12-Minute Core Conditioning

What's up everyone ?

Welcome to yoga with Adrian .

I'm Adrian and this is Benji .

And today per your request , we have a core conditioning practice .

This one's a quickie .

So hop into something comfy and let's get started .

All right , let's begin on our backs .

So take your time getting down there .

We don't need to rush anything here .

Move mindfully .

A little goes a long way .

I really want to pay attention to the house .

So we're gonna focus on the breath today while we get our core conditioning in .

So to start , you're just gonna bring the hands to the belly feet on the ground , knees up towards the sky .

Close your eyes , relax your shoulders , take a deep breath in , fill the belly with air and then exhale it softens and releases and again , big inhale , filled the belly with air and exhale it softens and releases .

And last time this time really inhale lots of levi and lots of love out .

Beautiful .

All right , from here , we're gonna extend the legs out long and we're gonna start nice and easy .

Hug the right knee into the chest and then switch , hug the left knee into the chest , hug the right knee into the chest and then the left .

Now we're gonna add a lift of nose toward the knee .

So you're lifting the head , the neck and the shoulders .

If this doesn't work for you in the head , the neck , the shoulders , you can bring the head back down and work .

Here , we are targeting the lower belly here , scooping the tailbone up , keep the shoulders relaxed in either variation , breathing dates .

Now , just when you feel like you want to give up , that's actually when we're going to now straighten the legs and work in a little scissor so you can keep a little bend in your knee , but we're extending the legs out long , just challenging yourself here .

And we're gonna be here for three , two and even it out on the one great hug both knees into the chest , bring the palms into the knees , you're gonna draw the knees out wide .

So the uh excuse me out in front .

So the arms are extended , peek at me .

If you need to .

Good , then take the knees out wide and then draw them in towards center , good .

Take them out towards the front of your mat , around and in towards center and one more time out around and in towards center , beautiful interlace the fingertips , send the hands behind the head here .

Nice and easy .

We're gonna lift the shins so that they're parallel to the sky or to the ceiling .

So you're gonna feel that tail won't scoop up .

The low belly draws down , belly is engaged , abdominal wall is engaged .

We're just gonna do light taps here , right toes , left toes , nice and easy .

Now , we're wanting to make sure that this knee over the hip stack doesn't get too rocked .

So you're not wanting to bring your knees in too much .

But as best you can try to keep the knee over the hip .

So that femur is in line , you're gonna feel it in your low belly .

You're gonna wanna keep your low back , nice and safe .

Nice and flush with the map .

All right , just when you want to give up here , we're gonna lift the head , the neck , the shoulders , keep the elbows wide to challenge ourselves here , tapping the toes with the head lifted .

You're in this nice little neck hammock here , you can extend the thumbs so you have a little bit of support .

We're here for three .

Gaze up towards the sky two and evening it out on the one beautiful release , hug the knees into the chest to get deep breath in and then exhale , extend the legs out along .

All right from here , listen carefully .

You can start by using your hands on the ground .

We're gonna inhale , sit up all the way tall , send the fingertips up towards the sky and then exhale forward .

Full navel , draws back , nice and articulate through the spine .

We roll it back down to one use the hands if you need to .

Otherwise we inhale , reach the arms all the way up as you sit up and exhale full and then slow and steady .

Naval draws to the spine .

We lower down with control .

Here we go .

Inhale the lift .

I exhale the fold , slow and steady with control all the way back down and you can move in your own pace .

Nice and slow again .

Feel free to use the hands on the earth or fingertips on the earth to get through that first move and in time you won't need them anymore .

OK ?

All right .

So you can start to do this now , at your own pace , don't feel like you have to rush , right .

This is not about number of reps , but about the quality of movement and your connectivity and your engagement .

So we're slowly building heat up here again .

If you need to use the hands of the elbows to sit up , go for it , don't be hard on yourself .

Just take it nice and slow .

Really articulating through the spine on the way down .

Beautiful .

We're gonna do two more wherever you are .

You got this .

If you took a break , pick back up here we go .

And after that final one , you'll come onto your back and you can center yourself on the mat , reenter rather , then we're gonna bring the hands right underneath the bum here .

Beautiful .

All right .

With the legs extended out .

Let's lift now .

Big breath , big move here .

We're gonna lift both legs up towards the sky , then just the right leg down and we begin the scissor move here many of you know , this , but stay with your breath here .

Nice and slow .

Hugging the low ribs in chin is nice and hot .

Oops , keep it going nice and steady .

And then if you want , we can add a little lift , a little hover , lifting the head all the way up .

Keeping that image of like a orange or a mango grapefruit between the chin and the chest here for the last 10 seconds .

We're gonna speed it up here .

Scissoring my legs freezing deep , scooping the tailbone up , pressing the hands into the earth 32 and one .

Great .

Slowly released the hands hugged the knees into the chest , rocked gently side to side .

Observe your breath beautiful from here .

We're gonna extend the legs out one more time this time as we inhale , we're gonna sit up , we're gonna lift up .

We're gonna bend the right knee .

We're gonna grab , excuse me , the left knee , we're gonna grab the left ankle or the left foot .

Good .

Then slowly lower down .

Alternate lifting up , grabbing the right foot or right ankle or maybe even right knee and slowly release again .

This is not about the number of reps .

This is about slow , beautiful movement with connectivity .

Engage , working the whole abdominal wall .

I'm gonna stop talking so I can do this with you finding a nice paste with your breath .

This is about connectivity and engage in your muscle is not about reps or quantity .

Inhaling the lower exhaling to lift .

Beautiful then even it out and we'll release nice and easy bend the knees .

Feet come to the ground and release the finger tips , bring them behind the head .

OK .

Last little bit , shin's come parallel to the ceiling again , we're gonna extend the right leg out right elbow to left knee , inhale the center exhale , left leg , out , left elbow to right knee .

You got this , inhale the center and switch .

Alternating here .

Finding that center moment to really draw the navel down .

Beautiful , moving with your breath .

Nice and easy bicycles .

Beautiful .

Now , if you want , you can pick up the pace here .

Go at a double time speed .

Nice and easy for 10 , nine , 8765 .

Keep breathing 432 and one .

Release it .

Beautiful .

Hug the knees into the chest , you know , like nice and easy .

When I say nice and easy .

I mean , like nice and easy in the face .

Like not working any harder than we need to .

All right from here .

Take the knees over to the right side .

Just a little twist here can let the arms open up into little cactus arms , close your eyes and relax .

Breathe into your belly .

Beautiful and then bringing it back through center , taking the legs to the other side and just taking a second here .

Feel that nice twist that massage in the belly , close your eyes , relax everything .

Breathe in and off .

Awesome .

Come back to center .

Hug the knees into the chest .

One last time , slide the hands behind the thighs and then you can rock up to a nice comfortable seat .

All right .

Hi , five , everyone .

Thank you so much for joining me for this conditioning practice .

I will see you next time .

Take good care .