Yoga For Gut Health | 18 Min. Yoga Practice | Yoga With Adriene

– Hi everyone,
welcome to Yoga With Adriene. I’m Adriene and this is Benji and today we have an
awesome yoga for gut health, so hop into something
comfy and let’s get started. (upbeat music) Alright, my sweet friends, let’s begin seated in a nice, cross-legged pose. We call this the
easy pose, Sukhasana, but it’s not necessarily
to mean that it’s easy, so just come on
down to the ground. If you need to lift the hips up or give yourself a little
pillow or something to sit on to help you sit up
tall versus rounding and collapsed in the spine. When we sit collapsed,
our internal organs get kind of smushed together, so
pause the video if you need to and find something to sit on so you can sit up nice and tall. Find a little lift from within. And then throughout regular
practice we’ll find more ease in the shape, alright? Thanks for being here,
let’s jump right in. Sit up nice and tall. Let your hands just gently rest on the knees or thighs,
wherever they fall naturally. If you feel comfortable,
close your eyes here as we just take a
second to tune in. Really utilizing and, I’m gonna say it, maximizing this time that
you’ve carved out for yourself. So, with targeted practices
we have to also remember that with yoga we’re
working with an understanding of a whole body and
that’s what we’re trying to grow is this whole body awareness, that it’s all connected
and when we’re talking or considering gut health, I think that’s an
important reminder. Alright, if you haven’t already, begin to bring your
attention to your breath. Notice if you’re
holding in your belly. See if you can soften there and if you’re
holding any other place, the jaw, the toes, even in
the hands or the shoulders, start to soften and relax,
come into the present moment. Right, it’s all connected. Then, together, I’ll invite us to
take the deepest breath you’ve taken all day.
Here we go, ready? Big inhale. And as you exhale, go
ahead and release it out through the mouth
with a little ha sound. Good, big inhale again. Exhale, ha sound. Relaxing the shoulders as you
breathe out, one more time. Here we go, big inhale. Lift your heart,
sit up nice and tall. And exhale, relax the
shoulders as you breathe out. Good, now bring
your hands to your belly. Inhale, breathe in. This time as you breathe in, think of this
directional breath, what we call directional breath. Your inhale goes down, you can feel your hands
actually move as you breathe in. And exhale, soften,
hands gently draw in, slight retraction
as you breathe out. Twice more like that,
here we go. Big inhale. Feel the belly expand,
heart lifts. Exhale, navel gently
retracts back to the spine. And one more time, inhale. And exhale. Excellent. Bring your
fingertips to your sides, plant the left
palm to the earth. Inhale, reach the
right arm all the way up. Big side body stretch. If you feel collapsed
in the belly, again, maybe lift the hips. We’ll work to find
that Upward Facing Dog or Cobra sensation in the heart. This lift through
the chest up so we can minimize the
collapse in the belly and then, when you’re ready, we’re gonna take it
all the way up and over just past the
front of your left knee. So you’re feeling a big stretch in your lower right
side of your back, sorry. And we’re feeling a massage or a little compression
in the left low belly. If the fingertips come
to the ground, let them. If not, just
reach, reach, reach. Great, inhale in. For your next exhale,
draw the chin to the chest. Good, inhale, just reverse,
come all the way back up. And exhale, right
fingertips to the earth. Great, second side.
Right hand to the earth. Inhale, first, come
out of the left sideways by reaching all the way up. Left fingertips to the sky. Inhale in. Exhale,
slowly take it up and over just
past your right knee, so going on a diagonal line. Creating space in
the left low back. Creating a little compression in the right low belly
and right oblique. Maybe you stay reaching here, maybe the fingertips
come to the ground. Breathe, breathe, breathe. Alright, listen carefully. Inhale to look forward.
Exhale, chin to chest, navel draws in,
hug the low ribs in. Sweet. Slowly reverse it,
come all the way back up, left hand reaches all
the way up towards the sky and we come back down,
fingertips to the earth. Alright, we’re gonna
uncross the ankles here. Just bring one foot
in front of the other. Let’s unify, let’s
bring the left heel in and then the right foot
in front just for starters. Then, here we go,
big inhale, palms face up, sweep up towards the sky,
lift from your waistline. So creating a long sensation
through the front body, just kind of grounding
sensation through the back body. Again, coming up
out of our organs a bit, finding that left
from the pelvic floor. Inhale in. Exhale,
dial your heart space towards your left knee.
So, twist to the left and then we’re gonna take it
down just like we did before. But this time both fingertips
coming towards the ground. Inhale to look forward, smile. Exhale, chin to chest,
round through. See if you can create a
little hollow body here. Navel draws in. Cool. Walk it through center,
get as low as you can. No need to go as low as me, but if you can get
forearms to the ground, great. Otherwise stay lifted. You can even come
forehead to the earth. And then walk it all
the way to the right. Inhale to look forward, smile. Exhale, chin to chest. Inhale to bring it
all the way back up. Reach for the sky. And exhale, fingertips float
down gently at your sides. Good, let’s switch. Right heel comes in,
left leg out. Here we go, big inhale,
reach for the sky. Beautiful, exhale from center. So, slowly twisting
to the right from here. Good, inhale in again. Exhale over to your
right nice and easy. And just check it out,
breathing deep. So really focusing on the sensations today
versus the shape. Really, always in yoga, but
really today so we can start to create more awareness. Well, a deeper
relationship with your guts. So many metaphors there. Okay, inhale, look forward. Exhale, chin to chest. Good, and then here we go,
walking through. Coming through center,
forearms, fingertips, forehead to the mat,
nice hip stretch here. So breathe deep,
breathe into your belly. And then keep this train moving. Let’s go all the way
over to the left, aw yeah. Inhale, look forward,
open the chest. Find extension.
Exhale, contract, navel draws in, chin tucks. Sweet, and then release
by bringing fingertips all the way up towards
the sky, big breath in. Exhale, fingertips float down. Awesome work. Alright, from here, we’re
gonna slowly come to a seat. So lean back on your bum. Bring your
knees up into the sky, bring your hands
behind your thighs. Loop the shoulders,
lift your heart. Inhale in, exhale, don’t think,
just breathe, lean back. Toes can stay on the ground. Inhale in.
Exhale, lift your heart. Shoulders drop and one
more time, big breath in. Send that breath down
into the belly, inhale. Exhale, maybe the shins lift. Good, try to keep
your elbows hugging in. So your shoulder blades
can wrap down and around. Down and around, yes. Inhale in again. Exhale, maybe you release the
fingertips, palms face up. Inhale in again. You never know, exhale, maybe
you straighten the legs. Lift your heart. Armpit chest lifting here,
heart’s lifting. Elbow creases towards
the sky for three, two. On the one, slowly release. Come through to all fours. Knees underneath the hips,
wrists underneath the shoulders. Just one Cat-Cow here, so drop
the belly, open the chest. Exhale, round through
the spine, chin to chest. Good, cross one
ankle over the other. You’re gonna paint
your yoga mat with your mat as you come back all
the way through to a seat and then all the
way to your back. And when you land on your back,
go ahead and center yourself on your yoga
mat if you have one. And then I’ll invite us all to
hug the knees into the chest. So I’ll meet you here. You can take a
couple breaths here to rock gently side to side. Little low back love here as
you scoop the tailbone up. Keep your shoulders
relaxed, elbows. Lots of awareness and the elbows
drawing down perhaps here. Little awareness in the feet. Inhale in. Exhale, draw
your nose towards your knees. Doesn’t matter if
your nose comes close to your knees at all. Just find that intention, so really squeezing,
squeezing and squeezing. Option to grab the outer edges of the feet,
keep breathing here. And then when
you’re ready, slowly release. Hold onto your right shin, kick your left
leg all the way out. Inhale in deeply here. Exhale, peel your nose
up towards your right knee. Keep breathing, strong
left leg, flex your left toes. Good, and then slowly release. We’re gonna switch,
send the right leg out, bring the left knee up,
inhale in. Exhale, nose toward the knee. Breathe here, strong right leg. Shoulders relaxed,
skin in the face soft. Good, slowly release. Switch, right leg comes back up. Inhale in. Exhale,
right knee crosses over the left side of the body. You can even shift
your hips to the right side of your mat as you
come into this Supine Twist. Send your right arm out long,
use the palm of your left hand to gently comb the
outer edge of your right thigh that IT band all the way down.
The power of touch. And maybe gently
turn onto your right ear, find that directional breath here breathing
down to the belly. You gotta bring the breath,
you got this. The more depth of breath you
can find in this practice, the more benefits I think
you’re going to experience. So think of it that way,
my darling. When you’re ready, let’s come back
through to center and switch. Take it to the other side,
extending the right leg out, lifting the left
knee up and taking it over into your Supine Twist. Again, option to
bring the hips over towards the left side of the mat. Then we’ll extend
through the left arm. Maybe you come onto
your left ear, breathe deep. Oh, my mid-back
is a bit tight today. And then use your right hand to gently comb the outer
edge of your left thigh down. Nice, deep, loving
breaths here, you got this. Notice how the
breath, in particular, the depth of breath, notice how that can
change your experience and the way you
feel in this shape. Even just three deep breaths
can change it, change it all. I can even hear my
stomach talking in this shape. It’s working! Okay, one more breath. Come back to center,
hug both knees up into the chest once again. This time we’re gonna
take them wide, nice and wide. Knees wide, squeezing, lifting,
breathing into the belly. If you wanna take a
Happy Baby here, you can. Grab the outer edges of
the feet or the inner arches, kick the soles of the
feet up towards the sky. Deep breath in, long
breath out as you reach your tailbone towards
the front edge of your mat. Nice, and then slowly bring
the soles of the feet down to the ground,
hands come to the earth to walk your heels up
towards your sits bones. Feet are nice and hip-width
apart, toes pointing forward. Inhale to lift the
hip points up high. Breathe into the belly, crawl
the shoulder blades down towards your heels and
exhale slowly to lower. Good. From here, we’re
gonna walk the feet as wide as the yoga mat, knees come into touch, soften through
the bowl of the pelvis and bring your
hands to your belly. Slow and steady clockwise
circles rubbing the belly nice and slow, breathing deep. If you have not caught a nice,
deep breath yet, do it for yourself now. And then stop, pause,
relax everything here. Knees are kissing
towards each other, elbows are relaxed on the
ground, shoulders are relaxed. Close your eyes and just
listen, listen to your breath. Learn to take more time to listen to your guts,
your intuition. It’s all connected. And then just pay attention,
notice what came up here. There’s no right or wrong. We’re gonna open the knees wide,
lift the heels, lift the feet. Cross one ankle over the other, grab the outer edges of
the feet or your big toes. We’re gonna rock and
roll up and down the length of the spine here. Should feel really good. Come back up to that nice,
comfortable seat. Voice cracked. Hands on the knees, we’re gonna finish
with a coffee grinder. Here we go, inhale,
smoothing the heart forward. Exhale, round the spine,
send it back. Inhale, forward.
Exhale, round the back, getting the juices flowing here. So, some of you
may not know (laughs) what those old-fashion
coffee grinders look like, but they look like this. And you turn the
handle and you grind the coffee down below and then
you open the little drawer and your coffee’s there for you. If you do know
what I’m talking about, awesome, if not,
you can imagine it. Reverse your circle. Sync up with your breath. Alright, let your
circle get smaller and smaller and smaller here. Smaller and smaller and
smaller and smaller and smaller and smaller until eventually you are stacked head
over heart, heart over pelvis. Sweet, bring the palms together,
Anjuli Mudra at the heart. Sit up nice and tall once again. Inhale in deeply. Nice, cleansing
breath out through the mouth as you relax the shoulders down. Thank you so much
for sharing your time and your energy with me
and with Benji here today. I hope this
practice serves you well. Bookmark it, favorite it,
make a mental note. Practice this regularly
so we can keep you healthy and happy and feeling good. Love you guys, take good care. Namaste. (upbeat music)

Jerry Heath


  1. thank u so much adriene amazing video as always ❤😍😍hope everyone has a great day❤

  2. Thank you, Adrienne, for all that you do for us 🙏🏼 Can’t wait to see what’s coming in January! X

  3. After being in hospital with gut and liver problem i just now decided to come back to yoga and wanted to start with something fo these organs, when opened my app and saw this video. This is amazing coincidence! Thank you Adriene ❤️

  4. I feel like this is just what I need tonight… to release pent up energy stuck in the Solar plexus or gut energy center and work to transmute it into energy that will go toward the greater good; both for myself as well as for humanity. Namaste, friends.

  5. Thank you for the JOY of laughter in this beautiful “gutsy” practise. Have a beautiful day everyone.

  6. Letter of appreciation to Adriene.
    Dear Adriene, before your letter arrived today, I had decided to write to you, for once.
    I am by many years your senior. I was on the road of finding what feels good long before I met you, and I have come a long way. For four years now, you have been my young guide and companion, and I try to practice with you every day.
    There are many things in our relationship I am grateful for. I will just share what particularly sparked my gratitude recently: On your Yoga for tension relief you say at one point (6.37 minutes): „Tension … is a many splendored thing“, and then you laugh and get back to teaching.
    It instantly sparked my joy, because I love that song, and many times a song’s words float to my mind like they do to yours.
    But it also made me realize how much care is in your language. It is clear in every video that every word you use is the result of a loving, thoughtful process. And yet you still let yourself be spontaneous and make room for your whims and ideas! It is so beautiful to witness when you let your inner child out!
    I can’t tell you how grateful I am for all the gifts I get from you every day.
    Thank you. Andrea

  7. This came in just in time when I was suffering from severe constipation. I now am glad to say that I feel a lot better having done it. I'm legit convinced that Adriene reads our minds before making every video. Thank you, Adriene for yet another lovely practice.
    You truly have changed my life for the better and made me realize that self-love is the best love. Keep spreading the vibe everyone. Much love. Namaste.

  8. Great timing!

    This was uploaded just as I was getting ready for my nightly yoga routine

    Sleep tight, y'all

  9. Thank you darlying for teaching me how to talk and that I did not do my homework lately.Love the way you schedule your practice.So talented.

  10. I weak up after having terrible influenza and gut problems and this awaits me. You always know what people need!

  11. I am SO EXCITED FOR THIS!!! Thank you for bringing us another beautiful 30 days of Yoga. Love you Adriene x

  12. Gracias muchacha,felt very nice way to start first advent!Enjoy fellow yogies and take care!Namaste!

  13. Thank you for this wonderful practice! So happy to see the theme JOY for December. Can't wait to do practice this month 😁
    Namaste 🙏

  14. perfect timing after my weeks of antibiotica I have to built up health in my guts again 🙂 thank you so much as always

  15. Thanks Adriene!! This December I have 1 more person with me joining your 1 month session. Shez my wife 🙂 Thanks tons.

  16. Thanks Adriene! What a lovely way to kick off December. Anyone open their advent calendar yet? 🙂

  17. I love these practices 😍 I have ibs and I’m lactose intolerant (embarrassingly so) so these flows always help me to feel like I’m doing something good for a part of my body I sometimes struggle to placate ❤️ happy Sunday everyone! Namaste Adriene and Benji ❤️❤️❤️

  18. Great works are performed not by strength but by perseverance.

  19. It's like you've read my mind!! Thank you!! Have a happy month you all guys!

  20. My stomach is KILLING me right now at 330 in the morning. Life is all about timing, Adriene.

  21. Enjoyed this gut practice, Adriene. So funny to hear you call the rotating movement I'm always enjoying so much 'the coffee grinder' :-).

  22. Yes Adriene I have one of those coffee grinders for when I buy beans so I understand this is a perfect practice for my gut and inner body health ! Definitely going in my favourites/go to list. Our Sunday adventures go so quick ! Seemed like a yoga quickie 😊 See you tomorrow for JOY for some Flexibility, yummy yes please 🧘🏼‍♀️🧘🏻‍♀️🙏💞

  23. Just the best YouTube channel…
    Great channel…
    Great girl…..
    Just wonderful smile that makes me smile on the inside….
    And of *course*…… Wonderful WONDERFUL Benji, a very special nod and a wink to you buddy 😃😃😃👏👏👏👍👍😉❤
    Thank you Adrienne 👏👏😃😉❤

  24. Love it!! Great start of december❤️ thank you Adriene! And have a great last month of the year everyone!!

  25. Wow, this one felt great for my lower back as well! I'm saving it in my playlist as a morning warm up when I'm feeling stiff. (for next Halloween maybe you could do "Yoga for mummies", for when you wake up feeling all creaky and stiff after a loooong sleep or when you've slept in an uncomfortable bed 🙂 )

  26. Thank you so much Adriene for your gift being such an important part of my life this challenging but exciting year. So very grateful 🙏 and wishing you lots of love back for the last month of the year and the years to come.

  27. Lovely! Great pracise and I'm looking forward to do your December daily pracises 🥰

  28. I'm doing this practice at 6am before a stressful day at work and now all i want to do is grind up some fresh coffee beans! Thank-you, Adriene for the awareness to listen to our guts today!!

  29. Wonderful! Thanks so much for making everyday a beautiful day! Love you! <3

  30. I made it here from the journey today deep breath with love in deep breath with love out always and my buddy Benji ❤❤❤❤ dear father God yoga with adriene and for her family always you forever such a beautiful female teacher thank you with all your ❤🙏🐺

  31. As a Yoga teacher and CAYT I cannot tell you how much I enjoy your teaching. You are truly a teacher’s teacher. Namaste and blessings to continue your beautiful practices.

  32. Trying to get back on the mat with some degree of regularity. Decided to start December calendar, Joy. It’s funny to me how the calendar knows exactly what I need and I don’t even realize it. Great start to the month and my return to practice. Thanks Adriene.

  33. I did it now.. Marking a start to the December calendar 🙂 Lots of love to all ..

  34. For looking My Video please Click on this link and subscribe to my channel || https://www.youtube.com/channel/UCz9x15_bD9LyLRfPIOJwAuQ

  35. #ywajoy day 1: what better way to find the path of joy than listening to your gut feeling?

  36. So happy to be starting the month of JOY with this practice. Thank you Adriene! Hope everyone has an amazing month ahead <3

  37. It is my first time watching u
    Actually i find ur approach wonderful and really helpful
    Besides u r such gorgeous to watch
    I am in love with ur dog
    It is really cute with a color i havenot seen before
    Which dog type is it ?
    Excuse my english

  38. Thank you for uploading this video – although I found it difficult due to the kitten trying to eat my yoga mat during the practice!
    I'm looking forward to the rest of December and all the Joy that will come!

  39. Thank you – every one of your videos is wrapped in kindness and love – 3 years and counting of Adriene gratitude 🙏🏼💛

  40. Joy, joy, and joy! ☺️ Let us all be filled with JOY and gladness in our hearts! 💗 Thank you so much Adriene and namaste 🙏🏻✨

  41. I love her… This yoga thing has changed my life + this http://scadonsak.com/4FJ4

  42. Hi Adriene 🌞 thanks for the new video!! Today is day 290 of everyday yoga and ywa ❤️ Sat Nam 🕉️❤️🦌

  43. Good morning from Burlington Colorado!
    Again Adriene to the rescue! Awesome practice, found the squeaky floor board .

  44. Thank you Adriene, for sharing your time and energy (and sweet Benji) with us all week after week. I often wonder what it would be like if there wasn't this community or a video one week and it truly hurts my heart. Please know how much you are appreciated, respected and loved by not only myself, but thousands or millions around the globe. Thank you for your consistency in sharing yoga and love with us all. Namaste🙏❤🐾

  45. I just got the chills when I realized that what you wrote in your letter this morning, amiguita, is true: this is not only the end of a year; it’s the end of a DECADE. What an opportunity to restart and renew. Thank you for the clarity, and for the cue. ❤️

  46. This one's for you, my friends – whether you are post-holiday, in the midst of a transition, or ready to once and for all prioritize that time for you. Enjoy!

  47. Hi Adrienne,
    I'm wondering if you have or can do a sequence for those of us with foot/ankle injuries. Love your sequences but a lot of them are very difficult to do when you have an ankle fracture. Thanks! 😊💜

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