Heart-Opening Vinyasa Moves From Yoga With Adriene
1. Seated Twist
Wringing out your backbone through twisting poses is great for relaxation and creating space through the spine. It can also aid digestion and reduce bloating.
From a seated position, breathe deeply and elongate your spine. On an exhale, spin your torso to one side, keeping your sit bones grounded forward, and place the fingertips of your back hand on the ground near your tailbone. You can use the pressure of your hand to extend the spine even further.
2. Table Top Pose
A great pose for grounding, finding alignment, and the foundation for Cat-Cow Pose. Make sure to keep your calves and feet shooting straight back, not splaying them out or turning them in. Keep your wrists underneath your shoulders, and your knees directly underneath the hip points in this pose.
3. Combo Twist
From table top, keep your knees under your hips, toes in line with the knees. Bring the right hand to the center line of your body, and open up through the left hand, keeping your body aligned. Twists like this are wonderful for detoxification and heart-opening.
Adriene, on the importance of self-care and finding a fitness practice you love:
How about some quality time?
Cue Marvin Gaye.
I’m down on one knee and I’m proposing a little food for thought.
What if instead of thinking of our workout or fitness regime as a chore, we could consider it a built-in part of our day, a blessing and a grand act of self love? And what if we could fully experience an equally respected mind and body? Then a powerful trickle of self-love begins. Self-loathing and anxiety begin to take a back seat.
The tools of yoga and the power of the home practice offer an opportunity to cultivate both a sustainable fitness routine and a sweet opportunity for connecting with your true self.
The real gems of yoga philosophy and practice encourage you to enjoy who you really are, body and soul! I like to invite freedom within the form, sensation over shape, and work to cultivate strength from the inside out.
So if your current workout routine is getting you down, making you cringe or forcing you to power through something that doesn’t feel good, it might be time to break up with your fitness routine.
Move on. Let go.
Get down with your bad self and jump into a practice that supports you fully! You will be more likely to trim and tone if you have a practice you enjoy. And you'll be more likely to enjoy something that makes you feel good, worthy and unique.
Showing up is half the battle. Taking responsibility for your own happiness is what a home yoga practice is all about. For me, it is an opportunity to check in and make time for me. Is there anything more beautiful that showing up for yourself?
Nothing is more powerful than a practice of time spent nourishing yourself.
This could be a walk, a run or a class.
This could be an at-home yoga practice. Gentle or swift, cooling or heating, healing, releasing or a five-minute stress-buster.
Show up and use the mantra "Find what feels good" to help you tune into your body and enjoy (enjoy!) your workout, your practice, and your meditation — your time for yourself.
Commit to showing up for some self-love time each day and see yourself blossom. Mix and match. Listen to your heart as you approach.
Be patient. It won’t feel as habitual as brushing your teeth at first, but soon you'll start to realize how important this time with yourself is.
Show up for yourself so you can show up for others. Love yourself so you can love others fully. Don’t just make time for yourself, my friend. Befriend it, design it, own it and be open to the beautiful results.
Perhaps you do have enough time for that special someone. Perhaps time is on your side — and so is everything else.
Cue Rolling Stones. Fade out.
- If You Only Do 5 Yoga Poses, Do These
- The Only 4 Poses You Need To Nail Crow Pose
Adriene is an actor and yoga teacher based out of Austin, TX. She is co-founder of Find What Feels Good, a growing online library of yoga and yoga lifestyle tools to encourage you to be authentic, do your best and find what feels good. She also leads Yoga With Adriene, a happy and successful online yoga community, which creates free creative content to inspire people of all shapes and sizes to connect to their body daily.
Adriene approaches health and wellness with a playfulness and even a sense of humor that encourages all personalities to the mat. When Adriene is not in Austin she takes her playful approach to yoga on the road meeting new friends and connecting online relationships to real faces — always inviting you to build awareness, embrace individuality and connect to something BIG.