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Power Yoga for Weight Loss & Belly Fat, Beginners 20 Minute Workout at Home, Total Body Routine

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Audio Text:
hello everyone and welcome to psyche truth my name is nella and today I have two of my dear friends join the float today with me this is Myra and of course we all know beautiful joy we’re going to be doing a beginner power yoga so here go come with me take your time and let’s begin so we’re going to start in a downward facing dog here just allowing ourselves to stretch out the back body here maybe rotating your legs here placing your all foot to your to the ground breathe allow yourself to come here now take your time deep breath here let’s take three more deep breaths here one more time deep inhale and then exhale both legs are straight here then from here let’s come into that high plank right here and when you ready you’re gonna place your knees all the way down and we’re going to do eight push-ups so here you go you can stay right here for your beginner if you a little bit more advanced you can follow Myra and four five six seven eight and hold five four three two one and nice and slow coming all the way down take a nice deep inhale let’s move into that Cobra shoulders are back and down heart is lifted and coming back down nice and slow take a deep breath let’s move into that up dog then move downward facing dog breathe here then we’re gonna lift that right leg up you can do take your time here and just follow your own body here and then slowly place it back down place your knees and then let’s bring that right foot forward let’s move into that dragonfly twist here hi take a nice deep breath and coming back down to Center downward facing dog here lifting left leg all the way off take a nice breath and place a bag down bringing your knees down and let’s bring that left foot forward and let’s twist into that dragon fly right here and coming back down to Center downward facing dog here and then go ahead look at your hands and take your time walk towards your hands here forward fold and then inhale deep flat back here exhale forward fold let’s Bend those knees drop your hips lifting into a chair here we’re going to hold here for five four three two one forward fold take a nice deep breath here and then reverse swan dive all the way up palms together bring it to your heart take a one more deep breath here forward fold plant your hands and let’s walk back into that high plank bend your knees bring them down and eight push-ups and one two three four breathe five and six almost there seven eight and hold five four three two one and exhale nice and slow coming all the way down inhale deep Cobra here exhale come back down to Center inhale updog downward facing dog nice take a deep breath here let’s lift that right leg up hold it here one breath bring it back down and let’s come into that dragonfly twist again same thing here take your time listen to your body here and come back down to the santur downward-facing dog left leg up hold it for one breath here place it back down bring you through dragonfly twist ah maybe smile a little bit if you need to stop drink some water rest pause I’ll be right here waiting for you and downward-facing dog good job take a nice deep breath look at our hands and stop walking towards our hands nice and slow take your time here forward fold inhale flat back here push those shoulders back exhale forward fold bend your knees drop your hips lifting all the way up you can stay right here if you want to challenge yourself come a little bit deeper into that chair activating those quads here five four three two and one forward fold good job take a nice deep breath reverse swan dive all the way up palms together bring it to your heart take a deep breath forward fold plant your hands walk back high plank bend your knees bring them down eight push-ups and one two three four five six seven eight and five four three two one exhale nice and slow all the way down inhale deep cold right here exhale Center Donna I’ve talked here downward-facing dog nice deep breath lifting right leg up hold it this is your three-legged dog a lot of power here using your arms your shoulders keep your core tight and engaged here and then place the back down bend your knees bring that right foot forward here’s your twist here hold it here as long as you need to but if you follow along with us that’s really when you’re going to start to see the improvement in your strength hey go take a nice deep breath here again lifting your left leg up hold it for one breath place the bag down bend those knees bring him down left foot forward twisting to that beautiful dragonfly here stretching the spine releasing the tension huh and let’s come back down divert facing doc good job look at those hands and stop walking towards them forward fold yes feel good inhale flat back here forward fold bend those knees drop the hips here’s your chair look at asana ah good job you guys how you feeling good good they go forward fold reverse swan dive nice and slow palms together bring it to your heart good job nice breath here and in forward fold nice and slow here plant your hands walk back high plank bend those knees eight push-ups one two three four five he goes six seven eight and hole five four three two and one exhale down inhale deep Cobra here heart is lifted push those shoulders back and down releasing that tension exhale coming back down inhale updog good job exhale downward facing dog here take a nice deep breath inhale deep ah lifting the right leg up again three-legged dog here a lot of power even if you hold it right here guys that is okay you know don’t don’t judge yourself do the best you can and exhale place it back down and then twist here this is a chance where you can just a little bit catch up on your breath and rest a little bit if you need to again hold it as long as you want yeah coming back down to Center downward facing dog good job and let’s lift that left leg up hold it for one breath ah and then place it back down good bring those knees down and left foot forward twist into a beautiful dragonfly here be gentle with yourself here take care of your body take care of your mind here you go and coming back down Power Yoga is a great way to tone the body and and lose the weight all right look at our hands and start walking towards the hands again forward fold inhale flat back forward fold then those knees drop the hips chair pose whew how you guys doing are you feeling that burn good try to focus on keeping that heart lifted towards the ceiling here yeah push those hips back make sure you don’t come too forward with your knees so less tension on your knees good job as to a forward fold nice deep inhale everywhere swan dive all the way up bounce together bring it to your heart forward fold get your plant your hints walk back high plank good job bend the knees bring him down eight push-ups again one two three four five six almost there seven eight and hold five four three two and one exhale down nice and slow inhale deep cold right here exhale Center I don’t know about you guys but I’m sweaty nobody of dog downward facing dog yes nice deep breath lifting that right leg good three-legged dog and make sure that your weight is equal in both arms here and then bring it back down bend the knees bring him down hey go dragon fly twist here good job whew I am feeling good even though I’m feeling the burn in my arms but you know what I like it I like it a lot I come back down downward-facing dog good job all right take a nice breath here let’s lift good hey God whoa bring it down and dragonfly twist here and the more you push that left shoulder back the more you will feel that nice stretch in your spine here coming back down to Center you downward-facing dog good maybe move your head a little bit saying your yes or no releasing some tension from the neck here we go and look at your hands and start walking forward forward fold here and then inhale flat back exhale forward fold bend your knees drop your hips here’s your chair pose again good job ah butwe’re fold there you go reverse swan dive all the way up palms together bring it to your heart huh I could just stay here a little bit longer but no we’re gonna keep going forward fold in order to see the results we gotta keep going less breaks we take the better results we will see and then bend those knees eight push-ups aim one two three four five six over thirty seven and eight hold five four three two and one exhale down good job inhale deep Cobra here exhale enter and hell up doc boo boo yes downward-facing dog nice deep breath here lifting your right leg up good again stay where it feels the most comfortable for you listen to your body here oh yes and bring it back down good job then bring that leg forward and twist here I can push that right shoulder back if you want to go deeper into that spine stretch here Sandra downward facing dog good job you guys here we go lift in your left leg up breathe here if you’re feeling the burn that’s a good sign that means it’s working bring it back down bend your knees bring that left foot forward twist here whoa can I just stay here oh there you go and coming back down to Center downward-facing dog good job whew look at the hands and stop walking forward forward fold here even if you have to bend your knees in your forward fold do so again like I said listen to your body here and then take a nice deep inhale flat back exhale forward fold don’t rush yourself do what you can with what you got right now all right let’s Bend those knees drop the hips chair pose forward fold take a nice deep breath reverse swan dive all the way up palms together and bring it to your heart Stanny and forward fold and I plank perfect drop those knees and eight push-ups one two three four five six seven and eight good job hold here five four three two and one as you can see you guys look I am sweating so I’m telling you this will work out all right let’s come all the way down and inhale dpa Cobra good job keep that heart lifted shoulders are back and down exhale Center up dog downward facing dog almost there let’s lift that right leg up hold it three legged dog here place it back down bring it through dragon for a twist here hey God santur downward facing dog yes nice breath here lift your left leg up good here we go bring it back down good job bring it through drag a flat twist yes sector done were facing dog and here go look at their hands and start walking forward nice forward fold here and inhale flat back forward fold ban those knees drop the hips look at asana we are almost done good job forward fold take a nice deep reverse swan dive all the way up palms together bring it to your heart good job you guys thank you so much make sure you favorite this video if you want to see more of my videos please subscribe to psyche truth thank you so much and namaste you you

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Yoga for Beginners | Weight Loss Yoga Workout, Full Body for Complete Beginners, 8 Minute Yoga Class

>>Read My Full Review Yoga Burn Here<<

Audio Text:
new videos everyday life wisdom hi I’m Jen and today I’m going to show you some introductory yoga poses so these poses are great for beginners just getting started and these are some of the poses that I use in my full body total body workout so once you get familiar with these poses then you can move on and practice the total body yoga workout so we’ll just start breaking down some of these poses and you can go ahead and follow along with me here so we’re going to start standing on the top of your mat standing at the front of your mat bring your feet close together to have a nice strong solid base with your feet firmly planted into the floor start by sweeping your arms up press your palms together overhead reach up out of your waist then you’ll fold your body forward keep your belly lifted as you’re full keep your spine nice and long to come all the way down over your legs you can bend your knees as much as you need to to really let your upper body completely relax and sometimes in this first forward fold I like to shake my head a little yes shake my head a little no just kind of help to release any tension along the back of your neck your next step is to lengthen your spine forward so you want to try and get a flat back it might be helpful to bring your hands onto your shins or maybe even all the way up onto your thighs but your most important objective is to broaden your chest reach your heart forward squeeze your shoulder blades together on your back so you get a nice flat long spine and you’ll fold back down to the floor now plant your hands onto your mat and step back to a plank pose which is basically like the top of a push-up so here you want to check that your two index fingers are parallel with each other then spread your fingers nice and wide so your hands give you a broad base then don’t sag your belly here lift your abdominals up so your abdominals should be engaged like getting a little burning then from here keep your body in one solid piece and slowly lower your body all the way down to the floor then you’ll untuck your toes underneath you here with your hands planted underneath your shoulders lift your shoulder bones away from the floor to squeeze your shoulders onto your back then reach your heart forward keep stretching your elbows down towards your hips so your shoulders aren’t up by your ears you want to draw your shoulders away from your ears so your neck is nice and long then you can even use some traction pull your hands down towards your hips so you can reach your heart forward even more this is called your cobra pose from here tuck your toes back underneath you you can press up through your hands and knees then lift your hips up behind you to come into what we call downward facing dog so your objective here is to lift your hips really really high sometimes people are very far forward so you want to melt your heart between your arms so you open up through your shoulders – so this is a hamstring stretch and a shoulder stretch at the same time so there’s a lot going on here in this downward facing dog so you’ll spend a little time here just practicing getting strong and breathing nice and deep then the next pose will be a lunge so use your right foot to step forward between your hands and if your foot comes way back here just help it out so it comes forward on your mat between your hands so that your knee can stack over your ankle this is really important for your alignment once you’re in your lunge draw your legs close to each other so you suction your thighs towards each other instead of melting your hips down get that strength in your lower legs from here you can lift your arms lift your body reach your fingertips high this is your Crescent lunge and you’ll lower your hands down step your right foot back and you can step your left foot forward and again if your foot doesn’t quite come all the way forward just help it walk your toes forward get your solid placement of your feet then hug your legs close to each other drawing your energy up into your pelvis with a solid base reach your fingertips high and you’ll plant your hands back down you can go ahead and step your right foot forward to meet your left foot folding over your legs again you can bend your knees as much as you need to just let your upper body relax then we’ll inhale lengthen your spine exhale fold your body down then you’ll inhale sweep your arms up come all the way up press your palms together at the top you can release your arms down by your side so now we’ve come full circle practicing these poses linking together you can do this sequence over and over again so now that you’ve had a chance to get familiar with the poses you can check out my next video and follow along we’re going to do a great full body workout using these poses and a little bit faster pace to really get your heart rate up help you burn some calories and work your entire body just using these six poses so favorite this video so you can get really comfortable with this and then follow along on the next video so we can really link it all together and get a great total body workout you

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Yoga for Weight Loss & Belly Fat, Complete Beginners Fat Burning Workout at Home, Exercise Routine

>>Read My Full Review Yoga Burn Here<<

Audio Text:
hello everyone and welcome to psyche truth its Anela here today the flow is going to be beginners for weight loss it’s one of the best exercises to do to build string to overall get to know the body and the movement and everything that comes along in this flow it’s going to really help you drop the belly fat and build a strength in the body so go ahead and let’s begin so the first one is going to be we’re going to come all fours here in here in your all fours make sure that your arms come directly down from your shoulders just like that and then have your knees open hip apart so it’s not everything is stacked on top of each other here and then from here we’re going to take a deep inhale and then you’re going to talk your tail bone in as your suck your stomach in towards your spine and the last thing is tuck your chin in this is your cat keep your core really tight here just bringing all that fire in there and then gently release into your cat here again your tailbone is going towards the ceiling push your shoulders back and then look towards the ceiling here – we’re going to do five of these inhale deep cat here hold and then gently exhale Enel cat exhale maybe wiggle your tailbone in here just a little bit one more time deep inhale cat really keep that stomach really tight and suck it in as hard as you can in here tuck your chin in exhale good job all right from here maybe move your arms just a little bit just to kind of move it around and release some tension if you have a wrist issues here perfect now from here we’re going to move into what’s called final balance now you can hold it right here and you’re going to extend your right hand in front of your left leg is going to go back just like that you’re going to take one deep breath exhale release and we’re going to switch the sides we’re going to do six of these take a deep breath exhale go in your own pace here keeping your core tight everything is engaged here breathe let go switch switch just like that nice one more time good job now from here you’re going to come all the way down onto your elbows just like this then you can extend that left leg back and then from here we’re just going to do five pulses here so just like this one keep your glutes engaged two three breathe here four five good job switch sides here same thing extend that right leg take your time be gentle with your body listen to your body here and let’s go ahead and begin one two breathe three four almost there and by good coming back down go ahead and move into Child’s Pose here take one deep breath here nice and from here we’re going to go ahead and lay all the way down on our back gently coming down all right now from here what are we going to be doing we’re going to be focusing on your lower abdominals so what you’re going to do you’re going to lift your tailbone up as you suck your stomach in your bellybutton is going to be going towards your spine here just like this really keep it tight and then release it back down let’s do five of those just like this this is going to really help you strengthen your lower back and your abdominal going pretty much your entire core here it’s going to really help you advance your practice and it’s going to help you be able to handle most stress especially when we are trying to lose weight it’s really important to keep the body moving and sweaty sweat you have to sweat in order for you to lose the way you have to sweat a little bit so push yourself I know you can do this so from here we’re going to lift your tailbone off the ground just a little bit as you as your belly button goes towards your spine here really keeping your lower abdominals nice and strong and engaged and then release it back down just like that and then do it again so this is going to really help you strengthen your lower abdominals and pretty much your entire core and bring that awareness and what it really means to tuck your tailbone in here we work in the pelvis area as well here so don’t be afraid if it’s a little bit challenging but really squeeze your core really feel that activation in your abdominals here to bring that fire in there and exhale release it back down and let’s do two more here sit down one more last one and let’s hold here 5 4 3 2 1 release it back down good job now from here let’s get back up again nice and gently again going your own pace here and I know that this is a definitely a beginner’s flow alright let’s come back up cat and cow again again make sure those arms come directly down really be engaged with your body and really notice in each muscle activation and really noticing what’s happening with your body right now go ahead tuck your tailbone and suck your stomach in tuck your chin and hold here and exhale release inhale deep exhale and this is what I mean tucking your tailbone in right here noticing that activation here as I suck my stomach here and tuck my stomach in push it my belly towards my spine here and exhale release having no judgment just being here now and just knowing that no you already on your way to lose weight to achieve your goal and just overall be healthy feel good about yourself and stay consistent with these practices in order for us to see results we have to stay consistent don’t give up all right okay let’s move into that spinal balance here just like this and hold here and switch sides again move with your breath here we’re going to speed it up just a little bit to bring that in intensity here one more time on each side here switch nice alright let’s come down onto our elbows here and extend that left leg and let’s kick it one nice and gentle to go as high as you can here three Reed four five nice and gentle coming back down switch sides here here goes right side and one two three good job four and five and we’re coming back to Center go ahead and move into that Child’s Pose here take a nice deep breath you nice let’s come back all the way down again don’t hold your breath here really allow yourself to let it go don’t hold it express yourself through your breath allow your muscles to relax and breathe breath here it goes you’re gonna again are you gonna trust those hips up as you tuck your stomach in and release it back down nice and gently and breathe you can really feel how strong my stomach is right now and yours should be just as hard as mine is here just like that so you can really feel that activation in your abdominals again let’s do two more here last one let’s hold here smile is you feeling tension in your lower abdominals don’t give up hold hold five four three two one exhale you can notice the difference right you can feel when you release that you were really activating those abdominals and you work in your pelvis area as well and you’re strengthening that midsection the midsection is really important to have it nice and strong because it’s going to really help you advance your practice and be able to handle more stress and things like that when you are trying to go a little bit harder with your training or your yoga practice and things like that alright let’s go back into that cat and cow here exhale maybe just quieting your thoughts here and just really listening to your own breath here one we time dbl Thanks good job alright again shake your hands a little bit this is some pressure off of your wrists nice and then go ahead lets you into that spine your balance here just like that if you feel like you want to push yourself a little bit further lift that left leg up just like that and then switch sides you can do this you can do it together let’s do it lift your right leg up nice little breath here and switch again listen to your body if it feels comfortable for you to hold it right they do it so if you want to push yourself a little bit challenge yourself a little bit less bad leg up and switch sides I really like the spinal balance here because you are working on you know she’s not making the spine nice and strong you working those arms you work in your core your entire body is engaged here so you’re definitely going to feel a little tension here and you’re feel each muscle activation here that’s going to really allow the body to start burning the calories and being more activated here and switch sides last one here I’m definitely feeling it in my arms here so all right coming down to our elbows stand on left leg here and kick if you can go a little bit higher in this one to challenge yourself a little bit go ahead do it with me one more all right let’s switch sides here same thing extending that right leg and then go as high as you can here again to really feel the activation in your glutes that’s one of your biggest muscles in your body so it’s definitely going to force the body to start using more energy start burning more calories here by doing so Haga and you’re working your lower back here too so like I said overall this flow is really good to give you a nice kick to begin your journey to losing weight or getting stronger getting more toner body this floor is definitely for you so go ahead take a deep breath here I just want to stay here now but you’re going to go ahead and go back down and I keep working that midsection here especially for us women we have a really hard time dropping that belly fat so it’s really important to get that midsection stronger nice and strong so that way when we really want to go to the next level it starts wetting and pushing ourselves to the limits past our comfort zone the body is going to be strong and it be able to handle more stress and more pressure it’s like that alright go ahead thank you tailbone and lift it off your mouth here suck your stomach in and gently place it back down I did something out of my comfort zone this weekend I did kickboxing boxing and it was awesome I’m definitely feeling my body really sore but it’s well worth it I’m always looking a new way to challenge myself and push myself you know it really helps to not only that you get physically strong but you also get yourself mentally prepared for this journey because you’re constantly pushing yourself past limits let’s do one more here nice let’s turn around and go back all right let’s get back to cat and cow all right and tuck your tailbone in suck your stomach in here exhale release into cow and sometimes these flows look kind of easy but really they’re pretty hard and intense and same time very effective I like this one too because it stretches the upper back as well and stretches the spine cat and cow really drop in your belly down towards your mat here and you got I mean in your cow let’s do two more here one more nice shake those arms a little bit alright let’s move into that final balance right here again push your shoulders back so the spine is nice and long and let’s go ahead lift your left leg here a little bit more advanced but even if you just lift it off the ground even if it’s one inch do so challenge yourself push yourself get out of the comfort zone switch sides here let’s speed it up just a little bit bring more intensity here keep your core tight if you’re really ready to change your life and and get stronger and healthier take yourself seriously bring this to your make this part of your lifestyle and I promise you you’re going to start to see difference in your life physically mentally spiritually whatever it is that you are trying to achieve go for it and let nothing stop you from that let’s do one more time on each side here switch and I’m feeling that burn in my arms what about you whoo here he goes right here and let’s beat it up right here and one two kick it as hard as high as you can here push yourself here there you go working the glutes here I said and working your lower back here let’s do one more here nice and gently switch sides here and he goes you I can feel my heart rate is going up as well last one woohoo alright let’s move into that Child’s Pose here I get in your child’s pose have your big toes touch each other and then placing your your glute all the way down onto a feat he extending those arms nice and long in front of you here take a deep breath and exhale all right let’s turn around here man my body is definitely starting to feel a little more stickier and sweaty err from this flow so that’s a really good sign you know when you are feeling the burn and you are starting to sweat you know the exercises are being effective if you’re not sweating you’re not feeling the burn hmm maybe try a little bit harder alright he goes this is one of my favorites because it really allows me to work my lower abdominals here and as I type in my tailbone as you can see all my core here is engaged so it’s really working this whole midsection and building a lot of strengths here strengthen your midsection like I said it’s really important to have that midsection nice and strong because you can it will be able to handle more attention when you are pushing yourself out of your comfort zone let’s do two more here sometimes I even curve my like that like just to kind of notice how this whole posture works this movement just like that if you want a little bit see it oh my gosh this feels good one more I’m starting to shake exhale all right good night just get it all right let’s come back up all right that was awesome I feel good I feel strong I feel I broke a little sweat here it’s really nice again guys if you want to see the difference in your body stay consistent with this flow eat good eat healthy be active you know take a charge of your life take a charge of the things that you want to achieve and being and just go for don’t let nothing stop you again thank you so much for doing this challenge with me and for more videos subscribe to psyche truth make sure to favor this video and thank you again and we’ll see you in the next video namaste

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Beginners Power Yoga for Weight Loss with Julia ♥ 20 Minute Yoga Class At Home, Vinyasa Flow, How to

>>Read My Full Review Yoga Burn Here<<

Audio Text:
[Music] hey Yogi’s welcome I’m so glad that you are here today’s video we are going to explore how yoga can also be fantastic for your fitness and weight loss so in today’s sequence we are taking a style of yoga called power yoga power yoga is a flowing style of class so vinyasa breath with movement and in this video we’re going to cover the breath as well as common movement that you’ll find in a power yoga class so let’s get started so you can begin from easy posts and ensure that you feel both comfortable and lift it so from here take your shoulders up to your ears back and then down so that your chest can move through and you have lots of room for breath and power yoga our breath is essential and we have a specific style of breathing that helps you not only maintain a consistent rhythm in class but also contain some of the heat you build in these powerful poses so to start take a deep breath in through your nose and then in wide open exhale let’s do that again deeply in through your nose and then an open mouth it might sound like you’re fogging up the mirror let’s do that one more time inhale through your nose and then a big open now as we move into our je breath or our victorious breathing we are going to seal our lips and breathe exclusively through the nose but we’re going to keep some of that haa feeling it might sound like ocean waves there’ll be a small constriction in the back of your throat it sounds like this so do that with me inhale through the nose and exhale through the nose [Music] great one more time [Music] wonderful so now let’s add some movement so we can start to build those layers of breath and movement which are essential for any power yoga class so on your inhale sweep your arms up exhale hands to heart good inhale sweep it up exhale hands to heart let’s take two more rounds deeply breathe in reach up and then you je exhale through your nose hands to heart last time let’s add a twist inhale reach up on your exhale take your left hand towards your right thigh or right hand behind you root into your sit bones lift your chest on your next breath in good and then turn your gaze over your shoulder breath out come back to the middle inhale reach your arms up exhale twist to the other side right hand to your left thigh anchored down as you lift your chest rotate as you exhale good inhale reach your arms up come back through the middle and exhale hands to your heart let’s shift back into Child’s Pose come to all fours bring your toes behind you and let your knees come as wide as you need so that your belly can rest between your thighs bring your forehead down to the mat and continue that breathing that we just cultivated in through the nose and out through the nose [Music] in any power yoga class child’s pose can be a great pose to come back to if you feel overheated or just a little bit chaotic you can come right back down to the ground reset your breath and step back into your practice when you’re ready take one more round of breath great on your next inhale come on up to tabletop all fours stack your shoulders over your wrists your hips over your knees and then tuck your toes on an exhale breath push back to downward facing dog lift your hips up high press down into each of your base knuckles and your hands lift your sit bones up high and then gaze back to your feet let your heels disappear behind your toes and press your outer heels low if you feel a lot of stiffness behind your knees or in your hamstrings give your legs a little pedal slow and steady just to bring some movement some fluidity into your legs continue to breathe you’re doing great Yogi’s come on back to downward-facing dog stay strong in your arms but invite your neck to be long in between your arm bones you’re not scrunched in your upper shoulders or in your neck good on your next inhale gaze to the top of your mat and as you exhale step forward into a forward fold bring your feet about wrist distance bend into your knees and then drape into a ragdoll variation of forward fold belly comes over your thighs grab for opposing elbows and let your head dangle even here continue with your breath [Music] good two more times [Music] breathe it on your exhale release your hands glide your hands to your shin bones on an inhale halfway lift your chest lengthen out your spine and it’s okay if your knees are a little bit soft here you want to focus on a longer spine more than you worry about perfectly straight legs take your heart through and let the back of your neck be long take another breath in exhale forward fold slide your hands up to your hips on your inhale rise all the way up reach your arms up overhead seal your palms and then exhale your thumbs right into your heart then step your feet either directly underneath your hips or bring your big toes to touch take the stance that makes you feel more stable so for me most often my toes just points straight forward and that’s where I feel most stable so find the place where your feet feel most rounded either toes straight forward or big toes to touch then zip up the front line of your legs let your low belly draw in and up move your heart up towards your thumbs good and on an inhale sweep your arms up high dial your pinky fingers in gaze up and then softly forward fold bend into your knees drape your belly back over your thighs let your head point down towards the ground but slide your hands to your shouldn’t bones halfway lift lengthen your heart forward draw your belly in and in just a little bit of weight towards your toes you might feel the back line of your legs stretch just a bit more take one more breath in here on your exhale come down to high plank step back to high plank so find the top of a push-up strengthen your legs behind you sit the low belly in lengthen your heart forward and then broaden your collarbones press into the ground but continue to feel this long line of energy from your heels to the top of your head let your belly turn on here so power yoga it’s meant to be powerful it’s not just that these poses are powerful but you should feel powerful and strong in them take one more breath good on your exhale come down to your knees and take a seat [Music] so something that I find that’s really important in power yoga and something I notice in a lot of the classes that I teach is that this pose chaturanga dandasana it comes up so often that sometimes if we don’t do it with great alignment tends to hurt our shoulder so I’m going to go through a few options for chaturanga so that you never have to skip a flow but you can take the modification or variation you need for your body so that you can do yoga for a lifetime so remember any of these options are great for you and the best way to empower your practice is take the one that suits you for that day’s practice great so let’s come back to plank pose so find the top of a push-up push the ground away broaden your chest good on your inhale hinge forward and on your exhale lower all the way down to your belly so your knees can always touch down first continue until your pelvis in your belly hit the earth loop your shoulder heads back and untuck your toes then strengthen your legs your kneecaps will lift off the mat come into a baby Cobra lift your heart forward and up let the back of your neck remain long and hug your elbows in behind you you should feel the entire back line of your body turning on right now take one more breath in good on your exhale lower down inhale to tabletop lift up tuck your toes exhale to downward facing dog so that’s one option that you can take anytime you flow through a sunny on your next inhale gaze to the top of your mat on your exhale step to the top forward fold [Music] slide your hands to your shins halfway lift heart moves forward flatten your back exhale forward fold bow I’m gonna rise back up and your inhale stand all the way up reach up exhale forward fold bow all the way back down take your hands to your shins halfway lift on your exhale plant your hands step back so let’s do that flow again breath with movement inhale hinge forward exhale lower all the way down to your belly untuck your toes inhale cobra pose lift your heart through exhale touch down press back downward facing dog one breath in and one breath out so let’s find another option on your inhale gaze to the top of your mat on your exhale step to the top halfway lift your chest forward fold as you exhale inhale stand all the way up reach up exhale forward fold come all the way back down inhale to halfway lift heart moves forward exhale plant your hands step back to a high plank in this variation of your flow hinge forward on your inhale and then drop to your knees untuck your toes and then lower down halfway and hug your arms into the side of your body so we’re doing basically half of a chaturanga because your knees are on the ground good then press into your feet straighten out your arms upward facing dog pull your heart forward keep the back of your neck long good so you should feel this pressure down into the earth through your hands and a lift through your crown take one more breath in good on your exhale lower your knees tuck your toes and then push back downward facing dog [Music] so that’s a great option as you’re starting to build some strength in your arms and work your way into upward facing dog let’s flow with that and your inhale gaze forward on your exhale step to the top of the mat halfway lift on a breath in forward fold on your breath out inhale stand all the way up reach up exhale forward fold all the way back down breathe in halfway lift breathe out plant your hands step back hinge forward and lower your knees lower halfway down on an inhale breath upward facing dog loop your shoulder heads back lift your chest through exhale downward facing dog you can touch your knees down then press back lift your hips up high and allow length from your sit bones to your hands full breath in full breath out [Music] let’s take one more option on your inhale gaze forward on your exhale step to the top of your mat halfway lift your chest on breath in forward fold bow and release your head inhale stand all the way up reach up exhale fold all the way back down inhale halfway lift exhale plant your hands step back to plank so what would a full chaturanga look like let’s take that together on your inhale hinge forward keep your knees lifted on your exhale lower halfway so arm bones hug into the sides and your long from your heels to your heart then untuck your toes pull your chest through to upward facing dog press into your hands your triceps are active and lift your chest through good take a breath in here on your exhale from your belly lift your hips up and back downward facing dog full breath in and full breath out let’s flow that variation of Sun a breath to movement inhale look forward exhale travel to the top of your mat inhale halfway lift exhale forward fold inhale rise up [Music] exhale forward fold inhale to halfway lift exhale chaturanga inhale upward facing dog exhale downward facing dog this time breathe in through your nose an open mouth exhale one more time like that deeply breathe in open mouth exhale great come down to your knees shift back to Child’s Pose and soften your elbows when you soften your elbows that take some pressure out of your shoulders and your wrists especially after all of those variations of chaturanga it’s good to give your shoulders and your wrists a little break good on your inhale rise up and then come to a seat so after all of those variations of Sun a let’s give our shoulders a little bit of love and stretch it out take your right arm across your chest gently draw it in and then lift your chest up keep your neck nice and long okay another breath in yeah and give it a sigh and open mouth good let’s switch sides draw your left arm across your chest gently hug it in lift your heart up breathe in and then that’s sigh beautiful great now take your hands behind your back interlace your fingers leave your shoulder heads up back and then down press your knuckles down behind you and lift your chest through so if clasping your hands feels a little bit far away you can always grab a washcloth and stick those between your hands just give you a little extra space [Music] one more breath in and release let it out good take your hands up to your heart lift your heart up to your thumbs we call this Anjali mudra just a little hand gesture that we use often at the beginning and at the end of our practice then take your Anjali mudra I lift your thumb knuckles right on up to the mind’s eye about forward to seal your practice and then we say namaste and namaste roughly translates to the light in me honors and sees the light in you thank you so much for practicing with me if you want more videos like this in my entire essential yoga series you can check it out at wellness plus TV or for free over at Amazon Prime thank you so much and I’ll see you next time [Music] with hundreds of videos that you can stream on virtually any device to help you reduce stress lose weight or just improve your health and well-being overall and wellness plus TV we are dedicated to helping you on your health and wellness journey join wellness plus TV to find hundreds of videos to help you improve the health of your body and your mind wellness plus TV get well feel better [Music]

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