Tag Archives: beginners power yoga

hqdefault 51

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]

READ MORE