Yoga For Digestion | Yoga for When You Overeat! | Yoga With Adriene

Yoga For Digestion  |  Yoga for When You Overeat!  |  Yoga With Adriene

– Hey everyone, and
welcome to Yoga with Adriene. I’m Adriene and today we have another Yoga for Digestion or yoga for when
you’ve just eaten too much. Life is good, it’s
all good, and guess what, the tools of yoga and your pal
Adriene, we’re here to help. That’s the beauty of
the at-home yoga practice. So before you get all
caught up in your head and go down that rabbit hole, let’s just tend to
the body with breath and some good
vibes and balance it out. Hop into something extra comfy. I highly recommend
drawstring pants. (laughs) Let’s get started. (upbeat music) Alright buds, let’s start in a nice comfortable
seat of your choice. It’s all good, man. Life is good and
you know what’s better? Eating, we’re so lucky,
grateful that we even get food. So, if you’re
starting this practice feeling hard for yourself,
let’s try to shift that into A, gratitude for the gifts that we have received and also yeah, for
food on the table period, and we’ll just slowly just
try to shift our perspective, find what feels good,
really quick easy breezy today, so sit up nice and
tall and we’ll start with just a little Pranayama. A little moment of
meditation of pause to just really
soften through the belly and sit up tall. Lengthen through the neck. Let your hands just rest
wherever they fall naturally. And I just wanna keep
it real, like it happens, you know, we get the
best of ourselves sometimes. We have regrets. The best way to shift
anything, in my opinion, is to think about being graceful and also grateful. So, the two Gs
here to the rescue. And yeah, we’re gonna do some digestive
health stuff, of course, but start with the two Gs
and just find a little grace, so make sure you’re
not clenching anywhere, especially in the lower belly. Let your belly just hang. Be loose. And then, seriously,
tap into the gratitude. What are you thankful for? Give thanks for the things that you have and the
nourishment that you receive. And we’ll cultivate a little
mindfulness here on the mat. Grace and gratitude. Gracefully and with gratitude. Moving in slow circles,
inhale, come forward. Chest, heart moves forward. Exhale, around and back. Notice how slow we’re moving. Inhale, come forward. You gotta bring
the breath though and then exhale,
around and back. Now, depending
on how full you are, just see if you can
really move from your center, whatever that means to you. Maybe you picture your
navel drawing a big circle. Maybe you like that
image of the coffee grinder. Shout out to Bev. And then reverse your
circle if you haven’t already. Go the other way and start to
wake up the body even more, so find some extra
movement here on this circle. Alright, and
bring it all back in. Spiral it all back in. Bring the hands
together at your heart. Grace and gratitude. Inhale. Bow the head to your
heart, grace and gratitude. Feel that deep stretch
in the back of the neck. Keep it soft and easy today. Excuse me. And here you go, left hand’s
gonna come down to the ground and right fingertips gonna
shoot over towards the left, and then you’re just
gonna alternate back and forth, and you can
reach out diagonally, you can reach out to the side, you can take the classic,
traditional side body stretch, but just find a little
back and forth movement that feels awesome. And try to keep your
belly soft and the breath full. And the next time
your over to the right, go ahead and find a twist, so you’ll inhale, lengthen, and exhale, gentle twist. And then what really brings home the broccoli or the bacon here, that was dumb, is the breath. So breath down into the belly, this directional breath,
breathing down, and then keep it smooth
even as you breathe out. Calming any stress or
anxiety that might have come, that might have led
you to this practice. Yeah, and then with
nice, easy breeziness, just come back to center. We’ll take the same
thing on the other side. Super chill,
inhale, lift the chest, and exhale to twist. Breathe downward into
the belly as you breathe in, and then it comes up
and out as you breathe out. (deep breathing) Come back to center. And we repeat. Hands come to thighs and knees. We’re gonna move in a circle. Different kinda
breath this time. See if you can find a
breath that really is deep and synchronized
with the movement in any way that feels good. So, there’s no
right or wrong here, just move with your breath. Aw, and move in with your belly and if any other sounds
or expressions come out, go ahead and let them. Hey-o, sorry for the people
you’re practicing with though, in case it’s gas. And then reverse your circle. And if you’re
practicing this alone, if you’re practicing this alone, just get all like,
oh, freaky deaky, and if you’re practicing
this with friends or family, just go ahead and say
hello to them right now, like, what’s up, so glad
we’re doing this together. Bring balance to the body. Yeah. Benji. Alright, and then
bring it back to center and easy twist to the right. Tuck the chin, roll
up through the spine, big inhale, soft belly. Exhale, twist. Big inhale. Exhale, twist. Oh yeah. One more, inhale. Exhale, twist, and
then come back to center, take it to the other side. Tuck the chin,
roll through the spine. Make sure you’re
not leaning back, so sit, sit up nice and tall and lift your sternum up. Inhale and exhale. And so the
breath is active here. Inhale to lift and
lengthen, create space, and then exhale to twist. Never underestimate the power of breathing deeply
and consciously in a twist. (deep breathing) Alright, after three
cycles of breath at least, go ahead and
bring it back to center. Bring the palms together once
again, grace and gratitude. Inhale. Exhale, bow your
head to your heart. Awesome, come to lie on
your back, nice and easy. Ooh yeah.
Aw yeah, aw yeah. Sounds are
welcome in this practice. This is at home yoga, man. Come all the way on your back, and when you get there,
snuggle your shoulder blades underneath your heart space. Get comfy,
feel supported by the earth. And then here we go. We’re gonna hug both
knees into the chest. Take your time,
scoop the tailbone up, then hold onto your right knee, and send the left
leg out long all the way. Let your heel kiss the ground. Then squeeze your
right knee into your chest. Take big old breath in, and then as you exhale, slowly peel your
nose up towards your knee. Breathing deep, try to keep
the skin of the face soft. You can rotate the
right ankle one way and then the other, if you want. Oh yeah, can you
hear my stomach? Inhale. And exhale to release. Great, release
the right foot down, hug the left
knee into the chest, and slowly extend
the right leg out long. Wind relieving post,
squeeze the left knee in. I’m not playin’
dude, this is in the books. This isn’t like
some weird Adriene stuff. This is in the books. Squeeze, inhale. Slow exhale, slow peeling of
the head, neck, shoulders up. Nose toward the knee. Keep the skin of
the face soft, breathe. So, we’re creating compression
now on the left side. The stomach, you always wanna do right knee up to the chest first in case you’re
doin’ this freestyle, willy nilly on
your own without me, which I support. Inhale. Exhale to release. Oh yeah. Bring the left foot
to the ground, right foot to the ground. Take a breather,
hands on the belly. You’re gonna walk the
feet as wide as your yoga mat and then bring
the knees into touch, so you can just
soften through your belly. Breathe deep, just breathe. Close your eyes.
We’re almost done. Allow the body to go
through its different stages. That ain’t never gonna change. So don’t beat yourself up,
don’t be too hard on yourself. Be grateful, be graceful, and keep creating
grooves and patterns that just keep bringing you
back to what feels good. Alright, press up
off the tippy toes and lift the
knees up to the chest. One final ditty. We’re gonna take the
knees over towards the left and then you’re
gonna open your elbows up to cactus arms or football. Post-Thanksgiving, if
you’re doing this in real time, then this is appropriate. Ah, football goal post arms. If that ain’t your
thing, cactus arms. Breathe into your belly. If you like,
turn onto your right ear. Close your eyes. (deep breathing) Inhale. Exhale, bring it back to center, and take it onto the other side. Last one, you got it. Try to bring your
left shoulder to the ground as you turn onto your left ear. Breathe down into your belly. And then back to center. One more time,
squeeze the right knee in. Right Side, left leg out. You can also do
left leg on the ground, I mean, left foot on the ground. Breathe. And then right
leg out, left leg in. Breathe. Both knees in, squeeze. And exhale to release
everything to the ground. Corpse Pose, yes,
rock this Corpse Pose. Inhale, lots of love in,
find a little smile. It’s all good, baby, and then exhale
just to relax everything. Way to go for taking
time to do this video. Take some more
time for yourself. You’ll bounce back.
Your body will balance out. The best thing you
can do for yourself is be graceful and grateful and enjoy every
second of all the gifts that life is bringing you, even the ones
that feel a little eh. Just know it’s all a gift.
It’s all a tool. It’s all an
opportunity to learn. And tomorrow’s
a new day. Deep breath. And exhale. My stomach’s making noises. Bring the hands together and we say, namaste. (upbeat music)


  1. Yoga lady if I could kiss your face I would. As an ibs sufferer I go through spells where my heart feels like it's going to beat out of my chest with nausea and anxiety because of traped gas. I followed through this video with you and voila all better. Thank you thank you thank you.

  2. I think its a bad idea to do it sitting on bed, after 2mins, I'm so sleepy… I feel a lot better though and have a good feeling, Im gonna sleep happily tonight!

  3. Yoga is not recommended when ur stomach is full with food. U can only do yoga after a gap of about 4 hrs after taking food. Only exception is vajra aasan even after taking food. It helps in digestion of food and benefits of long walk. During snowfall or other reasons when u cannot venture outside your home, vajra aasan is very useful. This is only a sitting posture.

  4. I started this practice with terrible stomach cramps on my lower left side, and after doing this it is completely gone. I can't even believe how well this worked, thank you !! 😘

  5. Hi Adrienne! Thanks so much for this video! I don’t know why I haven’t got here sooner, but I’ve had stomach pain all week and this short practice worked like a charm!

  6. I did a stress eating today. Hard for my body and was feeling so bad. This yoga session does not take back the crazy eating that I did but certainly eased my stress. Thank you Adriene. ❤️

  7. Dearest Adriene,

    Thank you for this practice and all your others – they are changing my life one breathe at a time!

    I switched out today's calendar practice for this one because it's what I truly needed. Still working on the core justin a different way! 😉

    I've been experiencing a lot of stress and anxiety lately which has led to a lot of binges. And today I binged and was feeling a lot of guilt. So I searched for yoga for after a binge and this came up! And oh what a blessing this was! Thank you for the feelings of comfort and kindness you shared through this practice! I am feeling a lot better! Will bookmark this practice for other times we I need it.

    Thank you so much for all that you do angel! 😊💗

  8. Love it so much! I binge eat almost all day long and I fell like this could help me deal with the guilt and stress.
    Thank you!
    Just one question, tho, what does "exhale to twist" means?

  9. Where do you buy your outfit? Your pants looks so comfy. Now back on track: thanks, you have a yoga session for every part of my life!

  10. This was super depressing. I only had a vegan ice cream stick thingy and was super full. I barely eat a thing and eat mostly wholefood plant based diet and my wife forced it on me, I took one for the team. I just wanted not to feel too full to do some super hard yoga and I ended up feeling sad about eating a wee ice cream! 😭

  11. Wow Adriene, the best part of that practice was the way you helped to shift my perspective and infused the practice with self-love. 13 minutes and everything about me has changed, from body, mind, and energy. The power of consciousness! Namaste

  12. I think I'll be returning to this video often! I had almost crippling pain and gas from overeating and this was instantly relief – a piece of heaven! Now I can actually do that work I talked about doing.

  13. Thank you, Adriene! Not sure if it is the sudden weather changes or stress that tends to increase this time of year, but my tummy is not moving along as usual. I already feel the nutrients of my practice sinking in… love your show!

  14. Day 80. ❤ I love this one and keep coming back to it even when i don't necessarily overeat but rather just feel like i need to improve my eating patterns here and there because i felt like maybe there were more pizza slices in my week than spinach. 😂 Because what a beautiful and healthy perspective this is. I don't ever want to be upset about eating, it's a privilege and I'm so lucky to have food everyday. So Gracefully and Gratefully is definitely the way I'm gonna go. Adriene, thanks for this reminder, you are amazing.

  15. Soooo helpful! Thank you, Adriene. I had overeaten (in holiday mode!) and was feeling yuck but this helped me feel good again 🙂

  16. First flare of the ibs in months and sure enough one round of this calmed everything down. I will sleep tonight thanks again youngin. I'll keep sharing you videos on the ibs support group.

  17. I have chronic gastro problems and this video is so helpful. Cant tell you how many times I've done it. I know almost all the words at this point lol

  18. Your videos have changed my life, and I would love to say thank you. Thank you for the endless learning opportunities on focusing on breathing, and always bringing awareness to what I need to at that moment. This video in particular helps me every time I feel really bloated, or when I’ve eaten a bit too much and need to help my digestion. Thank you for being you!

  19. Thank you Adrian for this yoga video…I over did it on Mellow Mushroom pizza and feeling really bad about myself and you brought me back…thank you😁

  20. Wow! This really works! I practiced last night and today I feel my stomach is doing so much better !! Didn’t expect these easy movements actually makes my body different 🥰

  21. Day 6 overeating has been a constant struggle of mine. Postpartum I lost a lot of weight, ironically had to eat a ton, still shed weight, due to breastfeeding. Now I'm weaning and finding the weight is creeping back on. Food is a struggle. Thank you for making this and being so kind about a very sensitive issue. ❤️

  22. You're always so refreshing! Thank you for your energy and positivity always, Adriene. Sending so much love to you 💛

  23. Well it worked I couldn’t stop burping got gassy released all mine gas from stomach I suffer from loads of gass and it made me go almost for a number 2 sometimes it exactly does but I used to do this before this video i prefer this over cardio big time

  24. I tried this the morning after eating some fast food late the night before 🥴 was gentle enough but definitely got my tummy squirming- in a good way.

  25. LOVED this one, Adriene. Thank you! You are so fun, and make sure WE are having fun and not taking yoga, and everything, so seriously. …For me, it's helpful to have those reminders. (: ❤ Thanks!

  26. Adriene you are such a joyful person. From the very start to the very end you bring me joy and love and positivity. I loved this practice from the Grateful calendar today, lots of fun and feeling good and such benefits for the belly and digestive system, very useful over the festive season maybe 🎄🍽🍹🍾🎈sending love 🧘🏼‍♀️🧘🏻‍♀️🙏💞

  27. Where is everyone ? 🧘🏼‍♀️🧘🏻‍♀️🧘🏼‍♀️🧘🏻‍♀️can’t see any other comments today ! They don’t know what they’re missing ! This was an excellent practice 😊👍🏻🙏

  28. I had a Thanksgiving leftovers stomach ache and this felt so soothing. Adrienne is so right about the anxiety that goes with it, as soon as I feel uncomfortable,I start spiraling down the rabbit hole. I feel calm now, thank you Adrienne!

  29. Thank you so much for this. I’m recovering from an eating disorder and a lot of days eating anything, let alone eating “too much”, is very difficult. gently moving my body and holding tight to the two g’s are and effective ways to pull myself out of that shame spiral and do the next right thing. thank you thank you thank you

  30. So many years of my life were taken over by eating disorders, including binge eating disorder. These days I keep my body healthy and happy most of the time, but do slip up occasionally. Last night was one of those times! But your understanding, kind words at the beginning and end of the video made all the difference. Thank you!

  31. Perfect for the day after my work Christmas party! Bookmarking this one for more Christmas festivities 🎄 Thank you for reminding me to be grateful

  32. Thank you for telling me that it's all good. You're helping me developing the best version of myself and I'm so glad I've started doing yoga last June.

  33. Oh boy. It's only the first day of Christmas and after visiting my family, my body really needed this. So grateful for the gifts you share Adriene. Merry Christmas!

  34. Ham and chocolate ham and chocolate mashed taters too oh Christmas brought such light and love but now I sit with holy basil rose tea and you

    Comfort and unconditional love . Throw in silliness and always being there. Your alchemy is so so appreciated. Thank you thank you
    You rockxoxo

  35. Happy Boxing Day ! Always grateful for your videos, and today feeling a little more graceful thanks to this. Nice to let the belly relax and soften and know that it's all good ♡ Thank you !

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