Yoga For Weight Loss – Hips and Core Vinyasa – Yoga With Adriene

(upbeat music) – [Adriene] What’s up, everyone? Welcome to Yoga with Adriene. I’m Adriene. Let’s start standing
at the top of the mat. Right away,
stand up nice and tall. Start to notice your breath. Thanks for joining me today. I’m coming at
you from Nicaragua. Let’s have some fun. Inhale, take a big breath in. As you exhale slowly,
draw your hands together at your heart with intention. Inhale, lift the
sternum to the thumbs, really just
arriving here, settling in. Then when you’re ready, gently bow your
head to your heart. Then next big inhale,
reach for the sky. Exhale, Forward Fold
all the way down. Take a couple of cycles of
breath here to just check in. Pedal it out, bend the knees,
clasp the elbows. You know what to do. Just softly shake the head. Find what feels good. And as you’re ready,
big inhale the lift up halfway, and exhale to fold. Step the right foot back,
step the left foot back. Again, take a couple moments
here to just wake up the body. Rock a little front,
a little back. Create a
full-body experience here. And big inhale. Exhale the lower
all the way down. Inhale Cobra, soft and sweet. Hug the elbows
into the side body. On your next exhale,
gently release. Power up Plank, inhale. Exhale, Downward Facing Dog. Pedal it out, and inhale, look forward, and exhale, make
your way to the top. Inhale, halfway lift, exhale, soften and bow. Inhale, spread the fingertips,
reach for the sky. Exhale, hands to heart. Awesome work, here we go. Inhale, reach for the sky. Exhale, Forward Fold. Inhale, halfway lift. Exhale, release,
step or hop it back, Plank Pose. Inhale strong, exhale, slowly lower
down belly to Cobra, or Chaturanga to
Upward Facing Dog. Follow your
breath back to Down Dog, letting the breath guide you. As you’re ready, big inhale
to lift the right leg up high. Exhale to step
it all the way up. Warrior I, big inhale
to reach for the sky. Tap into the
sound of your breath. Inhale, look up. Then exhale, Warrior II,
open to the left, strong legs. Inhale, Peaceful Warrior. Reach up and over,
there’s a puppy dog. And then exhale,
bring it all the way back down to your lunge. Awesome work. Big twist here,
left hand to the earth, right hand to the sky. Inhale in, exhale,
come back to your lunge, and we flow,
moving with the breath. FromDownward Facing Dog,
hips up high. We’ll inhale, lift the
left leg up, Three-Legged Dog. Exhale, step it all
the way up and through. Warrior I. Strong legs, draw the navel in. Inhale, lift your
heart a little more, then exhale, open it out,
Warrior II to the right. Inhale, Peaceful Warrior, left
fingertips reach up and back. Inhale, lift the chest. Then exhale, cartwheel it all
the way back to your lunge. Right hand down, left hand to
the sky, big twist, inhale. Exhale, bring it back,
and we flow. Belly to Cobra, or
Chaturanga to Upward Facing Dog. You can always pass on this, take it straight to
Downward Facing Dog. Listen to your body, be mindful. Inhale, look forward. Exhale, make
your way to the top. Big inhale lifts you up halfway. Exhale to soften and fold. Inhale, root to rise here,
reach for the sky. Exhale, hands to heart. Inhale, reach up. Exhale, diving forward. Inhale, find that wave,
halfway lift. Then exhale, step or
hop it back to plank. Here we go. Turning onto the outer
edge of the right foot, we’re gonna dip
the right hip down, and then turn to the left foot,
dip the left hip down. Move nice and slow, soft in the face,
soften through the jaw, waking up the core
muscles of course here, but slowly getting a
nice stretch to the IT band. You can two or four or six. When you feel
satisfied, Vinyasa. Belly to Cobra, or
Chaturanga to Up Dog. Amishian, Downward Facing Dog. Inhale, lift the
right left up high. Exhale, knee to nose. Inhale, Three-Legged Dog. Exhale, Warrior I. Inhale, look up. Exhale, Warrior II. Inhale, Peaceful Warrior. And exhale, cartwheeling
all the way back down. Take it into your twist,
big inhale, revolve. And exhale all the
way back to your lunge. Awesome work. Step it back, maybe
Eka Pada Vinyasa here, one-legged flow. Meet in Downward Facing Dog. Other side, inhale,
lift the left leg up high. You got this. Exhale, squeeze, knee to nose. Inhale, spread the
left toes, Three-Legged Dog. And exhale,
step it up, Warrior I. Navel draws in and
up here, find stability. And when you’re
ready, Warrior II. Big inhale to send it
back, Peaceful Warrior. Then exhale,
cartwheeling all the way forward and moving into your twist. Big inhale, reach for the sky. Use an exhale to
bring it back to your lunge, again, taking your flow,
making it your own, moving with the
sound of your breath. Downward Facing Dog,
or Child’s Pose. See if you can
elongate your inhale and lengthen your exhale. And if you’re in Child’s Pose, make your way to Down Dog. And we’ll slowly
make our way to the top. Uttanasana, Forward Fold. When you’re ready, big
inhale the reach for the sky, and exhale, hands to heart. Stick with me shifting
your weight to your left foot. Inhale, slowly
peel the right knee up. Standing One-Legged Tadasana,
inhale, reach for the sky. Exhale, stay
connected to your core as you kick the right
foot back, Warrior III. You can take any
variation you want here. Hug the lower ribs in. Full of breath, you got this. Inhale. Exhale, draw the navel in. Slowly come back to that
Standing One-Legged Tadasana. Lift the right
knee up and in, squeeze. Then we’re gonna
cross the right ankle over the top of the left thigh. Hands come to the heart. You can take any
variation you like here. A little Forward Fold. Breathe into the belly. Listen to the
sound of your breath. Keep the right
toes really active here. Then slowly we’ll release. Inhale. Exhale, send the
right leg back once again. One last time, Warrior III. Then don’t look back. Trust the ground
is there to catch you. We’ll inhale in, and exhale,
drop the right toes down. High lunge. Inhale in. Exhale, Warrior II. Awesome work. Inhale, Peaceful Warrior. Flowing with the
breath as you exhale, cartwheel down and
take it into your twist. Moving with ease,
bring it back to your lunge. Then step the right
foot up to meet the left. Inhale, halfway lift. Exhale, fold. Inhale, reach for the sky. And exhale, hands to heart. Alright, last side,
here we go. Shifting your
weight to the right foot, slowly begin to
peel the left knee up. Reach for the sky,
Standing One-Legged Tadasana. Move nice and slow,
moving toward your Warrior III, connected, navel
drawing in and up. As you’re ready, take
any variation you like here. Long, full breaths. Then moving from your center,
slowly bring the left knee all the way back up
and in, nice and slow. Stay active in the left
toes as you cross left ankle over the top of the
right thigh, Figure 4. And take any
variation you like here, listening to your body,
breathing deep. And then slowly,
if you’re in a fold, come out of your fold. And we’ll rise back up. If you fall, it’s okay. The ground will catch you. And then one more time,
Warrior III, Virabhadrasana III. Here we go. Inhale. Exhale. Hug the lower ribs, up and in. And then when you’re ready,
step it all the way back. High lunge. Beautiful. Inhale in. Exhale, open out, Warrior II. Moving with the breath,
inhale, sweep it forward, up and back, Peaceful Warrior. Exhale, back to your lunge. Last twist,
breathe into your belly. Inhale, reach for the sky. And exhale, back to your lunge. Rock the back foot
up to meet the front. Awesome work. Inhale, halfway lift,
long beautiful neck. Exhale, fold. Root to rise here,
inhale, spread the fingertips, reach for the sky. Exhale, hands to heart. Head over heart. Heart over pelvis. Just take a quick moment here to notice how you feel. Really notice the
sensations of the body, your heartbeat, your breath. And we end with gratitude, appreciation for
your beautiful body, for your breath. Inhale, lift your
thumbs to the third-eye point. And exhale. We bow. Namaste. (upbeat music)


  1. This was a fantastic practice – thank you. I hope you're enjoying yourself on that beach! I wanted to take this opportunity to say how much you have utterly changed my life. I spent quite a long time being wheelchair or bed-bound and took up yoga with you after leaving hospital. Now, although I am not healthy, I am so much stronger than I once was. I'm stronger than a lot of people I spend time with! – and they don't have other difficulties! Last week I climbed Glastonbury Tor (will only mean something to my British homies!) and it was a peace of cake! I also rocked out at a silent disco for an hour and a half. To put things in perspective, a year ago, I struggled to climb the stairs. Nothing else has changed in my condition – the only difference is the yoga that I do with you daily (or a few times a day.)

    You have truly changed my life. I also meditate (although that wasn't inspire by you – sorry!) and I feel a connection to you, a deep connection. You have the right tone between taking this historic and beautiful art form seriously, and having fun, Finding What Feels Good! It would be my dream to one day meet you.

    Thank you, Adriene. Thank you for saving me.

  2. thank you.

  3. Really enjoyed the pace of this workout . Lovely πŸ™

  4. Are there more videos like this one – not instructing but just narrating your workout.

  5. SO awesome! I just did this twice because I loved it so much πŸ™ŒπŸΌ thank you for the plethora of amazing videos πŸ™πŸΌ

  6. First time using your channel, and i have to say that was the most fun I've ever had doing a session, so thanks so much for putting these out! 😁😁😁

  7. This is my favorite if im stressed (or not) and need a quick yoga fix that still packs a punch! Thanks Adriene for this video and the chanel as a whole. Namaste πŸ™‚

  8. You are the best!

  9. I'd say this is one short practice that will make you sweat! I combined it with the Deep Core practice and I feel like I'm on fire!!
    It always felt good after! 'luv it!

  10. I've come back to this video about 20 times and I've still never seen the puppy dog because I'm always going into peaceful warrior haha!

  11. Hey – really enjoyed this one. I enjoy all of Adriene’s practices but this one was really speedy, with not so much tuition. A nice change – thanks!

  12. That was amazing! Im following this months calender but swapped today for tomorrow πŸ˜… managed to surprise myself and go from half splits up to standing on one leg without touching the ground. Making a lot of improvements lately. Eternally greatful, namaste Adriene 😊

  13. Woo! I don't normally like the voice over videos cause I can't quite keep up with your pace, but I did my best on this and it was just what my body needed! Short and sweet but still so rewarding. Thank you Adriene! <3

  14. lovely

  15. I never tire of doing this practice, The scenery is just so beautiful and I imagine I am there practicing with you on the beach. It's my favourite quick pratice in the morning when I am short of time. Namaste x

  16. I think I didn't post a comment here. I did already this practice there are a few months. I like very much the rythm of movements. Slow and graceful. The energy flows and one of those precious moments where trust rules. I love the place where this sequence was shot. Do yoga on the beach and hear the sound of ocean. It's very relaxing. A very good practice. Namaste.

  17. how she kick my ass so much in 5 minutes

  18. Well… that was intense πŸ˜…

  19. Could you do one for physical integrity? Really got the breathing down after this video.

  20. I appreciate you so much.

  21. This is my favourite video from Yoga With Adriene. It is short but encourages you to do all of the power moves πŸ™‚ I find myself always coming back to this video whenever I want to sweat a little. Thank you Adriene xx

  22. Loved this thanks!!!

  23. Loved this, thank you! Xx

  24. I really like this one! It's going on repeat for the week πŸ™‚ Thank you

  25. β€œWe have the right of movement”!

  26. Awaking the mind body and soul with this session!! Feel so good!! Beautiful practice. Namaste πŸ™πŸ½πŸ•‰πŸ’«

  27. Thank you for this fast, fierce and lovely flow!

  28. Thank you, Adriene! I love this flow.

  29. I loooveeeee itπŸ’š

  30. Love it!! Thank uu <3

  31. Such a lovely practice! I find it really difficult to fit long ones in my week but this one is amazing for weekend mornings and days I'm working from home. Thank you Adriene! <3

  32. Adrienne I hope you don't find this question intrusive… but are you a vegetarian? How do you eat to keep a slim physique and peaceful persona? (questions πŸ™‚ I am now trying to do a mostly vegetarian diet to treat with my endometriosis and I follow your yoga to help with healing etc You seem pretty healthy spiritually overall and I figure that eating is a contributory factor. Namaste xo

  33. Okay, so I know this video is almost 2 years old, but I'm testing myself through a lot of your videos @Yoga With Adriene and this is THE best one I've tried by far! Or maybe it was just what I needed today! πŸ™‚ Such a boost of energy πŸ™‚ Thank you so much for your great content πŸ™‚ Are there any similar practices on your channel that I should try next? Namaste <3

  34. I love this video where I find I can concentrate more as there isn't so much chat. Are there any more recorded over the video and if possicle in Nicaragua?

  35. πŸ˜ŠπŸ™β€οΈπŸŒŸ
    Good morning everyone waking up with strong core ✨
    And listening to the sound of the ocean 🎡
    Thanks for the delightful practice πŸ˜ŠπŸ™β€οΈ Namaste 🌟

  36. this was great, thank you Adriene and YWA team πŸ™‚

  37. This is the second time I've done this video, love the sound of the ocean, loved the practice, will be coming back to this again and again.❀

  38. The sound of the ocean crashing down standing the greatest teacher in the state of the art yoga quality beauty wonderful very touching in the heart Adrene Love always and my buddy Benji🌹🌹Mom the Chi Mama say mama say

  39. Love this practice so much!! Really good for stretching out my back, find it very relieving for tight muscles, the practice really flows beautifully! And offers a challenge for balance and strength! I practice this one most days! Thank you!! <3

  40. This is a great practice! I'm gonna use this one to work up to your 40 minute vinyasa for strength. πŸ’ͺI finished Dedicate this week and I am feeling renewed! Thanks, Adriene!

  41. This practice healed my SOUL! Thank you for guiding us through another wonderful experience <3

  42. A bit speedy for me, maybe because it was first thing in the morning?! Enjoyed it more when we got to the standing poses with just a bit more time to feel my way through each stance. Still feel better for making it to my mat though B-)

  43. I think this was my favorite yoga practice this far. I felt really into it, really connected with my body and my mind…I just feel amazing and powerful right now. Thank you so much !

  44. Namaste <3

  45. Well, every day is a school day. I was late starting my morning practice and needed something swift. 12 minutes though… was it actually worth getting out the mat? Yes of course it was. I feel as vibrant and alive as i I'd don a full class. Awesome – thank you xxx

  46. My favorite video because it was recorded in Nicaragua!! Thanks for visiting! I miss my country so much πŸ™‚

  47. Day 9 – July, 2019 done! Wooh! That was fast but I kept up, it feels so good to just listen to your voice and fall into various poses without looking at the screen. Also did the one legged forward fold! Thank you πŸ™πŸ»

  48. Thank you, Adriene! That was a beautiful practice. I wish I was out there on that beach with you, but my living room will have to do for today! ✌️❀️

  49. I feel good. Thank you, this played with the mind a bit. I always review the video before I start. Not sure if that's a good thing but…I was prepared for the balancing act. I work in a small area so i have many things to help me if the tittering starts. I enjoyed the flow. Thank you again Adriene for being with me every morning. Namaste

  50. Wow! I skipped a day ahead in the POWER calendar (July 2019), and this might be my new favorite wake-up flow! So perfect to feel alive!

  51. Thank you

  52. For Day 10 of Power Yoga it’s that one again on that beautiful Nicaraguan beach, awesome, flowing our vinyasa to the rolling waves. This time, as I knew the pace of your commentary Adriene, I did not get left behind πŸ˜‚ and it made it more fun. I was rather wobbly in the one legged poses but I need to work on that. I missed the usual cool down at the end but no matter, it did the trick, waking up my body before breakfast. See you tomorrow on the mat πŸ§˜πŸΌβ€β™€οΈπŸ§˜πŸ»β€β™€οΈπŸ™πŸ’ž

  53. i was surprised to succeed in maintaining the one leg pose! It was challenging but good. Namaste

  54. Namaste πŸ˜ŠπŸ™β€οΈπŸŒŸ

  55. I had always shied away from this one as it was so short. What a great quick practice that really got my heart pumping and felt so good! Thank you!

  56. Namaste πŸ™‚

  57. β€β€β€πŸ§˜πŸ½β€β™€οΈπŸ™πŸΌ

  58. I really loved this one (: It was perfect for a day off with lots to do and a great follow up from yesterday's video from the July playlist. Thank youπŸ’•

  59. Short but sweet and fun! ☺️✨ A bit scared while practicing this flow because I was getting left behind but as soon as the practice comes to close realization strikes to appreciate your body and just be gentle and kind, with no harsh or unloving thoughts of pushing yourself too much and just be grateful for this wonderful opportunity you gave yourself! πŸ’— Thank you so much Adriene and namaste πŸ™πŸ»βœ¨

  60. This was amazing!!! thank u so much!! Wonderful and perfect practice for mornings

  61. I remember struggling to keep up the first time I did this practice, but I was able to flow without any hiccups this time πŸ’• The amount of sweat dripping in my eyes remains the same though πŸ™ˆ What a workout.

  62. Quick and sweaty little flow, I can really feel my body adjusting to this vocabulary, both physically and mentally little by little and it's only day 10 of power month so I'm looking forward to see my attitude by the end of this month, I'm aware there will be harder days than some cause I've already experienced some challenging ones but I did it and I'm so much better for it so here is to more learning experiences.
    Hope you are well Adriene love yuh and Namaste Everyone πŸ’•πŸ’•πŸ’žπŸ’“πŸ’—πŸ’–β€πŸ’ͺπŸ’ͺπŸ™πŸ™

  63. POWER day 10

    The beach looks absolutely stunning, I need a vacation over their ASAP!
    As always, lovely practice.


    #ywaPOWER #FWFG

  64. Power Day 10, done! I had lots of trouble with my balance today, but I'm trying to be kind to myself about it. After all, 3 months ago I wasn't moving at all. At least I am trying each day and growing stronger. Thanks once again, Adriene, for a wonderful practice. Love to you all πŸ™‚

  65. Beautiful I love the scenery so relaxing n calming thanks 😊

  66. I needed this thanks😊

  67. not the same without Benji.

  68. I have done your 30 days yoga before. Its been a lovely experience and so divine. While doing this for the first time today, I felt nausea and dizziness. Maybe because there was a huge gap while I did it last. I have been doing no workout or yoga since months. So it was my first day today. Still, I feel happy and so much strength and power flowing. Really helpful thankyou.

  69. A very welcome short practice today. The sun is shining..let's go outside. Namaste

  70. Beautiful flow, magical landscape, i had one of my best sessions with you Adriene, thank you so much!

  71. Day 49. (Did this practise yesterday but completely forgot to comment and mark it after finishing!)

  72. I am 10 days behind in the "JULY POWER" series, but this was perfect for me today!

  73. adriene, you truly are a gift! all these videos that you've made and given the whole world — for free — are such an amazing resource. thank you for giving of yourself so that we might all grow stronger, calmer, and more present. you and benji are lifesavers!

  74. Loved this session! Thank you!

  75. My new favorite, go-to power yoga practice! Feel amazing, like I got a lot of good work done, in a little bit of time. As a mom, that's extremely helpful! I appreciate you for sharing these with us!

  76. i love it. quick and powerful .

  77. So lovely, nice change of pace to do yoga at the beach. Short and sweet and I did not have to get sandy. I love how the dog ahemm (Benji magic) had to make an appearance. Thank you!! Muah

  78. Day 190 ✨This was a fast practice but managed to smile and breathe πŸ™πŸΎ

  79. Have to say that I missed Benji.😊

  80. I am a beginner, have done yoga off and on in the past, but have stuck with it this time sine July 20th. I am currently doing True and the August calendar daily, but I also do other sequences daily as well, such as a morning practice and bedtime/wind down, but this one right here I am repeating every couple or few days to get it down pat. And today I impressed myself!! Im so happy and proud. I can feel my body changing and getting stronger already. Thank you, Adriene! Namaste

  81. Thank you, Adriene! This was much needed.

  82. fantastic

  83. Even when it's hard, and today was hard as my hip injury was playing up, I always feel like you've got my back. Thanks mate. It's what keeps me coming back for more.

  84. Once again, another day, another yoga video with Adriene. Loved it!! Quick, calming, intermediate level and I feel so much better! Now time for my morning smoothie and meditation <3

  85. ha, ha, wasn't expecting such fast movements, you def woke me up,thx Adriene

  86. Thank you for this "little diddy" Adriene! I had some many things going on–at the same time, at work that I almost accidently deleted our master account in our production system. Talk about needed to regain my focus. I just popped my shoes off and did this practice right in my office. It was wonderful….

  87. Another favorite I find myself doing over and over again😊

  88. Thank you for this perfect short practice, Adriene. πŸ™β€οΈ

  89. This is one of my all time favorite quick practices. Sometimes I’ll do it twice in a row for an extra workout.

  90. This got the blood pumping but was a little too fast for me so I'll check out something similar but slower from your selction thank you! x x x x

  91. I had to lower the speed a bit, but I absolutely LOVED this practice! <3

  92. Short on time this morning so this was a beautiful flow. Much love

  93. Hi ! I am trying to do the warrior 3 pose but I am failing. . Can I ask you some tips? I don't have much strength? It is something else?

  94. can feel you spraying love around with the simplest means, and – don't know how – that has a healing power . A big and grateful hug!

  95. This was fabulous, just what I needed to wake my body up!

  96. Just within a week, I’ve noticed my balance has been improved. I went from wobbly and barely able to stand on one leg, to being able to hold that pose with slight wobbling. This has really opened my eyes that not all physical activity is aggressive and quick paced. I enjoy this routine. πŸ˜„πŸ‘

  97. Awesome practice today. Struggling with self love and body appreciation. I appreciate your body affirmation words and encouragement.

  98. This by far one of the best 12 mins flows ive done in a while.

  99. This has been my favorite go to. In times of rush, to rededicate, to rediscoveries. Thank you such rejuvenation β™₯️

  100. Namaste Adriene <3

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