Yoga For Digestion | Yoga for When You Overeat! | Yoga With Adriene

– Hey everyone, and
welcome to Yoga with Adriene. I’m Adriene and today we have another Yoga for Digestion or yoga for when
you’ve just eaten too much. Life is good, it’s
all good, and guess what, the tools of yoga and your pal
Adriene, we’re here to help. That’s the beauty of
the at-home yoga practice. So before you get all
caught up in your head and go down that rabbit hole, let’s just tend to
the body with breath and some good
vibes and balance it out. Hop into something extra comfy. I highly recommend
drawstring pants. (laughs) Let’s get started. (upbeat music) Alright buds, let’s start in a nice comfortable
seat of your choice. It’s all good, man. Life is good and
you know what’s better? Eating, we’re so lucky,
grateful that we even get food. So, if you’re
starting this practice feeling hard for yourself,
let’s try to shift that into A, gratitude for the gifts that we have received and also yeah, for
food on the table period, and we’ll just slowly just
try to shift our perspective, find what feels good,
really quick easy breezy today, so sit up nice and
tall and we’ll start with just a little Pranayama. A little moment of
meditation of pause to just really
soften through the belly and sit up tall. Lengthen through the neck. Let your hands just rest
wherever they fall naturally. And I just wanna keep
it real, like it happens, you know, we get the
best of ourselves sometimes. We have regrets. The best way to shift
anything, in my opinion, is to think about being graceful and also grateful. So, the two Gs
here to the rescue. And yeah, we’re gonna do some digestive
health stuff, of course, but start with the two Gs
and just find a little grace, so make sure you’re
not clenching anywhere, especially in the lower belly. Let your belly just hang. Be loose. And then, seriously,
tap into the gratitude. What are you thankful for? Give thanks for the things that you have and the
nourishment that you receive. And we’ll cultivate a little
mindfulness here on the mat. Grace and gratitude. Gracefully and with gratitude. Moving in slow circles,
inhale, come forward. Chest, heart moves forward. Exhale, around and back. Notice how slow we’re moving. Inhale, come forward. You gotta bring
the breath though and then exhale,
around and back. Now, depending
on how full you are, just see if you can
really move from your center, whatever that means to you. Maybe you picture your
navel drawing a big circle. Maybe you like that
image of the coffee grinder. Shout out to Bev. And then reverse your
circle if you haven’t already. Go the other way and start to
wake up the body even more, so find some extra
movement here on this circle. Alright, and
bring it all back in. Spiral it all back in. Bring the hands
together at your heart. Grace and gratitude. Inhale. Bow the head to your
heart, grace and gratitude. Feel that deep stretch
in the back of the neck. Keep it soft and easy today. Excuse me. And here you go, left hand’s
gonna come down to the ground and right fingertips gonna
shoot over towards the left, and then you’re just
gonna alternate back and forth, and you can
reach out diagonally, you can reach out to the side, you can take the classic,
traditional side body stretch, but just find a little
back and forth movement that feels awesome. And try to keep your
belly soft and the breath full. And the next time
your over to the right, go ahead and find a twist, so you’ll inhale, lengthen, and exhale, gentle twist. And then what really brings home the broccoli or the bacon here, that was dumb, is the breath. So breath down into the belly, this directional breath,
breathing down, and then keep it smooth
even as you breathe out. Calming any stress or
anxiety that might have come, that might have led
you to this practice. Yeah, and then with
nice, easy breeziness, just come back to center. We’ll take the same
thing on the other side. Super chill,
inhale, lift the chest, and exhale to twist. Breathe downward into
the belly as you breathe in, and then it comes up
and out as you breathe out. (deep breathing) Come back to center. And we repeat. Hands come to thighs and knees. We’re gonna move in a circle. Different kinda
breath this time. See if you can find a
breath that really is deep and synchronized
with the movement in any way that feels good. So, there’s no
right or wrong here, just move with your breath. Aw, and move in with your belly and if any other sounds
or expressions come out, go ahead and let them. Hey-o, sorry for the people
you’re practicing with though, in case it’s gas. And then reverse your circle. And if you’re
practicing this alone, if you’re practicing this alone, just get all like,
oh, freaky deaky, and if you’re practicing
this with friends or family, just go ahead and say
hello to them right now, like, what’s up, so glad
we’re doing this together. Bring balance to the body. Yeah. Benji. Alright, and then
bring it back to center and easy twist to the right. Tuck the chin, roll
up through the spine, big inhale, soft belly. Exhale, twist. Big inhale. Exhale, twist. Oh yeah. One more, inhale. Exhale, twist, and
then come back to center, take it to the other side. Tuck the chin,
roll through the spine. Make sure you’re
not leaning back, so sit, sit up nice and tall and lift your sternum up. Inhale and exhale. And so the
breath is active here. Inhale to lift and
lengthen, create space, and then exhale to twist. Never underestimate the power of breathing deeply
and consciously in a twist. (deep breathing) Alright, after three
cycles of breath at least, go ahead and
bring it back to center. Bring the palms together once
again, grace and gratitude. Inhale. Exhale, bow your
head to your heart. Awesome, come to lie on
your back, nice and easy. Ooh yeah.
Aw yeah, aw yeah. Sounds are
welcome in this practice. This is at home yoga, man. Come all the way on your back, and when you get there,
snuggle your shoulder blades underneath your heart space. Get comfy,
feel supported by the earth. And then here we go. We’re gonna hug both
knees into the chest. Take your time,
scoop the tailbone up, then hold onto your right knee, and send the left
leg out long all the way. Let your heel kiss the ground. Then squeeze your
right knee into your chest. Take big old breath in, and then as you exhale, slowly peel your
nose up towards your knee. Breathing deep, try to keep
the skin of the face soft. You can rotate the
right ankle one way and then the other, if you want. Oh yeah, can you
hear my stomach? Inhale. And exhale to release. Great, release
the right foot down, hug the left
knee into the chest, and slowly extend
the right leg out long. Wind relieving post,
squeeze the left knee in. I’m not playin’
dude, this is in the books. This isn’t like
some weird Adriene stuff. This is in the books. Squeeze, inhale. Slow exhale, slow peeling of
the head, neck, shoulders up. Nose toward the knee. Keep the skin of
the face soft, breathe. So, we’re creating compression
now on the left side. The stomach, you always wanna do right knee up to the chest first in case you’re
doin’ this freestyle, willy nilly on
your own without me, which I support. Inhale. Exhale to release. Oh yeah. Bring the left foot
to the ground, right foot to the ground. Take a breather,
hands on the belly. You’re gonna walk the
feet as wide as your yoga mat and then bring
the knees into touch, so you can just
soften through your belly. Breathe deep, just breathe. Close your eyes.
We’re almost done. Allow the body to go
through its different stages. That ain’t never gonna change. So don’t beat yourself up,
don’t be too hard on yourself. Be grateful, be graceful, and keep creating
grooves and patterns that just keep bringing you
back to what feels good. Alright, press up
off the tippy toes and lift the
knees up to the chest. One final ditty. We’re gonna take the
knees over towards the left and then you’re
gonna open your elbows up to cactus arms or football. Post-Thanksgiving, if
you’re doing this in real time, then this is appropriate. Ah, football goal post arms. If that ain’t your
thing, cactus arms. Breathe into your belly. If you like,
turn onto your right ear. Close your eyes. (deep breathing) Inhale. Exhale, bring it back to center, and take it onto the other side. Last one, you got it. Try to bring your
left shoulder to the ground as you turn onto your left ear. Breathe down into your belly. And then back to center. One more time,
squeeze the right knee in. Right Side, left leg out. You can also do
left leg on the ground, I mean, left foot on the ground. Breathe. And then right
leg out, left leg in. Breathe. Both knees in, squeeze. And exhale to release
everything to the ground. Corpse Pose, yes,
rock this Corpse Pose. Inhale, lots of love in,
find a little smile. It’s all good, baby, and then exhale
just to relax everything. Way to go for taking
time to do this video. Take some more
time for yourself. You’ll bounce back.
Your body will balance out. The best thing you
can do for yourself is be graceful and grateful and enjoy every
second of all the gifts that life is bringing you, even the ones
that feel a little eh. Just know it’s all a gift.
It’s all a tool. It’s all an
opportunity to learn. And tomorrow’s
a new day. Deep breath. And exhale. My stomach’s making noises. Bring the hands together and we say, namaste. (upbeat music)


  1. Thank you Adriene 🧘‍♂️

  2. Thank you Adriene 🧘‍♂️

  3. I ate too many roastef hazelnuts from the christmas market!

  4. Cracking up at the look on Benji's face when you said FOOD!

  5. Thanks for this! I rarely ever overeat, but I did today and my stomach was feeling so uncomfortable and this vid helped a lot

  6. Rescue me 🙄🤗

  7. Thank You Adriene❤️ Lots of love

  8. What you said at the end about appreciating all of the gifts life gives you, even the nit so good ones, really spoke to me. I've been beating myself up a lot recently and spending time ruminating over the could have dones and wishing life could be different for the future. But hearing about just appreciating being in the moment really spoke to me this morning. Thank you for this (ps really needed this digestive video too today after having stomach discomfort yesterday!)

  9. this is my favorite practice of all time, everything about it is perfect haha, the vibe, her energy, the practice. i just love it

  10. This.Saved.Me! Went out for Indian food tonight (Chana Masala for life!!!) and have a terrible bloated tummy now… But it feels way better after doing this practice! (It can be very painful… Im so happy I remembered this video!) Thanks so much, Adriene! I really like the way you talked about beeing kind to oneselfe and not worry too much about eating too much! <3

  11. My stomach feels less bloated thanks to practice and always effective. It settles the stomach. Thank you.

  12. Dealing with reflux and stomach things so, first day of doing this daily! Ill comment if it heals any time soon

  13. Thank you Adriene! I have been fighting food poisoning for the past 24 hours and finally gained enough strength to do this digestion practice. So much of my abdominal pain is gone now! ❤️

  14. does this work for constipation too? i heard by stomach making sounds while doing this lol

  15. Thank you Adriene! This really helped!

  16. Thank you! You always come through with the good stuff. NAMASTE

  17. It was time for Dedicate day 20, but my stomach had been hurting so bad for about 30 minutes. I started dedicate but couldn't keep up the pace, then I remembered this lovely practice from the holidays. It served my just right and I'm feeling about 80% better, which is amazing since I pretty much felt like I was going to die before! Namaste. <3

  18. Sweet, sweet Adriene… you’ve been such a good friend to me for such a long time. Sometimes I follow a video just because I need another voice to speak positivity to me. Thank you for always being there ❤️

  19. This really helped thanks

  20. Always my go to video when I over eat 👏🏻❤️ this time it’s right before bed & my cat was listening along, your soothing voice put him to sleep & now I’m ready for a good nights rest ✨

  21. I just wanted to thank you! I have an eating disorder and my head is all messed up from that. Then I found this video and it helps so much whenever I get these negative thoughts!

  22. Love the reassurance, "It's in the books!" Great little practice! Thanks!

  23. a life saver

  24. Thank you! I stopped hating myself for eating too much tonight right away😘

  25. yo this vid is mad relaxing lmao look at the dog mad calm

  26. 45° means? "Let's have a cookout!" I ate sooo much! Had a hard time sleeping last night. I woke up feeling better but ugh I shouldn't have eaten like that.

  27. Thank you Adriene for this video. I used it every time i overate. I would love if you make another video for indigestion with more poses.
    Much love

  28. In recovery of my eating disorder and may of over ate a little too much aha, this helped so much thank you!

  29. An excellent video that ACTUALLY WORKS 🙂

  30. thank you Adriene… yes I over did it… again… thank you for helping me shift from beating myself up to gratitude and just loving me through it.

  31. This is very soothing to a sore belly from IBD. It hurts, but it's an release of the actual pain, like a gentle touch.

  32. can we have another digestion/overeating yoga video ??? ❤️❤️❤️

  33. This is exactly what i needed, in this moment. Thank you, Adriene! You always come through <3

  34. I love your positive attitude ❤️
    Thank you for reminding me to be graceful and grateful.


  36. I just did this routine after a really hard couple of days and it gave me a few good minutes of peace and a sense of relaxation afterwards. Thank you 🙂 I am now a new subscriber xx

  37. Too much rich food on Easter Monday feel like a sloth! Now completed an hour of yoga the sloth is awakening! 🙂 Ready to sit outside in the evening sunlight x

  38. Thank you so much that was very useful you actually made me satisfied

  39. I have eaten too much and now it feels like my stomach is gonna blast any moment

  40. This is without a doubt, my favorite video of yours so far. I smiled so much during this, thank you for sending all your positive vibes out into the world.

  41. You are beautiful! Thanks!

  42. 3:20 this is for me

  43. Love that video especially the comforting words, instantly relax me when I feel too "full" and make me feel better, thanks!! 🙏

  44. Just what I Needed to support the digestive system today, thank you! Xx

  45. Adriene, kindly advise yoga for weight loss…thanks…

  46. This made me feel so good! Thank u

  47. Life is good so be grateful and be graceful ☺️ Thank you so much Adriene! Just what I needed! Namaste 🙏🏻✨

  48. I had some painful abdominal cramps because I tend to swallow air when I'm anxious. These poses worked it right out of me! Thank you Adriene.

  49. Just started the video and felt, haha she melts me!! So kind, knows just what we need. I had to come down and post. I love reading everyone's comments too– all you lovelies out there! You help me reconnect when I'm real far away. This is such a magnificent community!!!

  50. That dog is alive😂

  51. This is late but your doggo is so cute ^_^ i have my dog beside me while doing this too 💜

  52. Your voice is so calming

  53. Thank you for your comforting and uplifting message while practice

  54. Yoga lady if I could kiss your face I would. As an ibs sufferer I go through spells where my heart feels like it's going to beat out of my chest with nausea and anxiety because of traped gas. I followed through this video with you and voila all better. Thank you thank you thank you.

  55. Hi, could you do a special routine for colitis? I would be so thankfullq

  56. I think its a bad idea to do it sitting on bed, after 2mins, I'm so sleepy… I feel a lot better though and have a good feeling, Im gonna sleep happily tonight!

  57. I do digestion practice in between…it works …. Namaste

  58. you're a hero!!

  59. Great for at the end of a cheat day!

  60. Yoga is not recommended when ur stomach is full with food. U can only do yoga after a gap of about 4 hrs after taking food. Only exception is vajra aasan even after taking food. It helps in digestion of food and benefits of long walk. During snowfall or other reasons when u cannot venture outside your home, vajra aasan is very useful. This is only a sitting posture.

  61. I started this practice with terrible stomach cramps on my lower left side, and after doing this it is completely gone. I can't even believe how well this worked, thank you !! 😘

  62. Hi Adrienne! Thanks so much for this video! I don’t know why I haven’t got here sooner, but I’ve had stomach pain all week and this short practice worked like a charm!

  63. I did a stress eating today. Hard for my body and was feeling so bad. This yoga session does not take back the crazy eating that I did but certainly eased my stress. Thank you Adriene. ❤️

  64. Thank you so much!

  65. That dog is totally me🐶❤️

  66. Thanks so much for sharing!!

  67. please help me I'm suffering with gas

  68. Dearest Adriene,

    Thank you for this practice and all your others – they are changing my life one breathe at a time!

    I switched out today's calendar practice for this one because it's what I truly needed. Still working on the core justin a different way! 😉

    I've been experiencing a lot of stress and anxiety lately which has led to a lot of binges. And today I binged and was feeling a lot of guilt. So I searched for yoga for after a binge and this came up! And oh what a blessing this was! Thank you for the feelings of comfort and kindness you shared through this practice! I am feeling a lot better! Will bookmark this practice for other times we I need it.

    Thank you so much for all that you do angel! 😊💗

  69. Yo! i just two bowls of spicy barbecue chicken wings and

  70. my bloating is so bad, i dont even need to overeat.. i eat half a tomato boom, im a balloon. oof T.T

  71. Love it so much! I binge eat almost all day long and I fell like this could help me deal with the guilt and stress.
    Thank you!
    Just one question, tho, what does "exhale to twist" means?

  72. Where do you buy your outfit? Your pants looks so comfy. Now back on track: thanks, you have a yoga session for every part of my life!

  73. This was super depressing. I only had a vegan ice cream stick thingy and was super full. I barely eat a thing and eat mostly wholefood plant based diet and my wife forced it on me, I took one for the team. I just wanted not to feel too full to do some super hard yoga and I ended up feeling sad about eating a wee ice cream! 😭

  74. Wow Adriene, the best part of that practice was the way you helped to shift my perspective and infused the practice with self-love. 13 minutes and everything about me has changed, from body, mind, and energy. The power of consciousness! Namaste

  75. Great little practice to support digestion and feel good! Blessings your way. Xx

  76. Your dog looks soo dead… I hope it's okay. I would feel bad if you mudered your dog.

  77. you are amazing.thanks.i feel so much better 🙂

  78. UGH Adriene you know me so well <3

  79. I think I'll be returning to this video often! I had almost crippling pain and gas from overeating and this was instantly relief – a piece of heaven! Now I can actually do that work I talked about doing.

  80. Thank you, Adriene! Not sure if it is the sudden weather changes or stress that tends to increase this time of year, but my tummy is not moving along as usual. I already feel the nutrients of my practice sinking in… love your show!

  81. 0:50

  82. Doing this again after my sister's birthday because hell we had a lot of food 😂

  83. Dont talk so much keep focus on yoga only

  84. thax !!!! helped me alot

  85. Love this one❤🙏

  86. Day 80. ❤ I love this one and keep coming back to it even when i don't necessarily overeat but rather just feel like i need to improve my eating patterns here and there because i felt like maybe there were more pizza slices in my week than spinach. 😂 Because what a beautiful and healthy perspective this is. I don't ever want to be upset about eating, it's a privilege and I'm so lucky to have food everyday. So Gracefully and Gratefully is definitely the way I'm gonna go. Adriene, thanks for this reminder, you are amazing.

  87. Soooo helpful! Thank you, Adriene. I had overeaten (in holiday mode!) and was feeling yuck but this helped me feel good again 🙂

  88. Dog there with you

  89. Thank you Adrienne xxxxx

  90. It wasn't me you smelled. It was the dog. Really. LOVE those pants!!

  91. First flare of the ibs in months and sure enough one round of this calmed everything down. I will sleep tonight thanks again youngin. I'll keep sharing you videos on the ibs support group.

  92. Thanks, that was very nice

  93. Thank you! I needed this!

  94. I have chronic gastro problems and this video is so helpful. Cant tell you how many times I've done it. I know almost all the words at this point lol

  95. Your videos have changed my life, and I would love to say thank you. Thank you for the endless learning opportunities on focusing on breathing, and always bringing awareness to what I need to at that moment. This video in particular helps me every time I feel really bloated, or when I’ve eaten a bit too much and need to help my digestion. Thank you for being you!

  96. Thank you Adrian for this yoga video…I over did it on Mellow Mushroom pizza and feeling really bad about myself and you brought me back…thank you😁

  97. That doggo is so cute 💓😍😍

  98. Hey can you do a yoga sequence for days when you have a cheat meal and especially a big one?

  99. Wow! This really works! I practiced last night and today I feel my stomach is doing so much better !! Didn’t expect these easy movements actually makes my body different 🥰

  100. yasss to this! <3 graceful and grateful <3

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