20 Min At Home Yoga Workout

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hi welcome to your goats in yoga practice is going to help you to feel healthy it’s going to help you to be the best version of yourself practice regularly so this 15 minute at-home yoga workout designed for people are newer to yoga is going to help you to get strong and flexible so that you can introduce yourself to Folio go practice hope you enjoyed the video hit the like button leave a comment below and subscribe to the channel let’s get started alright let’s begin seated take a seat on something comfortable or uncomfortable I’ll be shooting a block but have a seat sit up straight and tall bring awareness to your posture most of the day we spend unaware of our posture and through yoga practice we start reading more aware of the posture and how the body can relieve itself of pain by how it holds how we hold ourselves so start by bringing your awareness to your lower back in your pelvis bring the back of the pelvis in and up so that the spine can go upward let the shoulders release back turn your hands on to your sides palms facing up close your eyes and connect to your breath so yoga is a breathing practice when a practice knows breathing breathe steady in and out through your nose feel the lungs expand as you breathe in and feel the lungs deflate as you breathe out just take two more conscious breaths because then open your eyes keep your focus inward twist to your right put your right hand behind you left hand to the outside of your knee grow the spine tall you’re twisting come back to Center and Swiss to your left in help resist fine upright lift through the back of the pelvis so your lower back come back to Center change the cross of your legs twist to your right go tall as you twist twist to your left sit up tall as you twist come back to Center now interlock your fingers turn your palms to face inside out raise your arms up but as your arms go up you’ll feel because the back muscles aren’t very strong and the shoulders are tight that you want to sink back instead take the spine in and up and stretch up through the hands open up your shoulders bring your hands back down change the interlock take the other index finger on top turn your palms inside-out lift through the chest go forward and up as you stretch your arms break up the tension in the shoulders turn the thumbs up towards the ceiling and firm your elbows in let your inner arm bones drop down bring on in fact down good then come on to your hands and your knees place your hands right underneath your shoulders place your knees underneath your hips as you inhale take your spine into a back bend tip your sit bones up to the ceiling wheel your chest through then exhale from the pelvis tuck under round through your lower back middle back upper back look back at your navel inhale arch your back and exhale round out one more time inhale arch your back and exhale round out then inhale into neutral you point your big toes back take your knees wide enough for your wrist if it between stretch your hips back to your heels and walk your hands forward head down you come back up onto your hands and your knees all right now let’s practice strengthening the spine so with your hands right underneath your shoulders open up across your chest draw your belly up curl your toes and lift your knees up just an inch modified plank then set your knees back down stretch your right leg back and then your left press down through your toes lift on your inner thighs as you draw your navel up reach your chest forward then set your knees back down good now let’s practice downward facing dog so down dog can be difficult with the leg straight if you’re newer to yoga so we’re going to practice with the knees bent take your hands a handprint forward stretch down into your hands evenly turn your inner arms forward then keeping a bend in the knees lift your hips up and stretch back stretch down into your hands turn your biceps forward and lengthen the sides of your trunk the sides of your spine reach reach reach now bend the knees lift your hips up stretch up through the hips up through the thighs and stretch through the sides of the trunk down and towards the hands reach this back good to set the knees down and stretch back into Child’s Pose take a few breaths to recover here again come back up onto your hands and your knees curl your toes lift your knees start to stretch back now turn your heels so they point straight back the feet aren’t turned in or turned out a little better the knees stretch the hips up and away reach down through your hands lengthen through the sides of the trunk now start to lift up through your thighs breathe lengthen to your spine [Music] and set your knees back down stretch back into Child’s Pose then I come back up onto the hands of the knees downward dog stretch back and walk your feet forward put a little bit in your knees and let your head drop then place your hands onto your hips press down to your feet inhale come all the way up to stand okay three do a little Sun Salutation to warm up and then we’ll hold a couple of static postures to open up and also build strength with your feet together stand tall upright inhale raise your arms up and overhead exhale fold forward butin awesome inhale make a flat back bend your knees so that the pelvis consists you can lengthen your spine like we practice seated then step your left leg back into a lunge lower your left knee down point the toes back inhale raise your arms up exhale downward dog stretch back from down dog look in between your hands step your right foot all the way up inhale up on your fingertips lengthen exhale step your back leg forward fold forward press down into your feet inhale come all the way up to stand exhale fold forward inhale flat back step your right leg back lower your knee down point your toes back inhale raise your arms up exhale downward dog stretch back step your left foot all the way up inhale come up onto your fingertips lengthen your spine step your back leg forward and fold forward press down into your feet inhale come all the way up exhale fold forward inhale make a flat back this time step right back to down dog inhale into plank pose bring the shoulders to sack over the heel to hand set your knees down lower your chest down to the floor inhale into Cobra belly back then turn your shoulders back open up your chest firm your legs and lift your kneecaps lower your chest back down press up onto your hands and your knees stretch back to downward dog look between your hands walk your feet up to the front of the mat inhale flat back exhale fold forward press into your feet come all the way up to stand raise your arms and bring your arms to your side all right now separate your feet wide apart spread your arms out extended hands and feet posts stand tall practice a growing tall through the spine as you stand with your arms spread then turn the left leg in a little turn your right leg all the way out bend your knee warrior two again grow tall through your spine this will help to strengthen your core so in every standing pose is the core strengthen if we practice standing upright keeping the chest open stretch through your back leg as you bend your right knee now set your form down onto your side take your top arm up again open your chest spine long stretch your back leg take your top arm over your ear inhale come back out expanded hands and feet post turn your feet to the other side turn the right toes in a little turn your left leg all the way out bend your left knee go tall through your spine if you’ll steady on your feet so you feel your leg muscles turn on to support your spine now let your left eye drop a little deeper keep stretching your back leg good let’s go right to the next pose set the forearm down on to the side take your arm up expand your chest lift your belly take your arm all the way over here without closing your chest keep the left right side of the chest open reach through your back heel stretch that leg bend your knee little deeper good then come back up parallel your feet stand halt bring your hands onto your hip turn your feet turn your right leg all the way out this time pivot your back foot in a little more than halfway raise your arms up to the ceiling warrior one stretch your back leg lift up through your belly strong core bend your right knee five breath inhale come back up turn yourself to face the other side hands to hips stretch your back leg open your chest and tall raise your arms and bend your left knee come back up turn your feet to their parallel step your legs together and stand in Mountain Pose so just feel all the energy that’s moving through your body how open you feel after having done the standing poses you feel strong more flexible all feels good all right now let’s do a little bit of core work I did say this is going to be a workout so sit with your legs stretched out in front of you and practice sitting up tall for most people to try to straighten the leg if you haven’t practiced much yoga the back body you want to pull back in under if you try to straighten your legs so I want you to bend your knees just a little bit and practice lifting up through the back of your spine keep your chest open then sit back so that you find your tail bones balance in between your tailbone and your sit bones like a tripod grip your abs and bring your knees up then lift your feet a little higher than your knees and open up your toe mound squeeze your core muscles stretch your right arm for without twisting stretch the left arm forward as well squeeze ABS it open up the toe mounds pull your belly up good then bring your hands back down and sit up tall a little bend in the knees here grow the spine upright again lean yourself back you got another one in you find the sit bones the tail grip your abs to bring the feet up because it then take your left arm forward without twisting squeeze your abs to keep you steady take the right arm fold open up the toe mounds keep the feet up good again come back into don dawson’s t do staff pose curl the spine upright nice now lie down onto the back bring your legs in the tabletop position fingers behind your ears crunch up to your knees exhale squeeze your low abs and stretch just your right leg forward lower it halfway bring the knees back together stay up crunch up send your left leg forward and lower it slowly so all is strengthen your abs here strong core muscles crunch up one more inch bring your knees together lower your head down okay one more round crunch back up come up strong to your knees pull your abs in slowly stretch your right leg forward don’t let your lower belly fall pull it back in bring that knee back in crunch up one more inch slowly stretch the left leg forward don’t lean back stay crunched in crunch the ABS bring the knees back together lower yourself down take your arms to the side open up your leg open up your knees suit the baddha konasana lying down bound angle feel all the opening in the hips now also take your arms out to the side like in a cactus position let the shoulders open up she’ll forget to breathe and let the hips open okay now let’s just do a little supine twist to finish off so bring your knees together take the arms out to the side cross your right ankle over your left knee and let the legs fall over to the left come back to Center change the cross of the legs and let the legs fall over to the right good bring your legs back to Center you’re all done you survive stretch your legs out turn your palms up all right great job so take this time in course pose to relax let all the poses all the strengthening and stretching you did at the knee to the body so the body can receive the benefits from it just relax and breathe through your nose practice watching your breath then gently bend your knees and roll over to your right side press yourself up to seated sit with your legs crossed oh so good we did at the beginning a class bring the palms together close your eyes and just notice the shift that you feel after you practice yoga feel your body notice how the body feels notice the quality of the breath and also observe the shift and the mental quality and how your mind feels your current mental state so these are the reasons that we keep coming back to the practice regularly thanks for your practicing namaste all right thanks for watching today I just remind you that the benefits of yoga practice come from practicing regularly so I just encourage you to start to take up regular practice practice at least three days a week and feel all the benefits that a regular yoga practice will bring you hey I want to encourage you to go check out my website yoga with Tim comm you can get dialed in there with the 30-day challenge after you practice this video for a little while and also help to support the channel by making a donation if you go to yoga with youtube.com slash yoga with Tim there’s a banner right at the top of the YouTube site and at the bottom right hand corner of the banner is a PayPal link donate what you can I appreciate the support thank you

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