Yoga for Core (and Booty!) – 30 Minute Yoga Practice – Yoga With Adriene

– Hey everyone,welcome to Yoga with Adriene. I’m Adriene. Today we have a home
practice that’s gonna tonethe core and the booty. So this is a big request,
having a little fun with it. We’re bringing the
yogic perspectiveto a video that tones the core
and helps you get dat booty. Let’s have some fun. Hop into something
comfy and let’s get started. All right my friends. Today we’re gonna startstanding in the
middle of your mat. Bring your feet
as wide as the mat,just two parallel lines here. Then we’re gonna bring the handsand we’re gonna
bring them togetherand we’re just
gonna start rubbing themto create a
little bit of energy,a little bit of heat,a little bit of friction,just something to
really focus our mind hereas you begin to let
go of the day thus far. Politely put the
to-do lists away,the future on hold,and arrive here
now in the present. Rub ’em a little faster,
lift your heart, breath. Big inhale inand then exhale,just bring your hands right
to your chest, your pectorals,and lift your heart
up towards your handsand sink a little
weight into your heels. Notice how you feel. Then see if you can
press away from the earthby lifting the kneecapsand just lifting up
from the pelvic floorcreating more spaciousness
or just more awarenessall the way up
through the crown of the head,up and down the spine. Cool. Then inhale, lift
your heart even more. Exhale, keep the heart lifted
as you release the hands. We’re gonna bring them
to the tops of the thighsand you’re not gonna
collapse here in the heart. So we just established that
so that we have a little bitof a fighting chance to maintain
that as you come forward. Then you’re gonna
just bend the knees hereand just bring
your right shoulderin towards the center lineand then loop your
left shoulder round and backand open up your left side body. It might feel good to start tostraighten the left leg there,got a little Zenned out,or you can keep a soft bend. So we’re finding a
little twist in the spineinhale in, exhale switch,bend the knees,drop the left shoulder
in towards the centerand really actively loop the
right shoulder around and back. With each repetition
you can find something new,so you’ll go back and
forth in your own time. Maybe bring the top
hand to the back body. Maybe you start to have more
of awareness in the neck,remembering that the neck isa nice long
extension of the spine. So then really
thinking of the spineas our guiding light here. The body is one moving part,rather than a bunch
of disjointed parts. So today’s practice isfor the core and
the booty ,a big request
that I just decided,”You know what,
let’s just fulfill it. “But I want to start
off this practice by sayingreally the goal is
to create a wholeness,a union of the
breath and the body. But as the body gets stronger,
we wanna cultivate balance. So today’s
practice is gonna do that. Okay, so after a
couple of rounds,we’re gonna come to center. You’re just gonna press the
palms into the tops of the legsand think Cat-Cow here. Inhale, drop the belly. Open the chest. Feel the abdominals,
nice and long. Very flattering post
here to put on YouTube,wonderful. And then exhale,
draw the navel in. Round the spine, think Cat pose. You’re really gonna
use your hands to pressand you should
feel the spaciousnessin the back body here. Feet are nice and
firmly planted with awareness. Then inhale, bend the knees. Scoop your heart
forward, open the chest,think Cow pose. Open the throatand then exhale, last time,rounding through, chin to chest. Draw the navel
in and up so much. Lovely. Then slowly,
we’ll roll all the way up. Swim the finger
tips behind to interlace. We’re gonna open up
through the chest here,so knuckles draw down and away. You’re gonna inhale in, smile,and then exhale,really bring your
center right underneath you. So for a lot of people,
we might be here. We’re gonna really
lengthen the tailbone downand see if you can
stack up through the spine,so that the center
plumb line or the midline isreally bright and
just full of awareness,just has a retention,and we’re gonna
maintain that as we work today. So there’s nothing
wrong with a great work outand yoga’s really a
great tool for strengthening,trimming, toning the body,getting to a healthy balanced
place where you feel good. But for me, it’s not
what be do, but how we do it. So this line in the spine is
gonna really help us today. We’re gonna bump the
hips to the left hereand take the crown of
the head to the right. Maybe your
fingertips go to the left. And then from your center,
draw your navel in. Come to center and
take it to the other side. Bump the hips to the right. So this is a test. I’m not collapsing
in the neck hereand I’m keeping
equidistant betweenmy ears and shoulders. Okay, navel draws
in to lift you back up. Inhale, we sweep the arms
all the way up and overhead. Exhale, bring the feet
right underneath the hips. Then inhaling again to reachand then exhale. Soft bend in the knees as
you fold it all the way down. And then inhale,
reach for the sky. Back all the way up, and then exhale. It’s like painting a wall with
the hands all the way down. Inhale all the way up, exhale all the way down welcoming some
energy to the body. Inhale all the way up, and exhale all the way down. Nice work this time. Forward Fold, stay here
for a couple of breaths. Then from here,we’re gonna walk the
hands all the way forwardand the feet all the way backto come into our
first Plank pose. Take your time getting there. You can always lower the knees. Wrap the shoulder blades around,press away from the yoga mat. You want to find
this dundas or this lengthfrom the crown to the tail. Then inhale, puff up
through the upper back body. Lift your heart space
up towards the ceiling. Claw the fingertips
and then exhale. Keep the elbows
hugging into the the side bodybest you can as you
lower all the way down. Then tap into that inner smile. Big inhale lifts you
all the way up, press up. Then exhale, slow and in
control, all the way down. Inhale lifts you all
the way up, you got this. Exhale all the way down. One more. Inhale, strong core. Navel draws up as you press up, and exhale all the way down. Beautiful. Hug the elbows in. Inhale, Baby Cobra. Exhale, release. Curl the toes under, lift
the kneecaps, tone the quads. Big inhale, lift all the way up,Plank pose. Then exhale,
Downward Facing Dog. Use this opportunity
to find a couplereally awesome
cleansing breaths,inhaling deeply through the noseand big exhalations out
through the nose and mouth,just take a couple here. Don’t be shy. Take your dog for a little walkand enjoy the
process, the unfolding,as you stretch and move
in a way that feels good. Find a rhythm
that feels good todayand focus on the things that
are serving you that feel good. Deep breaths. Try not to focus
on the things thatare difficult,
or tight, or stuck. Find softness, even though we’re
strengthening today.
Great. Then you’re
going to walk your toesas wide as your yoga mat again. But this time, let
them spill off the yoga mat. So you’re pressing into
the outer edges of the feet. Then we’re gonna
slowly bend the knees. Lift the heels and come
into a Froggy pose variation. So you might have to
make some adjustments,maybe bring the toes
in a little bit more. That was a little wide for me. But the heels,
I left it in this variation. Then tap into that core strengthby bringing the palms together. You’re coming
into a really wide,like deep plie here,and we’re gonna
try to bring the taildown to lift the heart up. So opening up through the hips. If bringing the hands
up is too much for you,then keep the fingertips downand you can
actually use the fingertipsto play a little here. Then one final breath cycle,imagine you’re
leaning back against a wall. If you really wanna
challenge yourself here,give yourself a
little space betweenyour heels and your bum. Lift up a little higher. And, again, we’re working
to create this nice longbeautiful line in the
spine so the energy can runfluidly, and then release. Great work. To come out of this posture,
be really mindful of the knees. You’re gonna keep
little activity in the toes,gripping the earth as
you walk all the way forwardand lift the hips up high. Come back to your
Downward Facing Dog. Turn the toes in
when you get there. Finding that
internal rotation in the hipsshould feel really good. Then take a deep breath inand a long breath out. Great. Walk the toes in
line with the hips. Doesn’t matter if the heels
are close to the ground or not. You can actually
lift the heels here. Then we’re going to inhale. Draw the navel in a
not and take it overan imaginary hurdle here
coming into our Plank pose. Take a deep breath in here,strong Plank,and then exhale back
to your Downward Dog. Again, start this movement with
the belly drawing in and up. We go all the way up and
over that imaginary hurdleand then send it back,
Downward Facing Dog. Claw through the fingertips. Again, navel draws in and up. Slow it down. Breathe deep, Downward Facing Dog. One more time. Root down through the
index finger and thumb,navel the leads the way, and to your Downward Dog. Great work. Deep breath in, long breath out.
We’re gonna slowly walk the feetback to the middle of the mat,hands come to meet the toes
after you’ve planted the feet. Forward fold. You’re gonna bring the handsright underneath the feet,toes meeting at the wrists here. Should feel really good,shifting your weight a
little bit forward perhapsor wiggling the toes,feeling that nice
stretch through the forearmsand the spaciousness
through the upper back body. If you want more in
the lower back body,bend your knees generously.
Awesome. Release the hands carefully. Press into the feet,root to rise here,reaching for the sky,reaching for the stars. Spread your
fingertips and inhale,we rise up strong,Big full body stretch here. Reach, reach,
reach, reach, reach, reach,and exhale,hands to heart. Awesome work. Okay, let’s keep going. Let’s stay focused here,start to deepen the breath,incorporate the
breath even more. Feet go wide as
the yoga mat againand maybe you may have
to bring it in just a bitdepending on the
length of your legs. But you want your heelsjust a little bit
wider than your hips. All right, toes
are pointing forward,and we have
options for the hands. You can go one hand of
a fist, one hand on top. You can go namaste,
palms pressing together,or you can also send
the fingertips out in front. If you do that,
keep the heart lifted. So every variation,
the heart stays lifted. So here we go. We’re gonna inhale in, exhale. Send the hips back. Knees are gonna try to
stay over the ankles hereas we come into a squat
and draw the navel in and up. Then inhale, rise up strong. Find that dunda, crown to tail,and exhale, send it back. Inhale, we rise. Exhale, sink deep. Start to really sync up with
the sound of your breath. So inhale, exhale. Inhale ,exhale, weight is in the heels. Inhale ,exhale ,and then keep it going. Listen to the
sound of your breath,


then gather that
energy in the belly. Keep going. All right. So we’re gonna start to get our
groove on a little bit here,just sync up with your breath. Keep weight in the heels. Keep the heart open and
lifted. Inhaling, you sink
down low now perhaps,and exhale, squeeze the
glutes and lift your heart.
Once you feel you can get
into a little bit of a rhythm,you might if it feels good,
pick up the tempo. But stay focused
the quality of movement,rather than the
quantity. Keep this
awareness of the spine. One thing yoga
asana is so good aboutis reminding us that
when we remember to softenand just be available,we actually have so much that
we didn’t know was possible,so much energy,
so much potential. But when we’re
gripping and focusingon the hard, and the fast,and the furious, and the heat,it’s harder to keep up. So stay in a nice groove here,but find ways in
which you can soften. Just a good way of
putting it would beto put a little grace to it all. By now you’re probably starting
to cultivate some heat. That’s good. We want to get the heart
rate up a little bit here. Keep it going.
Maybe you sink the hips,
the bum down a little lower,for this last little beat and maybe squeeze the
glutes as you rise up. All right, let’s do one more. And the next time you’re
down low, stay there. We’re here,
lengthen the tailbone down. Open the palms up. I feel like Tevye in the
Fiddler on the Roof here. Inhale in,and then exhale, Forward fold. So ground the feet,but then shake your head loseand just let go.
Awesome work.
All right. Bend the knees,reach for the sky,
reach for the stars. Inhale, spread the
fingertips, rise up strong, and exhale, hands to heart. So we’re gonna go one more roundand if you have a
block, you can use it. If you don’t have a block,you’re just gonna
repeat what we just did. It’s super great. So if you have one block,just bring it
underneath one foot. So you have one
foot on the blockand one foot off. Again, if you don’t
have a block, no worries. Just do the same thing,you’re gonna get
loads of benefits. So here we go. Find that the upward currentof energy through the front bodyand then the
grounding of the back body. Toes are pointing forward,
we inhale, and exhale, just to relax the
shoulders. Then said the hips back. Take a deep breath in,fingertips go forwardor maybe you take a
mudra or something that feelssupportive in the hands. Then inhale, lift and squeeze,and if you’re on the block,you might lift that left leg up,squeeze and lift,and then inhale
back all the way down. Exhale, squeeze and lift. And of course the right foot is
really pressing into the blockto lift the heartand chest up.
So inhale to lower
now, exhale to lift. Let’s get clear on that.

You can hold onto
your focus out in front,but make sure that
you’re not clenchingin the forehead or the jaw. Keep it soft and easy.


Definitely feeling it
in my glutes. And the block just really brings
it into that right glute. Okay, keep the
hip points lifting up,not moving forward. Excuse me, not moving
to side if you’re on the block. Try to keep this
idea of them lifting up. It’s hard for me
to talk and do this. Inhale, lower. Exhale, lift .
Throat open. Heart lifted.
Great. Release. If you’re on the block,just bring it to the
other side very quickly. Everyone else is just
taking a little breather,a little break. Last round, here we go. Find what feels good. Lift the corners of the
mouth a little bit here. Inhale ,exhale to relax the
shoulders ,and inhale to lower. So think about
sending the hips backto bend the kneesand then we squeeze and lift up.

Let’s sync up with our breath.
If you’re
getting a little overheated,exhale out through the mouth. Let some of that heat go.

Squeezing the glutes
at the top.



Keep it cool. Stay calm.




Awesome. Now we’re gonna do one more. The next time you’re down there,if you’re on the block,just kick it to the sideand we’ll all meet up. We are one. Now coming into this
last squat, and then find a
mudra that feels good. It can be Wu-Tang,it could be Thriller,it could be Lotus. We’re just gonna sink a
little deeper. And inhale, lift your heart
and lift your toes. Then exhale, sink a
little deeper. And then just one
more time, you got this. Inhale,exhale, sink a little deeper,and then let everything go,Forward fold. Awesome work everyone. Sway gently, side to side. Shake the head, a
little yes, a little no. Take a deep breath in,
and exhale everyone,out through the mouth.
Then as you’re ready,open the eyes if they’re closedand bring the
fingertips out in front. This isn’t a very anti-transition here. We’re just gonna
slowly come to all fours. So walk the toes
back and guide yourselfto Tabletop Position. The block can go away for a bit. We come to this
nice neutral spine. And if you need a
moment to just bumpthe hips a little left to rightor do something figure eights,listen to your body. Find what feels good. Then press away from the yoga
mat and when you’re ready,keep the left foot
pressing to the groundand you’re just gonna lift
the right toes towards the skyand just baby pulses here as youpress away from your yoga mat. And then make sure
to engage your coreby drawing the navel in and up. Baby pulses. Neck is nice and long. Keep it going. Then we’ll take a
deep breath in and exhale,knee to nose, round it through. Then inhale, right toes
all the way towards the sky. Exhale, knee to nose,
round it through. Inhale,
right toes towards the sky. Last one. Exhale, knee to nose.
Inhale, right leg
toward the sky,and then we’re
gonna release and switch. Baby pulses with the left leg,left toe’s up. Here we go. So keep that line of
the spine nice and long,lots of awareness of the navel,the core drawing in and up.
Press away from
your yoga mat here,shoulders away from the ears,
pulsing.
Nice work, everyone.
Keep it going. We’re almost done.
Sweet, and then here we go. Inhale in,
exhale, knee to nose. Round it through,
squeeze and lift. Inhale, left toes
towards the sky. Open the chest. Exhale, squeeze and lift,knee to nose. Last one.
Inhale, reach. Exhale, knee to nose.
Inhale, left toes
towards the sky,and exhale, release. Walk the knees up
towards the wrists. Swing the legs to one sideand come to a seat. You’re gonna send
the legs out in front,Dandasana. Just take a moment
here to catch your breath. Appreciate your bodyand remember that wereally can totally
focus on core and booty. But we need to remember why,why we’re doing it. So I wanted to
come to Dandasana todayto just remember
what are all the ways in which
a healthy core supports methat aren’t toxic,that make me feel good,that help me sit
up nice and tall,that help me improve my posture,keep me free from back pain. I was made to be mobile,move through life with
more ease and fluidity. All right, then
press into your hands. Lift the hips,come all the way
forward with the booty. Then we’ll slowly
roll down to the back,nice and slow.
Take your time. When you get there,get centered on your yoga matand you’re gonna just hug
both knees into the chest. You’re gonna take
them over to the left side. You might even use your toesto bring your hips
more towards the right. So we’re in a Reclined
Twist here just to start. You can even turn your
gaze towards your right hand. It feels good. And we’re here,either staying in the
twist for restorative,or we’ll bring the
fingertips to the temples,soft fingers here. Inhale, in. Exhale, lift. Careful not to crunch
the back of the neck. So keep your chin,your throat nice
and open and lifted. Inhale to find lengthand exhale to
draw everything in. Keep the neck nice and long.

So you can really use
that exhale to squeeze.

Mindfully toning the muscleand keeping a strong
awareness in the spine,the neck,keeping the face nice and calm.

All right, nice work. We’re gonna release this. Release the hands. Go right into the other side. So start with the twist,knees fall to the right. Again you can move your
hips to the center of the matif that feels good. You could always opt
out of the oblique workand just stay in
the Reclined Twist. Otherwise, we’ll bring
the fingertips to the temples. Inhale inand exhale, lift. Keep your gaze up
towards the ceilingor even up
towards your third eye. Inhale, lower.
Exhale, lift. Inhale, lower.
Exhale, lift. Fingertips can
come behind the head. Try to keep the
elbows nice and wide.
Find a rhythm. Listen to your breath. Inhale, lower. Exhale, lift.

As you exhale and lift,the navel contracts in.



Focus on the quality,the sensation of the movement,rather than the quantity. So you don’t need to
jerk yourself around here. You don’t need to createany tension in the
neck or the shoulders. Work it out.





Awesome, do one more,and then release everything. Awesome work. Bring the feet
together, knees wide. Reclined Cobblers Pose. Snuggle the shoulder blades
underneath the heart space,hands come to the belly,and we start to soften it out. Let the breath just
return to a natural rhythm. Close your eyes.
And find stillness here and
just start to cool off a bit. Give thanks for your
body and for your breath. You can stay here. If time allows, you can stay
here a little bit longer. Or if you’re ready,we’ll begin to
slowly make our way toShavasana by extending
one leg out then the other. Maybe you take a moment towindshield wiper
the toes back and forth. Take one arm out
and then the other. Then take a deep,
loving inhale in. Really go for the gold here. Breathe in deep.
And as you exhale,
let everything go,softening relaxing
the weight of the bodycompletely into the earth. Close your eyes. Relax your tongue. Let go. Awesome work today, my friends. Slowly draw the palms together,bring ’em up to the third eye. The awesome in me
bows to the awesome in you. Way to work with integrityand to stay
present with your breathas we step into our best
and most beautiful selvesin both body, mind,and heart. Have an awesome day. Namaste.