it to the other side.
Left pes grounds downwards.
Inhale, peel the right heel.
This is it.
This is the last bit of our
practice so stay focused
and stick with your breath.
Lifting the right knee upward,
connecting to
the lower belly here.
Standing up nice and tall.
Don't rush information technology.
Find this 1-Legged Tadasana.
Engage the
muscles of the low abdomen.
Breathe deep.
And when you're
ready maybe taking
the right manus
to the right talocrural joint.
Squeezing that
right genu to center.
Large stretch in the quad.
And so soft bend in the
continuing leg as you lot begin to
grow your
practise with the breath.
Maybe taking your right manus
to the right arch of the pes.
Maybe slowly easing the left
hand forward creating balance.
Playing with your breath.
Using the inhale to expand.
Grow the posture and
breathe to create more stability.
More connection.
Soften the skin of the face.
Welcome that heat.
Press upwardly and out
of that continuing leg.
Accept one more than big jiff in.
And then exhale to slowly
guide it all the way back.
Anxiety hip width autonomously,
palms together.
Inhale in.
And exhale out,
relax the shoulders.
Allow your left hand
come to your heart.
Drop your correct
manus to your belly.
If the feet are
not hip width autonomously,
go alee and walk
them hip width apart.
Right underneath the hips or
the shoulders then
nice strong opinion.
Shut your eyes.
Gently bow your head
merely a slight reverent bow.
And then observe how you feel.
Congratulations.
You got that yoga belly.
Continue this exploration.
And this willingness
to reside in the function
of the observer off the mat.
Take it off the mat
and into your everyday.
More than love.
More awareness.
I last deep
belly breath, inhale.
And exhale.
Namaste.
(upbeat music)

All credits go to Yoga With Adriene

montgomerywhimpaincy.blogspot.com

Source: https://tooacid.com/yoga-belly-yoga-with-adriene/

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