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Yogalates: Pilates Yoga Fusion ♥ Yoga Workout

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Audio Text:
[Music] hey guys welcome to Puerto Viejo we on the Caribbean side of Costa Rica and I’ve got another yoga workout class for you today at this yoga workout class is going to be focused on your legs we’re going to be working through different Pilates exercises infused with yoga postures to give you a nice strengthening and lengthening class [Music] now for those of you that are looking for a little bit longer workout today go ahead and combine this video with my Ukrainian lower body workout videos to give you exactly what you need otherwise if you ready double mat a water let’s do it [Music] all right you guys we’re going to begin today in a seated position on your mat starting by simply rounding the spine tucking the chin and then arching the back right up inhale again rounding the spine and then exhale arch and open the upper back hold a year for a few seconds and then coming into neutral position reaching the arms forward scooping everything in hollow the belly round the spine come down about halfway shoulders down single leg it hold extending your left leg and just holding this position breathe engaging through your quadricep shoulders staying down [Music] and exhale go ahead and reach for that leg either the knee or the ankle wherever you’re comfortable hold and see how far you can bring it up towards your body until you slowly release all the way down with your back taking this time to stretch out the hamstring a little bit feel free to massage the leg and mentally prepare yourself for our next exercise which is going to be your single leg of bridge limbs so to start arms up go ahead and lift the pelvis and then take it down that’s one lift and two we’re doing eight of these and three lift and four good job you guys and five [Music] seven good job last one hold it up eight hold it here don’t drop the leg lift the bottom heel off before your tiptoe bridge lift all we’re doing here is just holding that leg up engaging through the hamstring the calf muscle deep breath in slowly from here you’re going to release the heel then the left knee give me baby pulses sixteen two three four five keep going eight more you guys eight seven six three two one awesome hold grab that you pull it into your chest as you release the hips down extend your right leg let’s take a second just to stretch out the hip flexor pull the leg in and then feel free to rock it gently side to side massaging that hip joint and then opening into your open knee stretch here just breathe think about pulling the knee right up towards your shoulder and then switching into your spinal twist looking over your left shoulder deep breath thing [Music] and then coming back to Center going right into our straight single leg stretch extending the left leg pull yourself up as high as you can to think forehead to knee and then lift the bottom leg slightly above the ground hold in here for a moment Bri pull that leg in as much as possible feel the hamstring focusing on the breathing inhale into your nose exhale from here we’re going to bend that left knee into your chest going into bicycle switches sixteen two three four good job seven keep going eight don’t rush it eight seven six three two and one wonderful releasing the leg and then reaching the arms over your head big stretch rolling yourself up to our seated forward fold inhale and exhale take your body forward remembering to fold from your hips not the lumbar spine if you need to slightly bend your knees please do [Music] allowing yourself to sink a little deeper with each exhale now feel free to stay here or you can go a little bit further by trying to grab your big toes if you can and then pulling your body forward if that’s too hard continue to hold onto the ankles or behind the knees [Music] awesome releasing the legs arms up straight back and releasing the arms let’s take a reversed upward flank lifting the pelvis throwing the head back squeezing the gluts and just holding this position exhale out slowly make your way down now we’re going to reverse the whole sequence on the other leg so first reaching the arms scoop the belly round the spine stop at the center shoulders down extending your right leg engaging through that quadricep hold squeeze the knees together engage the leg inhale into your nose exhale reach for that leg wherever you’re comfortable pull it up as high as you can and then slowly with control we’re going to make our way all the way down to the floor so you can bend the knee or keep it straight and then as soon as you get down on your back go ahead and extend the leg give it a nice stretch when you’re ready go ahead and point your toes arms up a bridge lift inhale exhale lift for one and two and three [Music] five good job you guys keep going lifting as high as you can with those hips squeezing the glutes last one you can hold it here lift breathe lift that back heel off your mats on your tippy toe hold engage and breathe lifting as high as you can towards the sky and when you’re ready we’re going to bend that top leg into your chest you’re going to drop the heel to the floor give me baby pulses two three four eight more eight seven six [Music] three-two-one awesome you guys slowly take it down grab that right knee pull it into your chest extend your left leg stretch it out adding a gentle rock up the knee that feels good it’s not just hold it here and then whenever you’re ready opening into your open knee stretch hug that right and you pull it out to the side [Music] thumb deep breath in exhale out one more inhale into your nose and then exhale from here we’re going to take our spinal twist right knee across right arm opens looking over your right shoulder and just breathing here [Music] inhale into your nose as you exhale let go of any tension or negativity maybe feeling in your body anything you know needs to be let go of slowly when you’re ready we are going to come back to Center and go ahead with our single legged stretch extending that right leg pulling it as close to your body as possible lifting that other leg off the mat and just holding this position first thinking about forehead reaching towards the knee now we’re going to prepare ourselves for straight single legged switches so just like the bicycle switches except the knees are straight inhale 16 exhale 2 3 4 very nice 5 got 8 more if you want to modify this you can always drop the head down keep going and to one awesome grab your legs hold and then releasing the body all the way down reaching over your head exhale roll up arms up and take your seated head to toe forward fold wonderful job just take a moment here again to breathe now this time sitting goal a little bit further than the first again you guys I cannot stress this enough do not fold from your back make sure we keep those backs healthy keep your knees bent if you have to but we want to make sure we fold from the hips only reach the arms up inhale exhale arms to the side and then from here we’re going to come into our seated position with your feet crossed big breath arms reaching over your head then exhale big side stretch making sure both sit bones are grounded on your mat reaching as far as you can to the side feel that nice gentle stretch focusing on the breath inhaling into your nose exhaling gently through your mouth [Music] inhale exhale out [Music] continuing to reach and then slowly coming to Center and switch to the other side same thing make sure you’re grounded holding this position and just feeling that nice stretch on the side [Music] we let go of any tension in the body [Music] inhale into your nose exhale seething go a little bit further awesome come back to Center inhale arms reaching up to the sky arms forward now hollow the belly rounding the spine come Center and coming into both posture if you want to make this easier feel free to bring the hands to the floor now we’re going to move into our toe touch simply tap the toe and bring your back tap and back three four five [Music] eight good job keep going we’re doing 12 here and last one hold three holding up of posture allowing the shoulders to relax away from the ears breathe keep those feet up and then when you’re ready let’s come over to our hands and knees position we’re going to come into our cat cow first rounding the spine and then exhale arching the back letting go of any tension in the spine here round and arch rounding the spine and then allowing the belly to sink down tuck your toes and when you’re ready we’re slowly gonna come up into our downward facing dog and take the time here to release any tension in the body and the hips and the hamstrings and the shoulders wherever you may feel tension [Music] deep breath into your nose and then exhale begin to walk your feet a little closer together we’re going to go into our next movement here rounding through each vertebra of your spine into your plank position Isis low shoulders over the wrists hold the position pull the belly button right into your spine and then slowly push back into that downward facing dog then the next exercise we’re going to round through into plank and then take four push-ups chaturanga push-ups take it down and up again you can come down to the knees if you want to modify that’s two you got two more three last one now from here take a flow chaturanga dandasana upward facing dog hold relax the shoulders [Music] and then exhale push back into the downward-facing dog beautiful lock it out and then reaching the right leg up to the sky hold for a moment bending the right knee and then coming into our next exercise where we come into plank and touch your right knee to that right elbow first and then extend all the way up and you’re going to touch your left elbow so you get across it over awesome and up repeating three more times like that touching the elbow extending up touching the left elbow extend beautiful two more [Music] last one touch the right elbow reach touch the left elbow reach up and hold release the foot rounding through to plank flow it out upward facing dog exhale downward facing dog beautiful you guys you got one more side to do here other leg reaches up hold for a moment and then as soon as you’re ready bending that top knee deep breath in exhale come to plank touching one elbow reach it up touching the opposite elbow and reach I get it come to plank and touch the elbow reach across and reach two more times [Music] wonderful last time you guys inhale exhale touch that left elbow bring it up and touch the right elbow bring it up and hold exhale release the foot downward dog round forward to plank chaturanga dandasana inhale upward facing dog exhale downward facing dog and then again walk out your downward dog for any tension releasing right leg reaches up again this time we’re going to stretch it out in our pigeon pose right knee to your right thumb find your center square off your hips and then come on down with your body awesome this is a great time to release any tension to slow down the heart rate [Music] inhaling into your nose exhaling out of your mouth allowing yourself to surrender to the floor [Music] [Music] inhale into your nose exhale lift your body tuck your toes come back up into downward facing dog and taking your flow hair chaturanga upward facing dog on your inhale exhale downward facing dog beautiful job let’s take it to the other side other leg reaches up bending the knee and then that knee comes over towards the thumb hips are square you guys can always use a little support here if you feel like you’re too high with your hips take a pillow or a yoga block and place it underneath the left hip again taking the time here to let go of any tension in your body exhale allow the weight of your body to melt into the ground [Music] ah inhale into your nose exhale let it go slowly lift your body and then from here go ahead and step back into that downward facing dog one last time deep breath into your nose really open up through the shoulders and then come on down to your knees into your child’s pose [Music] taking a deep breath in exhale let it go slowly roll yourself up to seated taking a breath and then coming over to your seated position on your mat with your feet crossed in front of you rest your hands on the knees and just a big head roll to one side letting go of any tension in the neck and then the other side wonderful inhale arms reaching up to the ceiling or the sky and then exhale hands down to your heart and bowing down to your heart and thanking yourself but your wonderful practice today thank you guys so much for joining me for a yoga workout I hope you have the most amazing rest of your day namaste [Music] you [Music] [Music]

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Yoga Workout Tone & Burn ♥ Tools For A New You | PATIENCE

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Audio Text:
[Music] I believe patience is one of the the biggest benefits that yoga teaches you because when we start in our yoga practice you truly have to find patience for yourself patience for your body to enjoy your practice it’s not going to be easy you know your body is gonna be resisting certain postures it’s gonna be uncomfortable at times but once we truly learn to be patient with ourselves with our minds with the uncomfort and understand that through patience this is how we are going to grow that is something that can translate into your everyday life there’s no such thing as how good you have it yoga because it’s the patience and the understanding that where you are in your practices get actually exactly where you need to be and being the worst in the class because everyone just is at times there are moments in our lives where we want to be somewhere not or we expect to have the results that we don’t have and if we focus on that negative aspect of it that is when we can start to feel depressed and anxious and just unhappy in general but if we really focus on that idea of patience and you translate it into everyday life you learn that everything that you have in your life is exactly what you need meaning that everything has happened the exact divine order in order for you to be here right now and you can only move forward so once we learn to accept where we are we create that space to move on [Music] there’s gonna be a lot of walls there’s gonna be a lot of frustration it’s that acceptance they yelled a’practice I’ll bring it to you because for every wall you hit it’s just a matter of time before you’re around it and on to the next one but it’s never gonna stop it’s just gonna continue to come in here just like honey it’s just going to be relentless that crack if that moment is all there because is teaching you how to do that and we’re all exactly where we need to be it’s a journey and yoga the reason it is a practice is because he had on that journey [Music] all right friends we’re gonna begin today’s seated on your mat let’s start by just taking a deep breath in here reaching both arms up to the sky and then as you exhale releasing the arms with your out-breath just taking this opportunity to connect with your breath let’s take another inhale and exhale let it go allow yourself to become present let’s take one more inhale reach up to the sky and then as you exhale let’s take a big side stretch making sure that both of your sit bones are grounded and just breathing here breathing into that side of the body letting go of any tension any stress beautiful let’s take another inhale and exhale coming forward now we’re just gonna switch to the other side opening and breathing in to the opposite side staying grounded on your mat making sure both of your sit bones are grounded just breathing deeply here into the side of your body beautiful let’s come forward now rounding through the spine take it back over to that first side again inhale beautiful [Music] and on your exhalation take it forward and around so just half a circle and back to that other side one more time see how far you can breathe into the side of your body here with each exhalation allowing yourself to reach a little bit further each time awesome come back to Center and then from here just taking a head roll to one side big head circle and then reverse the circle to the opposite side just letting go of any tension in the neck and the shoulders one more time to one side big head roll and then one more time to the opposite side roll it around awesome and then coming back to Center let’s take an inhale reaching both arms up to the sky and then exhale we’re going to transition over to our hands and knees position so up onto your mat your shoulders directly over top of your wrists your hips over top of your knees let’s start with our cat cow inhale arching the back look up and then exhale rounding the spine bringing that chin towards the chest inhale up and exhale release and again deep breath in look up arch the back and exhale let it go and then from here just coming back into neutral go ahead and extend one leg all the way out making sure both of your hips are square so aligned parallel to the mat and then from here what we’re gonna do is just focus on engaging through the core so pulling the navel into the spine and then from here let’s start to circle that straight leg around for one using the gluten so here to do the work and three big circle four and five and six and seven eight good reverse the circles same thing opposite direction in two three four five six and seven and eight good coming back to neutral deep breath in now you’re gonna pivot on that knee and open yourself up to the side start by just stretching out that side of the body so reaching your fingers the top of the mat the other leg is extended breathing deeply here inhale and on your exhalation you’re gonna kick the leg and arm up and then bring it back into that stretch so you kick it and then open for two and three flip and four nice and controlled here loop and five and six you got it keep going and seven and one more time and a beautiful go ahead and lift that leg bring the arm up and just hold this posture think about pulling the navel into the spine just breathing deeply do not let that leg drop keep that one line engaged and then release that arm you’re gonna pivot back over on that knee deep breath in tuck your toes and then exhale Seabee can lift and allow that knee to hover above the mat staying here and breathing get that knee nice and low inhale and then on your exhalation go ahead and extend into your one-legged downward facing dog and then slowly from here releasing the leg and then taking your downward facing dog just take a moment here to breathe you can walk it out if that feels good for you just to let go of any tension in the legs let’s take an inhale and on your exhalation rounding through into plank chaturanga dandasana inhale opening into your upward facing dog and then exhale release it back into your downward facing dog slowly from here make your way over to the knees and then releasing into your child’s pose reaching both arms forward forehead down to the mat just taking this opportunity to catch your breath releasing the back allowing the hips to sink closer towards the heels wonderful inhale and then exhale rounding through into your all fours position go ahead extend the other leg out pull the navel into the spine square off those shoulders and hips and then start to circle that straight leg out four one two three big circle four five six seven eight now from here hold it and then reverse the circle four eight seven six by very nice control the movement and three and two and one very nice come back to Center and now from here we’re gonna lift that bottom foot and you’re gonna give it on that supporting knee and then open yourself up into your side stretch reaching that top arm towards the top of the mat extending the opposite leg here and just breathe feeling that nice big stretch through the side of your body and then from here let’s get ready to kick the leg and arm up and then open and release that’s one lift and open three and open kick it up four and five and six good just keep going make sure both of your hips are facing towards the front very nice kick it up let’s hold this next one now so lift the leg and arm hold and breathe pull the navel into the spine just find that Center do not let the leg drop hold it and then releasing the hand pivoting on that knee talking your toes under and then lifting that bottom knee off the mat so you’re hovering it above the floor trying to keep a straight line from your heel to the crown of your head and then extending into your one-legged downward dog releasing the straight leg down and taking your downward facing dog as you exhale good just take a moment here again breathe allow the sternum to fall towards the mat and then rounding yourself into plank inhale exhale chaturanga dandasana inhale upward-facing dog opening yourself out and then exhale take it back into your downward facing dog beautiful job inhale from here let’s look up and take two steps or hopped at the top of the mat halfway lengthen and then exhale releasing yourself into your standing forward fold just take a moment to breathe folding from the hips and then slowly rounding yourself up to standing beautiful it’s taken inhale reach both arms up to the sky exhale hands to heart again just using this breath coming back to that present moment exhale diving yourself all the way down to your mat inhale halfway lengthen and then exhale stepping one leg to the very back of your mat into your lunge making sure both of your fingertips are grounded inhale on your exhalation start to extend the front knee and flex that foot inhale come forward into your lunge for the exhale extend with that flexion of the foot inhale and then exhale push back and extend and again deep breath beam coming forward making sure the knee comes on top of the ankle and then exhale push it back allow that forehead to release over top of your knee and just breathing deeply here inhale and exhale [Music] beautiful coming back into your lunge position at this time reaching both arms up to the sky into your high lunge make sure you find that Center connecting with your core and then taking your Eagle arms so first placing one elbow over the other and then see if you can interlace the wrist and then see if you can bring the palms of your hands together if that’s too difficult for you today you can just bring one elbow over the other and stay there breathing deeply lifting those elbows in front of you wonderful and then releasing both arms up to the sky and Hale opening yourself up into your high lunge and then on your exhale bring your hands to the opposite side of your foot and then from here start to pivot so you’re opening yourself up until a side a lunge you’re gonna flex the opposite foot away from you and then slowly allow your hips to fall towards the mat now if you’re more advanced you’re more than welcome to take your bind here by bringing that arm that’s closest to the knee around the leg and then taking the other arm behind your back and see if you can interlace the fingers if that’s too difficult for you today no worries just bringing the hands in front of you and just focus on allowing those hips to release we want to feel a nice opening sensation in the hips and the inner thighs now let’s slowly release to the opposite side so I like to call this a spider-man crawl you’re just gonna crawl your way over to the other leg flexing the other foot and again if you’re comfortable binding here if that’s too difficult for you today just keep the hands in front of you and stay and breathe breathing all of your awareness towards that inner thigh opening the hip just breathing deeply here inhaling through your nose and then egg sila awesome let’s release the bind bring your hands in front of you you’re gonna bring yourself up and then extending both knees slightly bringing the toes towards one another inhale and then exhale taking our wide legged forward fold so you can either just hold on to your ankles and allow that forehead to release closer to the mat or you can just keep the hands in front of you whatever feels good for you in this posture and breathing with each exhalation allowing yourself to go a little bit further and then from here let’s take one hand to the center of your mat and then the other arm is gonna reach towards the sky so adding a little bit of a spinal twist here just breathing deeply see if you can follow that top arm with your gaze making sure that both of your hips are square still so one hip is not lifting higher than the other really focusing on twisting only from the belly button here beautiful let’s do the same thing to the other side so switch other arm reaches up to the sky the other hand stays right in the center of your mat deep breath in and exhale [Music] beautiful come back to Center and now slowly from your lift your body out start to heel toe your feet a little bit closer towards one another and then stopping with your toes pointed away from you bringing yourself right up inhale reach the arms up to the sky then exhale we’re gonna do the Eagle arm posture one more time as you release into a deep squat here so staying in this position elbows in front of you inhale extending both knees exhale bring yourself to your squat extend exhale four three extend and four get nice and deep make sure that tail bonus point it down towards the mat your knees point it away from you as you come down inhale exhale inhale extend exhale come on down keep going get nice and low with those hips feeling engagement in the quadriceps working the glutes here knees pointed away from you each time you come down let’s get nice and low here and hold this last one breathing deeply here get as low as you possibly can extend in the arms into your V and let’s start to pulse it up two three four five all set six seven eight awesome hold it there and then extending both legs releasing the arms to your chest beautiful job now we’re gonna pivot and we’re gonna come over into a lunge position on the other side so whatever leg you haven’t done go ahead and bring yourself into that high lunge inhale just open yourself up here reaching the arms up to the sky and then as you exhale dive your body down let’s take another inhale on your exhalation extending the front knee and flexing your foot following your breath in come forward exhale extend beautiful again inhale come forward exhale extend [Music] inhale come forward [Music] exhale release and again big breath I’m just allowing that chest to release over top of your thigh pointing those front toes towards your body so you’re getting a deeper stretch through the calf muscle here [Music] awesome come back into your lunge position reaching both arms up to the sky find your high lunge and take those Eagle arms one more time see if you can reverse now so the other elbow goes on top of the bottom one I’m just breathing here inhale and exhale trying to keep those elbows high aligned with the shoulders and then from here releasing both arms up to the sky high lunge one more time and then exhale dive those arms away from that front foot and then pivoting yourself over into that side lunge one more time keeping your hands in front of you at this time again just breathing deeply into the hip and then switching over to the other side same thing breathing deeply to the opposite hip awesome just trying to get those hips as low as possible and then coming back to Center this time interlacing the fingers behind your back both knees are straight and taking your wide legged forward fold allowing your hands to fall forward towards the front of your mat so not only adding a stretch into the hamstrings we’re also going deep into the shoulders as well slowly bringing yourself back up extending the knees inhale reaching both arms to the sky and then stepping forward to the top of the mat inhale arms and then exhale hands to heart inhale again reaching up to the sky exhale diving yourself down inhale halfway lengthen exhale hopper step back into plank chaturanga inhale upward facing dog and then as you exhale release it into your downward facing dog awesome take a second to breathe catch your breath and then once you’re ready coming into your plank position you’re gonna touch the opposite elbow with the opposite knee and then switch for two touching three and four stay in your plank five six seven eight try to get physical contact with the elbow and the knee keep going staying in that flight touch and touch stay in that straight position you’re almost there good and last one chaturanga dandasana inhale upward-facing dog opening yourself up and then exhale release it back into your downward facing dog inhale hold it here exhale bend your knees step or hop forward to the front of your mat and then let’s make our way over to our mats coming into your boat posture both legs and feet reaching forward dropping the shoulders away from the ears and just holding this posture breathing deeply here find your Center and focusing on the inhalation and exhalation if you like to advance this posture so you can extend both legs and then slowly with control releasing the arms and the legs to the mat big stretch inhale and then exhale bring those legs back up towards the sky bend the knees and give yourself a big hug pulling the knees into your chest go ahead and add a gentle rock side to side if that feels good for you just breathing deeply here allowing yourself to reconnect with your breath inhale and exhale [Music] beautiful job let’s slowly reach one arm over towards the top of the mat roll yourself into your fetal position and then slowly come on on to your seated position on your wrap come into a seated position with your feet crossed your knees open and let’s take an inhale reach both arms up to the sky and then exhale bring the hands to heart and one more time inhale reaching the arms up filling the lungs with oxygen and then exhale hands to heart and bowing down to your heart and thanking yourself for your wonderful practice today thank you so much for joining us in beautiful sedona ascend you lovin life and i look forward to seeing you again namaste [Music] you [Music]

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