Yoga Tone | Yoga For Weight Loss | Yoga With Adriene

– What’s up guys and gals? Today on the channel we have Yoga Tone. It’s like Reggaeton but Yoga Tone. This is a practice that’s swift. This’ll kick you in
the pants a little bit, but it’s good to marry
the breath with the action and the action with the breath. This is a great thing if you’re wanting to build tone in the muscle, tone the body, trim the body, but also build endurance. Gain strength and also
stability in the body. We want both those two things together. So hop into something comfy
and let’s get started. (folksy guitar music) Okay, let’s begin standing
at the top of the mat. Take a look down at your
feet when you arrive and spread awareness
throughout all four corners. Feet hip width apart or flush together. Yogi’s choice. Just nice, strong footing. Tuck your chin into your chest. Roll up through the spine. Stand up nice and tall. Inhale, reach the arms all
the way up and overhead. Draw the navel in and up. Find that lift from the pelvic floor. Careful not to clench
in the shoulders here, so create lots of space. Maybe even consider holding a
big beach ball over your head. Inhale in. Stand up a little taller. Press into the feet. Exhale bend the knees, bend the elbows, and slowly take it down. Focus on sensation here. Bend the knees as generously as you need. Breathe. So by bending the knees
we offer nice length, stretch, love to the lower back body. Let the weight of the head go, the neck go. And on your next breath in, inhale, lift up to flat back position. Palms on the floor, on
the shins, or maybe even palms all the way on the thighs as you find length through the crown. Spinal awareness is key here as we build and tone muscle. Create balance and stability and endurance in the body. So pay attention to this line
from the crown to the tail. Take one more deep breath in. Move out of the way hood. And then exhale, forward fold. Inhale, press into the feet. Spread the fingertips, reach for the sky. Full body stretch here. And on an exhale back to mountain pose, hands at the heart. Good, big breath in. Big breath out. Big breath in to reach it up. Inhale, reach for the sky. Exhale, bend the knees, bend
the elbows, forward fold. Inhale, flat back position, your version. Find that awareness in the spine, so key. Then exhale to your forward fold. Inhale, reach for the sky. Spread the fingertips. Maintain this connection with your feet, this awareness through the soles. Then exhale lengthen
tailbone, hands to heart. Just that little sequence, I just bonked my nose, one more time. Here we go. Moving with the breath, inhale. Exhale to fold, bend. Inhale to lift up halfway. Exhale fold. Inhale, reach for the sky. Exhale, hands to heart. Close your eyes here
and observe the breath. Try to deepen your breath here. Draw your attention inward. So we’re gonna work swiftly today, but I’d like for you to
maintain this awareness, this relationship with your breath and also this relationship, this awareness of how
you feel in each moment, the sensations of the body. Working to stay present. Moment to moment, right? No yoga robots. Okay, here we go. Bat the eyelashes open. Soft knees, inhale, reach for the sky. Let’s rock and roll. Exhale, diving forward. Inhale to halfway lift. Exhale to fold. This time bend the knees, plant the palms. Step the right toes back
followed by the left. Nice strong plank here. Bend the knees, press
away from your yoga mat. Strong body. Strong breath. Create one nice long line
from the crown to the tail, and then walk the toes together. Zip up the legs. So now we’re one solid
piece from the crown all the way to the heels. Inhale in, exhale downward dog. Hips up high, heart back. Stretching through the backs of the legs. Breathe. Tops of the shoulders rotate. Outward, external rotation. Inner thighs rotate inward. You can turn the two big
toes in to test that. Melt your heart back. Take one more breath in here. Then exhale, find stillness. (heavy breathing) Great. We’ll step the right foot
up behind the right hand. Left foot behind the left hand. Forward fold. Inhale to halfway lift. Exhale to fold. Inhale to reach for the sky. Press into your feet. Exhale, hands to heart. Inhale, reach it up. Exhale, bend the knees, bend the elbows. Take it down. Inhale, halfway lift. Find that wave in the spine. Exhale back. Bend the knees, plant the palms. Step or this time hop
it back to your plank. Nice strong breath here, strong body. Draw the navel up and in. Hug the lower ribs in. Then send your gaze forward. Rock onto the toes, hug the
elbows into the side body and slowly lower down to your belly. Inhale, cobra. Exhale, downward dog. Find your breath. (heavy breathing) Great, drop the left heel. Inhale, lift the right leg up high. Exhale, squeeze nose to knee. Inhale, right leg up high. Exhale, nose to knee. Find your breath. Inhale, three-legged dog. Exhale, nose to knee. This time step it up into your lunge. Hug the inner thighs to the mid-line. Feel free to lower the back knee here. And when you’re ready, power
through that front leg. Inhale, reach the arms
all the way up high. Lunge. Gather your bearings here. Squeeze into the mid-line. So back knee can be lowered if you need. Create space. Bring the palms overhead, so careful not to be
pinching in the shoulders. Pull the right hip crease back. Hug the lower ribs in just a bit. Engage your core. Inhale in. Next exhale, open out, Warrior II. Draw the navel in and up. Lifting up from the
pelvic floor, Mula Bandha. We connect through the center channel. Then bend your front knee. Press into the outer
edge of your back foot. Strong pose here. Inhale in. Exhale, straighten the front leg. Inhale in, lift it up through the crown. Exhale, send the hips back. Reach the right fingertips forward. Reach, reach, reach, reach. And then eventually, nice and slow, do not rush this, we’re gonna tilt down. Trikonasana. We’re trying to engage
the abdominal wall here, so careful not to collapse all your weight of the bottom arm into your
leg or into the floor or block. Engage, right? Navel draws in. We open up through the chest. Find length in the crown. Again, see if you can challenge yourself by connecting from this line in the spine crown to tail and the abdominal wall, by not collapsing your weight of the bottom arm into something, even if it’s just for a
moment or two to check. Then we’ll find your breath. Beautiful. Then top arm comes down. We frame the right foot
with the fingertips. We pivot on the back foot, and we inhale, look forward. Exhale, bow the head. (heavy breathing) Adjust your stance so that
you can really anchor, pull the right hip crease back, and anchor through all four
corners of the right foot. One more breath here, you got it. Beautiful. Then bend the front knee. Come all the way back to that high lunge. Woooah. Awesome work. Big breath in. Big breath out. Warrior II. Great and we’re gonna
turn the right toes in, left toes out and do the
same thing on the other side. Starting with that high lunge. Lengthen the tailbone down. Bend the front knee. When you’re ready, reach
the arms up and overhead. Stay present with the sensations. Try to get out of your thinking mind. Just stay present with the breath, present with the sensations of the body. Try to get front knee over front ankle. Hug the inner thighs at the mid-line. Lower ribs come in, nice
and tall through the crown. One more big breath here. Then exhale, Warrior II. Nice wide stance here. Connect, meet your edge. (heavy breathing) So in time we’re working to get this left thigh perpendicular to the earth. In time, right? Big breath in. Big breath out as you
straighten the front leg. Then send the hips back, and nice and slow, we reach. Hips back, we tilt. Heart towards the front. And then we find our
Trikonasana on the other side. Triangle pose, great for toning muscle, creating balance and
stability in the body. You need to breathe here. (heavy breathing) Do the work. Connect your core. Careful not to collapse
into your bottom hand. This is hard work. Way to stick with it. Stay mindful. One more breath, you got it. Top arm comes down. Fingertips to the mat,
we frame the left foot. Slowly pivot on the back foot. Inhale, find extension. Exhale, bow the head. Adjust your stance if you need to so that you can pull that
left hip crease back. (heavy breathing) Beautiful. Then slowly bend through that front knee. Charge the inner thighs,
engage the inner thighs. We come back to that high lunge. Big breath in. Full body experience. Meet your full potential here, you got it. On an exhale, Warrior II. Nice work everyone. Turn the left toes in, right toes out. We come back to our lunge. Inhale, high lunge. Facing the front of the mat again. Exhale to release. Great, step the right toes back. Shift your gaze forward. Slowly lower down belly to cobra or Chaturanga to upward facing dog. Nice and slow. Then on an exhale, downward dog. Drop the right heel. Inhale, lift the left leg up high. Nose to knee on the exhale, here we go. Inhale, reach. Exhale, draw the navel in. Nose to knee. Inhale, reach. Last one. Exhale, nose to knee. Awesome, step your left foot up. Inhale, low lunge. Then nice and easy soften the back knee, and step the back foot
up to meet the front. Feet come together here save for a little space between the heels. Inhale, halfway lift. Long, beautiful neck. Exhale, fold. This time bend the knees generously, belly comes to the tops of the thighs. Get down nice and low. Create a little heat. Lift the toes, hug the inner
thighs towards the mid-line. Come into your power here. Utkatasana, we reach
the fingertips forward as we send the hips back. Just do your best. Lengthen tailbone down,
draw the navel in and up. And then open the chest
here, breathe deep. Tuck the chin into the chest, lengthen through the back of the neck. You got this. Inhale in. Exhale, palms come together. Think up and over as
you twist to the left. Take ’em to the left. Find extension here, inhale. Sink a little lower. Slowly release. Fingertips spread. We open the chest, open the heart. And then same thing to the other side. Think up and over. Find length, breathe. Sink a little lower. One more breath. Then back to your chair pose. Last breath, here you
go, sink a little lower. And then exhale, release, forward fold. Beautiful. Big breath in, let it all go. Big breath out. Soften in the knees, spread the fingertips and inhale, reach for the sky. Big full body stretch here,
maybe slight backbend. And exhale, hands to heart. Nice work. Loop the shoulders, observe your breath. Take a little sip of
water here if you need. Now we’re gonna take it to the ground. So soft knees, inhale, reach for the sky. Exhale, forward fold. Bend the knees, bend the elbows. Stay connected to your core here. Inhale, halfway lift. Exhale, fold. Bend the knees, plant the palms, step or hop it back to plank. Slowly lower down, belly to cobra or Chaturanga to up dog. As slow as you can go today guys. Nice and slow. (heavy breathing) Back to your down dog. Great work everyone. Inhale in. Exhale, melt your heart back. (heavy breathing) Take one last deep breath in. Then nice and slow, lift the heels. Come up onto the tippy toes. Send the hips up high as you can go. Then slowly, slow as you can go, slowly lower the knees. Keep your core, your center engaged. As you slowly lower back to tabletop position. Actually, this is our first
time in tabletop today, so as you slowly lower to tabletop. Find strength here. Don’t collapse. Press away from your yoga mat. Catch your breath. Then press into the feet. Press into all 10 knuckles. Inhale in. And on an exhale lift the
knees, hovering table. Draw the shoulders away from the ears. Consider the crown of your head shooting towards the front of the
room here, of your room, and your tail reaching back. Big breaths here. Welcome that fierce breath. One more, inhale in. And exhale release everything. Send it back child’s pose Awesome work. Take a rest. (heavy breathing) Then when you’re ready,
press into the palms. Come back up to all fours. Walk the knees to the center of your mat and swing the legs to one side. We’re gonna come to seated here. Extend the legs out long. Sit up nice and tall. Bring the fingertips or the palms to your side here, just in
line with the hip points. We’re gonna flex the feet super strong, firm down through the tops of the thighs. Lift up through the heart, Dandasana. See if you can engage the belly here. Draw the shoulder blades together. Elbows are reaching back as if they are trying to kiss each other. Strong, active pose here. You might even feel a little shake, a little Prana moving throughout the body. We’re almost done; you
guys are doing awesome. Way to stick with it. Inhale in. Exhale, release. Great. We’re gonna bend the knees here. Bring the hands around to
the backs of the thighs. Loop the shoulders. Find that same lift, that same activation that you just had in
staff pose in Dandasana. Bring that to your boat variation. Don’t panic. Here we go. Inhale, loop the shoulders. Find the activation. Lengthen through the crown. Open the chest, keep the chest open. Shoulder blades drawing together. Keep that action firm and strong as you slowly lean back
and lift the heels up. Maybe stay here, holding
on with the hands. Working to build strength,
nice and slow, consciously. Send the fingertips out, open the palms. Keep the chest open everyone. Breathe deep. Inhale in. Exhale, straighten the right leg. Take the palms together in
Namaste over towards the left. We also like to hold
Simba over the cliff here. Just keeps the imagery nice I think. Inhale, bring Simba up through center or Namaste palms up through center. Regain your strength. Inhale, lift your heart. Exhale, twist to the right. Extend the left leg. Inhale to center, lift. Exhale, twist. Inhale, lift. Exhale, twist. Inhale, lift. Exhale, twist. Inhale, hands to heart. Exhale, twist. Inhale, Simba’s up over the cliff. Exhale, lay him down. Inhale to center. Exhale and down. Let’s do one more on each side. You got this. (heavy breathing) Then inhale, reach everything out and up. Navasana, and then release. Cross leg position, loop the shoulders. Sit up nice and tall,
meditation pose here. Close your eyes. And say to yourself the mantra, I am strong. (heavy breathing) The mantra I am strong. If that doesn’t resonate,
maybe pick another mantra. Or maybe just consider that
strong doesn’t just mean (air blast) muscles. Maybe it means something else. Strength somewhere else. One more breath here. And then re-release everything. Come on to your back. Great work. Come to a place where you can relax here. Arms at your side. If you want to finish
with a happy baby pose or a reclined twist that might be nice after today’s practice. Take a second to balance
out the swiftness, and the action, the
activeness of today’s practice with a Shavasana. We cool it down. We bring peace of mind to the body. Peace to the heart. This is what peace of
mind looks like to me. Take a second to
counterbalance the activity. Don’t skip on this. Give yourself a couple breaths here. Return to this practice
if you’re wanting to develop muscle tone, or come to it whenever you just need a little pep in your step. If you’re still here
listening, practicing, I bow to you, tip my hat to you. Way to stick with it. And thank you for sharing your time, your energy with me. (heavy breathing) Go ahead and take the deepest breath you’ve taken in all day. And then on an exhale, relax
the weight of the body. Everything completely and fully into your mat. (folksy guitar music) Namaste. (folksy guitar music)


  1. I just want to personally thank you Adrienne. I started your programs 94 days ago and between your programs and a new plant based diet I was not only able to lose 42lbs, whoot whoot 🤗🤗, but because of your delightful spirit, I was able to start smiling again!! 😆 keep rocking it on sista , and thanks for helping me "find what feels good !!!"😘✌

  2. I used to find yoga frustrating and didn't think it was doing anything useful for my body. Thank you for proving me wrong! Not only has it changed my body, but has also been incredibly beneficial for my mental health. I appreciate your energy and outlook on life, and now look forward to doing your at home yoga practices every day. I especially enjoy when my cat syncs up with Benji 🙂 Thank you for helping me find what feels good!

  3. 18:21 really kicked my ass. But I could really feel it in my tummy area.

  4. God bless you. 😊

  5. Thank you Adriene

  6. I really needed that to break me out of the doldrums. Thank you, Adriene!

  7. Thanks you Very much

  8. I do yoga at the YMCA

  9. hey adriene, if you ever have the chance, you should do another scoliosis video that is more specific. since i have been diagnosed, i cant do any spinal curves and twists and sadly a lot of your videos have them and it can feel awkward having to skip half the video. just an idea, i bet a lot of people are looking for videos like im suggesting

  10. Done ✅

  11. Great practice ( très complète) merci beaucoup Adrienne🤗

  12. Oups Adriene

  13. Thanks Adrianne! I love your practices! You are awesome. Have a blessed and awesome day.

  14. you classes and flows are great. but i hate how much chatting is going on during poses. it is so frustrating and distracting. just set us intothe pose and let us breathe. it isnt labeled a beginner class, so why so much chatter?

  15. Thank you Adriene 💕

  16. What type of yoga is this?

  17. Omg I remember when I watched your videos with my sister like in 2012 REALLY how time flies

  18. "I am strong" that is a beautiful mantra. I am in recovery and these videos help me so much. You are amazing Adriene 💓 So much love and positivity energy flowing your way!

  19. I love your channel not only because of all the wonderful workouts and yoga session but also for your positive vibe !! Love your personality and energy.

  20. Yoga for cardiovascular endurance plz

  21. I asked for it while I am waiting for day 5 Dedicate :-)Feels goodie!Thank you!

  22. Day 4 of April

  23. Thanks for sharing your practice Adrienne! You have such a natural and wholehearted presence in your videos. I really appreciate that and I have really enjoyed your sessions. Thank you!

  24. I've exercised most of my life but I'm new to yoga. Do you do this every day or once every other day?

  25. This is still THE best practice I've seen you do. I like that you just get right to it and actively coach the inhaling and exhaling throughout the whole thing. For me that is something I need as I lose concentration easily.

    I have sadly been overwhelmed by many things in the past few months including surgery, etc, etc so I was unable to join in on Dedicate. I feel like I'm missing out on so much. But, I will go back and check them out from the beginning, eventually. In the mean time I just keep coming back to Yoga Tone again and again.

    You are so amazing Adriene despite any benefit you might be getting on your end, I feel that you just genuinely want to share the experience of what yoga and self love has given to you with others. You are a sweetheart and your thoughtfulness and kindness shines through. Thank you for sharing yourself with us every day. For free! <3 <3 <3

  26. I just did this for the first time after a long bout of self induced un-health. I’ve never felt weaker in my body than I do now and I’m disappointed with myself. At one point I had to stop and take a break, and I just stared at my arms and thought “I used to be so strong”. A few seconds later you said to say “I am strong!” I never say stuff out loud when I’m alone but I whispered it with tears in my eyes. It was the perfect response. Thank you for this.

  27. Great have just 20 mins of intense focus – challenging & fulfilling, thx Adriene.

  28. This was a great way to start the day! Adrienne your verbal cues are always spot on. I also like your practices because they are slow I really dislike doing fast Yoga. Namaste!!

  29. Is there a program i can join with u as my teacher? Cause sis ur a,azing!!!!!!

  30. I really enjoyed this. I can actually see myself liking Yoga.

  31. is it sad that I cried when Adriene said 'this is hard work, way to stick with it.' man, I really needed that today.

  32. Was super pumped about the Simba imagery and a little bummed about the lack of anything being ‘juicy’

  33. Thank you that was fabulous 😍🙏🏻😍🙏🏻

  34. Yoga is literally therapy. Love coming back to this practice, an oldie but a goodie! Thanks Adriene as always FWFG.

  35. Does this work for getting more muscular? Somehow I lost some fat but I'm still flabby. Just want a summer body in winter

  36. I would love a level 2 to this. i do this sequence often and would like something more challenging!

  37. This was an assh kicker! 😓😢😬🤪

  38. Day 18 yoga with Adrianna

  39. Thank you, Adriene! Your yogas are the best day starter

  40. I really enjoy your yoga instructions. Comfortable voice, well made videos. Thank you Adriene!
    Namaste 🌈♥️..

  41. I got wide hip before and i tried this for 5 months and my hip got smaller. Went to 30 to 28(jeans size)!!

  42. Wonderful Adrien, thank you….that was great.

  43. Namaste!👍

  44. Sei fantastica. Thanks for sharing. I'm a beginner, can you recommend me a longer video to have a routine and practice it every day?

  45. How many times in a week do I need to practice this ?

  46. I loved this practice it has stretched my stiff from running joints out, thanks once again Adriene, you really have something for everyone xxxb

  47. Merci Adriene for your kindness and motivation 🥰 I have a question : sometimes when I do some poses I feel a cramp in a muscle, so I can’t finish the moves (often at my hips). Am I doing something wrong? What can I do to prevent/ stop it? Good night from France 🙏☮️

  48. hey, im really looking to tone and amke my body leaner and toned. can i do this?

  49. What a great way to start my day!

  50. I do this and I have such a hard time. Its disheartening especially since i'm a hardworking cna. I'm not a weak super out of shape person

  51. I got hiccups halfway through. That made it difficult to maintain breath lol

  52. Starting my day out right with this. My mantra today that came to me while doing this practice was "I am balanced." Namaste.

  53. love love love this practice <3

  54. I love her videis, thank you for making yoga easy for all of us

  55. I always have a problem with warrior pose because my tv is on a wall mounted bracket and I usually have to start with my back to it so have to readjust and then find I’m doing it on the wrong leg! So I now put the same video on my iPad and put that down on the skirting board on the other side of the room. Adrienerorama! 😊

  56. That was hell of a practice!! Whoof…my knees kept falling to the ground between switching poses and I kept panting throughout. I hope one day I am able to do it EXACTLY like @yogawithadreine 🌹 One day 💗💗💗

  57. best post thanks to your video great

  58. I AM STRONG!!!

  59. Hi, do you have yoga poses that’s good for PCOS? Thank you ☺️

  60. best post thanks to your video great

  61. Where ever you are in the world you are a powerful beautiful woman Mama say mama say mama say give Benji the greatest hug from me Love always🌹🌹🧘‍♂️

  62. best post thanks to your video great

  63. Transitioning from … welp, a transition IS happening – consistent with my daily Yoga With Adriene practice. Seeking the beautiful gazelle who is toned and comfortable in swimwear lol. I am strong! 👍🏽

  64. Gorgeous practice x

  65. This was a super relaxing practice! Nice lil break in between the harder toning days. (:

  66. Namaste 🙂

  67. Another super practice I'm bookmarking!!!! Made some progress in Triangle today for the first time, too!

  68. After yesterday’s gentle practice in the July Power calendar, this one’s a real strength builder, a 20 minute mindful vinyasa. I felt the heat building and there was a little trembling but I breathed through. These short powerful practices are what keep this senior yogi strong Adriene and without you I couldn’t do it ! Sending love, see you tomorrow on the mat 🧘🏼‍♀️🧘🏻‍♀️🙏💞

  69. This is a great yoga workout for summer, I enjoyed it a lot and it had made me into a sweaty girl.😙 Love how I feel now, lots of love to everyone training together😘

  70. After all this hard work of July (and for me the total body work out in advance yesterday), it was smooth and gentle. Thank you

  71. Loved it thanks

  72. Spread awareness all over your body and you’ll be able to create endurance, strength, and stability 🧘🏻‍♀️✨ Thank you so much Adriene and namaste 🙏🏻💗

  73. Simba almost ended up over the cliff, but i held on. There’s no dropping baby lions in Yoga with Adriene! 😂

    Great practice and going strong for day 12! After the two chill days of practice, it’s time for 🔥

  74. Did this practice on the dock at my parents lake and it started to rain, feeling totally zen, thanks Adriene!

  75. Yummy flow today, I still working on core strength so I really appreciated this practice, thank u for picking this practice for today Adriene, looking forward for tomorrow's full practice, love yuh and Namaste Everyone 💕💞💓💗💖❤💪🙏🙏

  76. POWER day 12

    Wow, awesome!


    #ywaPOWER #FWFG

  77. Namaste 😊🙏❤️🌟

  78. This is my favourite yoga channel and I really enjoyed this video. Thank you Adriene. You are bringing a lot to my practice!

  79. That was awesome 😊

  80. thank you

  81. Beautiful practice today. I really felt it in my legs from yesterday's kettlebell. Thanks Adriene. Namaste.

  82. Namaste 🙂

  83. Hello,Adriene,doing yoga at home with your videos. Any suggestion for yoga during period ( lady time) time? Especially first 1-3 day, thanks

  84. Thank you!

  85. I love this practice ❤️❤️❤️ thank you adriene

  86. I do this practice regularly. It's one of my favorites. I do this and end it with some extra love to the lower back on the ground. Thanks Adriene.

  87. Day 192🙏🏾That last Shavasana sent my mind to a peaceful place

  88. Thank you Adrienne. I have finished the practice and laughed out loud, for the first time in some time.
    PS I did cheat a bit with the Simba, there is no way I can keep in that position for that long! Haha

  89. look what i found – nice to see how your queuing evolved ❤️

  90. Felt the burn!!! Thank you Adriene

  91. Notable Video! Fantastic job on this video.

  92. Love the way you teach but I believe in endurance training, it's like challenging yourself and reaching out to seek your breaking point……
    By the way, Did you opened your "Root Chakra"?

  93. Quick question guys, can I do this routine during my period?

  94. I just love this practice 👍

  95. one of the few online instructors and videos that I time and time again follow. Great job !!! Namaste

  96. Whoa! On day 2 of an ab challenge with #blogilates and then this video! I am shaking but I feel strong! Thank you Adriene!❤️🙏💪

  97. Kick my butt

  98. Didn't think I'd get moving today. Had to force myself out of bed, very late in the day. So glad I did this. Thank you x

  99. Wonderful practice. I had to adapt some of the poses because it was a bit difficult though. But this is because I'm so weak. Thank you so much!

  100. Thank you Adrienne

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