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Morning Yoga For Weight Loss – 20 Minute Workout Fat Burning Yoga Meltdown Beginner & Intermediate

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new videos everyday life wisdom good morning my name is Eric I’m a yoga instructor in austin texas this is part one of my yoga for weight loss series morning edition so this is gonna be morning yoga for energy and weight loss alright so go ahead and favorite this video come back to it as many times as you want let’s get started standing at the top of your mat so bring your feet together bring the big toe ball mounds of your feet to touch and then your heels are either touching or one inch apart make sure your toes are spread out on the mat as far as you can get them and start to root down through all four corners of your feet so that’s inside outside inside and outside lift up on your kneecaps activate your thighs give your tailbone a little bit of a tuck so you’re tucking your pelvis kind of under a little bit this activates the front of your body bring the tips of your hips closer to the bottoms of your ribcage keep your core really strong but a little bit relaxed as well so we’re starting we’re working into Mountain Pose here arms are by your sides palms facing forwards take your shoulders up towards your ears and then relax them back and down your spine so you have a nice open heart open chest keep it like this for the entire practice at the same time keep your bottom ribs as closed as you can alright from here draw the sides of your neck back try to think about a straight line from the very bottom of your tailbone all the way up through the crown of your head take a deep breath in and a deep breath out on your next breath in reach your arms out and up touch your palms above your head maybe look up between your palms stretch back an inch or two and then exhale dive forward fold relax all the way down bend your knees as much as you need to get all of your fingertips on the ground so for some of you that might be really bent and then other people can maybe straighten their legs a little bit more make sure your head is relaxed so that your spine is completely relaxed send your breath into the very base of your tailbone into the very base of your spine keep a little soft bend in your knees on your next inhale all fingertips on the ground flatten your back and pull your heart forward so this is what we call a half lift so think about reaching your tailbone really far back and then the top of your head really far forward your neck is long so you’re not crunching your neck up or down you can draw your shoulders away from your ears last inhale here and then exhale relax forward fold so let’s do that one more time inhale fingertips on the ground long spine draw your heart forward and exhale fold right on your next inhale bend your knees a little bit reach your arms all the way up and out touch your palms together above your head and exhale hands to the center of your chest and namaste prayer position right so press your sternum your rib cage into your thumbnails press your hands into each other gently so that maybe you work towards a straight line between your elbows feel your shoulder blades come back together behind you give your tailbone a little bit of a tuck long spine we’re going to walk through some Sun Salutations and then we’re going to take a few variations Sun Salutations are a really nice way to build up your energy a little bit of heat wake you up in the morning so find your strong Mountain Pose here and let me know what is your morning routine do you drink a lot of coffee do you hit the snooze button 40 times before you get up myself I’m a huge coffee fan I drink about 3 cups of coffee in the morning some say that’s been some don’t anyway let me know what you think all right take a deep inhale reach your arms out and up touch your palms above your head and on your exhale slowly gently dive forward exhale all the air out of your lungs on your inhale half-lift fingertips on the ground top of your head forward and then on your exhale fold this time plant your palms shoulder widths distance apart and step your feet back into plank position okay so holding plank for a minute you’re going to make sure that your index fingers are parallel to the outside edges of your mat or a parallel to the to each other so ideally you would have a mat if you don’t have one it’s ok you can practice without a mat press your weight into all parts of your hands not just the heels of your hands and now send your heels towards the back of the room reach the backs of your knees up and at the same time tuck your tailbone in here keep your hips in line with your shoulders so you’ve got a long straight board here if you ever need to take your knees down for a modified plank it’s not a problem you still get the same kind of activation all right let’s take one more inhale here neck long and then on your exhale lower your knees and slowly lower all the way down to your mat make sure your elbows are tracking alongside your ribcage not pointing out to the sides when you get to the bottom untuck your toes press the tops of your feet into the mat try to even get the pinky toenails pressing into the mat so much that your kneecaps lift up keep your hands under your shoulders and then inhale and just gently lift your chest this is baby Cobra so from here stay here you’ve got a little weight in your hands but not a lot because most of what’s holding you up is your back muscles right so squeeze your elbows towards each other and then try it act like you’re pushing your chest forward this is a really nice energizing morning pose at the same time press your pelvis into the ground to keep your lower back long one more inhale like this and then exhale release bring your chin to the mat tuck your toes and you have an option here to raise your torso into modified plank with your knees down or you can take the more advanced option which would be lifting up your kneecaps and raising all the way back up into plank pose take one inhale here and on your exhale lift your hips up and back downward facing dog so downward facing dog is kind of like an active relaxation this is an inverted V shape from here you’re going to make sure your head is relaxed reach your heels down towards the mat and then reach the backs of your knees behind you sit your hips up towards the ceiling so you’re almost like you’re opening your hips up towards the sky your chest is relaxed and then press more into your hands to bring your heart closer to your thighs take a deep breath in and a deep breath out when you’re ready press into your hands keep your arms straight look forward bend your knees hover them a little bit off the ground and then step all the way up to the front of your mat back into a forward fold relax your head take it inhale halfway lift exhale fold inhale all the way back up reach your arms out and up touch your palms together make your movements as big as you can and then exhale bring your hands to prayer namaste that was a Sun Salutation we’re going to speed it up just a little bit one breath per movement so if you ever need to take a break feel free to do so otherwise let’s speed it up all right here we go inhale arms up and out touch your palms together above your head press your palms into each other exhale dive forward fold relax your head inhale hands on the ground half lift long spine exhale fold plant your palms and step your feet back to plank pose get your alignment set take an inhale get really strong and then exhale come all the way down to your mat use your knees or not make sure your elbows are squeezing towards your ribcage press the tops of your feet into your mat inhale baby Cobra shoulders down neck long and that exhale release baby Cobra on an inhale use your knees or not work your way back up into plank pose and then exhale downward facing dog hips lead you up and back take a deep breath in and a deep breath out bend your knees look forward and then step or lightly hop all the way up to the front of your mat inhale half-lift fingertips on the ground exhale forward fold inhale reach all the way out and up be as tall as you can but reach your tailbone down sale hands to the center of your chest namaste you grab your second cup of coffee alright so we’re gonna go through that again and I’m going to add in a couple of variations ready inhale arms out and up touch your palms together get really long exhale dive forward fold inhale half-lift exhale fold plant your palms this time step back to plank and lower only halfway down on an exhale chaturanga so notice my alignment my shoulders are not coming below my elbows I’m still pressing into my hands my tailbone is still tucked this is a very challenging pose so take it as you can on your inhale press the tops of your feet down and lift up your chest into upward facing dog so your option is Cobra or upward facing dog upward facing dog is kind of like Cobra on steroids it’s a little okay all right last inhale here push your chest forward roll your shoulders back and then exhale lift your hips up tuck your toes downward facing dog so starting to make this a little bit more active bend your knees look forward and then step or hop all the way to the front hands on the ground inhale half-lift exhale forward fold inhale reach all the way out and up and this time exhale come all the way back down swan dive big strong movements inhale half-lift top of your head forward exhale fold plant your palms this time step back or hop straight back to chaturanga exhale inhale untuck your toes upward facing dog exhale hips up and back downward facing dog take an inhale bend your knees deeply look forward press the ground away with your hands and then exhale step or hop all the way up to the front of your mat relax your head inhale halfway lift exhale fold okay inhale come all the way out and up exhale hands to prayer so starting a different variation of Sun Salutations make sure the balls of your feet are touching your heels are one inch apart this time on your inhale squat your hips low and reach your arms above your head this is chair pose so take a peek down at your toes make sure you can see them in front of your knees if you can’t shift your weight back so you’re really kind of sitting into your glutes here all right starting to build up a little bit of heat in your thighs or continuing to build heat in your thighs tuck your tailbone in to make your back flat and long reach your chest forward and then if it’s too much to keep your palms together you can keep them you can widen them to shoulder width distance last inhale here exhale forward fold straighten your legs relax your head inhale halfway lift and then exhale fold plant your palms step it to plank or hop to chaturanga untuck your toes inhale Cobra or upward-facing dog and then exhale downward-facing dog all right from here make sure you have a really strong hands on the mat take an inhale lift your right leg behind you keep your hips square on your exhale step your right foot between your hands so you can use your hand to scoot your foot up there it’s not a problem make sure your fingertips are in line with your toes spin your back foot down at a 45 degree angle and then on your next inhale reach your arms up into warrior one so warrior one is a lunge you’re not splaying out too far towards the front you’re actually going to point your tailbone down keep your ribs closed just like I told you the beginning of the video and then heart open arms reach up spin your pinkies towards each other so that you keep that length between your ears and your shoulders take one last breath in maybe sit a little lower into your lunge and then exhale plant your hands around your right foot make sure your palms are strong step your right foot back to meet your left you’re back in your plank pose inhale here and then exhale lower down to chaturanga or all the way down to the ground take an inhale baby Cobra or maybe upward facing dog your choice exhale downward facing dog deep breath in deep breath power reach your heels even further down towards the mat sit your hips up towards the sky when you’re ready take it inhale lift your left leg behind you keep your hips Square and your legs straight exhale step your left foot between your hands again use your hands to move it along if you need to spin your back foot down 45 degrees make sure that leg is really super strong and then inhale up warrior 1 on the other side so what I didn’t mention on the other side was you want to keep your hips Square to the front of the room so the lunging leg the left leg you’re going to draw that hip back at the same time push your other hip forward again close your ribs activate your core reach your tailbone down arms straight up towards the sky pinkies spin towards each other you could also put your palms together that’s up to you but I really I would like you to keep your neck long take one more inhale like this an inch lower and then exhale fold put your hands step your left foot back to meet your right plank pose inhale in plank and then exhale chaturanga or all the way down inhale Cobra or upward facing dog exhale up and back downward facing dog bend your knees look forward press the ground away with your arms hands and then step or hop to the front of your mat forward fold relax completely make sure the balls of your feet are touching on your inhale squat your hips low and reach your arms up for chair pose we’re only here for one breath don’t worry flatten your back inhale reach as high as you can exhale stand all the way up release your hands to prayer I hope you’re starting to feel more awake now inhale reach your arms up and out touch your palms together above your head and exhale dive forward fingertips on the ground inhale flat back half lift exhale fold plant your pant palms step it back or hop it back inhale upward facing dog or Cobra exhale downward facing dog inhale your right leg back and high behind you flicks your right toes towards your shoe and then exhale step your right feet right foot between your hands spin your back foot down 45-degree angle strong back leg inhale warrior one reach your arms up and out so we’re going to add on a little bit here sit low into your lunge square your hips towards the front of the room take a big inhale reach straight up and then exhale cactus arms so from here something that really builds up energy in the morning besides coffee is a hard openers so you’re going to have your arms like cactuses here and then take your elbows towards the front of the room at the same time fan your fingers out and try to touch your thumbs to each other behind your back so you notice your chest is going to start going up and out you’re not bending back in your lower back you’re bending back with your upper back this is really opening your heart and your chest getting a lot of air you’re going to feel your heart rate start to come up a little bit here take the sides of your neck back so that you’re not crunching your neck and then if it’s comfortable you can drop your head all the way back but only if it’s comfortable for your neck take one last big breath in here sit a little bit lower stay for your exhale and then inhale reach your arms all the way up sit low into your lunge exhale put your hands to surround your right foot step it back to meet your left back to plank pose take an inhale here strong arms exhale lower all the way down to the ground untuck your toes press the tops of your feet into the mat and now inhale baby Cobra peel your chest off the ground reach your heart forward and we’re going to add something on to this version of Cobra so you’re going to keep your feet glued to the ground this time float your hands off the mat reach them back behind you with your palms facing down roll your shoulders even more away from your ears and then start to feel all of your back muscles um activate right so your hands are reaching straight back towards the room like you’re going to try to grab something behind you all of your back muscles are activated take big breaths and think about showing as much of your chest towards the front of the room as possible last inhale here exhale release bring your chin to the mat plant your hands under your shoulders tuck your toes and then use your knees or not take an inhale to come back up through plank and then exhale downward facing dog deep breath in deep breath out open your mouth and move your jaw from side to side release any tension that you might be holding in your face and then when you’re ready take a big breath in lift your left leg back behind you flex your left toes towards your left shin and then exhale step your left foot between your hands spin your right foot down 45-degree angle and inhale up warrior 1 so right away start to sit down in your lunge draw your left hip back and push your right hip forward take one last inhale here reach up as hot as far as you can and then exhale cactus arm so back to this heart opening pose right so your elbows your upper arms are parallel to the ground start reaching your elbows forward at the same time push your heart up and out draw the sides of your neck back and then fan your fingers out and try to bring your thumbs to touch each other behind you obviously that’s not going to happen but that’s the energy that you’re going for so if you feel comfortable here sit lower into your lunge and drop your head all the way back this time if you’re really feeling comfortable you can straighten your arms behind you with your palms facing each other for a much more intense heart opener and it’s kind of hard to talk through so we’re only gonna be here for one more breath in one more breath out and he’ll reach your arms all the way up to the sky and then exhale plant your hands around your left foot step it back to meet your right take a big inhale in plank and then exhale lower all the way down to the ground so this time we’re adding on to our Cobra again press the tops of your feet into the mat make sure your fear about hips width distance that’s only about six inches so it’s it’s more narrow than most people think it is alright ready take a big breath in and lift your chest off the ground starting off in baby Cobra from here you can either stay like this or reach your arms behind you like you did before palms facing down roll your shoulders away from your ears and then either stay here or now start to float your feet off the ground press your pelvis into the ground to keep your back long so now you’re feeling your legs activate your arms activate your back muscles activate if you want one step further bend your knees towards your butt grab the outside edges of your feet with your hands and then slowly gently start to kick your feet into your hands rolling your shoulders open and pressing your chest forward this is called bow pose so you can come further into this pose by using your leg strength to reach your toes up even higher push your chest towards the front of the room don’t let your knees splay out to the side so keep them parallel you’ve got one more breath and then exhale no slingshots release very gently down to the ground tops of your feet down put your hands back under your shoulders bring your chin to the mat when you’re ready tuck your toes roll your shoulders away from your ears make your way back through knee plank or high plank on an inhale and exhale up and back down deep breath in and deep breath out now from here you’re going to go ahead and come all the way down to your knees we’re gonna do a pose called camel so since this poses on your knees you might want to put something under there if you have sensitive knees that could be the edge of your mat rolled up or you could take a blanket or a pillow whatever you have available so go ahead make two fists put them between your knees it’s about inner hips with distance that’s the alignment that you want make sure your lower legs are tracking right behind your knees so they’re not coming out we’re going in right tops of your feet on the mat and then just go ahead stand up on your knees all right so this poses a hard opener it’s a little bit of a backbend but it’s really important to remember that you’re not bending back with the lower part of your back you’re not crunching into your lower spine the part that you’re bending is the upper part right so we’ve done a lot of work already with strengthening the back and opening the heart we’re gonna take it a little bit further with this pose this is a very energizing pose all right take your head put them on your lower back with your fingertips facing down so it’s right above your butt kind of like if you were wearing those really high waisted 1980s jeans if that would be where the back pockets would be alright take your elbows towards each other roll your shoulders away from you expose your inner shoulders and your chest your hips are right over your knees keep them there don’t let them go forward or back right so this involves core strength to tuck your tailbone so it’s reaching down instead of back or forward from here draw the sides of your neck back and then start to reach your chest up at the same time keep your shoulders away from your ears keep your elbows squeezing towards each other so stop when this is enough for you when you feel a stretch again your heart rates going to rise again so chest is reaching up and out hips over your knees squeeze your elbows towards each other and then before you even think about going any further back just keep going up and out and up and out and up and out until you’re ready to maybe drop your head back now this is just an option if you’re here and you want more gently start to take one hand or maybe both to your heels but keep your hips over your knees and don’t let your body come back or forward so keep a really straight line with your legs reach your chest up let your head relax and take big breaths this poses great for counteracting a lot of the the work that we do sitting at desks are driving cars or just generally hunching over take one last inhale here stay for your exhale and then gently retrace your steps work your way out of your pose take a second to just center yourself neutralize your spine and then sit your hips back on your heels stay straight up take an inhale reach your arms out and up touch your palms together above your head exhale hands to prayer and then gently Child’s Pose so relax your hips on your heels rest your head all the way down if it’s not comfortable for you to get your head onto the floor you can rest it on your forearms or you can make two fists just come to a place where you can relax comfortably so there are two versions of Child’s Pose you can have your knees wide if you would like to get into your hips more or if you’d like to stretch out your lower back you can take your knees together under you but wherever you are just relax and breathe deeply so stay in your child’s pose as long as you want this is the last pose of the morning energizing weight loss routine when you’re ready go ahead and come to hands and knees or tabletop position and then slowly start to stand up start in a forward fold relax your head and your spine inhale your arms all the way out and up stretch up reach up look up and exhale your hands to prayer namaste all right thank you so much for watching be sure to favorite this video so you can come back as many times as you need when it gets too easy up for my parts 2 & 3 of the yoga for weight loss routine subscribe to psyche truth to see all of my future videos and all the other great stuff they have to offer and that’s it see you on the mat

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Yoga For Weight Loss Workout 2 – 30 Minute Fat Burning Yoga Meltdown Beginner & Intermediate

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Audio Text:
new videos everyday life wisdom hi again my name is Erica and I’m back with part two of my Yoga for weight loss series so hopefully built up a nice foundation with part one and you’re ready to graduate to part two if this is too easy for you then please check out part three before we get started I just want to mention I’ve gotten some comments recently on my bellybutton ring some people like it and some people think it’s distracting so let me know what you think if you’d prefer to have it in or that I take it out with that being said let’s go ahead and get started on your mat of course if you don’t have a mat you’re welcome to practice on the floor come to Child’s Pose so bring your hips to your heels and then just relax your body over find a place that’s comfortable for you to relax and just take a second to arrive on your mat so your head is relaxed either on the ground on the mat or if you find this uncomfortable you can relax your head onto your hands or your forearms or maybe make two fists just start to take a few deep breaths send your breath all the way down to the base of your spine and then again like I mentioned it in my last video you can either take Child’s Pose with your knees together just stretch out your lower back or if you’d like to stretch your hips out more you can take child’s pose with your knees apart take a couple more deep breaths relax your hips [Music] and then is you ready make your way to hands and knees or tabletop position so right away let’s get our alignment set your hands are right under your shoulders index fingers parallel to each other and the outside edges of your mat press into all parts of your hands not just the heels of your hands this is gonna help you save your wrists so a lot of wrist pain comes from too much pressure in the heels of the hands so you want to make sure that you’re pressing into knuckle downs and your fingers as well all right spin your biceps forward so that your elbows point back towards the back of the room have a little bit of a bend in your arms so not super bent but don’t lock them out either make sure your knees are under your hips so that’s about six inches more or less distance from each other let’s take a couple of cat cows so on your inhale drop your belly and raise your gaze look up towards the sky and reach your sit bones up shoulders away from your ears exhale reverse that motion so rounding your spine chin to chest try to open the back of your heart towards the sky and then inhale drop your belly raise your these four characters and then exhale reverse chin to chest cat pose arch your back like an angry Halloween cat so take a few more of these rounds on your own breath just make sure you use full inhales and full exhales so I’m not sure if you notice but I actually have to bellybutton ring is not just one so feel free to let me know what you think about that as well and then when you’re ready come back to neutral tabletop position make sure your hips are square to the mat and make your back as flat as you possibly can so your gaze is a little bit in front of your hands and between your hands maybe the back of your neck is long on your next inhale reach your right arm to the front of the room with your thumb facing up like you’re gonna shake someone’s hand plug your shoulder back into its socket and then reach your left leg behind you flex your left toes towards your shin and then take care here not to raise your left hip or lower your left hip try to keep your hips as square as you can so engage your core press the ground away with your left hand you’ve got one more inhale reach forward with your hand and back with your heel and then exhale put everything down and switch inhale left hand comes up thumb facing the top the ceiling rather plug your shoulder back into its socket your neck is long take your right leg straight back behind you and then reach up with the back of your right knee as you flex your right toes towards your face reach everything really long forward and back for one more inhale and then exhale put your hand and knee back down this time we’re gonna do that again but we’re gonna add on so raise your right arm in front of you thumb facing up left leg comes up behind you everything straight try to get your arm and leg parallel to the ground from here turn your right palm to face the ground and take it out to 90 degrees so now your arm is parallel to the side starting to feel your core work a little bit right so try to keep your hips Square to the ground and then from here keeping your arm where it is start reaching your left leg out towards the front of the room this is gonna be pretty challenging use the outer left hip to raise your leg higher and then flex your left toes towards the front of the room awkward airplane pose press the ground away with your left palm take one more inhale keep your neck long exhale bring everything back down the middle reach forward and back inhale exhale put everything down and switch so reach your left arm out thumb facing up and then reach your right leg towards the back of the room try to kick your heel towards the wall behind you square your hips towards the mat and then turn your left palm facing down bring it out to the left press the ground away with your right palm keep it really straight as straight as you can and then slowly start to take your right leg towards the front of the room so activating the coral lock here raise your left your right leg I’m sorry using your outer right hip flex your right toes towards the front of the room take one more inhale everything long exhale everything back down the middle keep it lifted for your last inhale and exhale release one more inhale for cow pose arch your back drop your belly raise your gaze and exhale chin to chest cat pose come back to neutral walk your hands forward just a little bit keep them under your shoulders take your legs back to plank pose top of a push-up so if you ever need to use your knees please feel free to do so just make sure your hips are in line with your shoulders so they’re not coming up or sink it one long straight line take an inhale on your exhale lower all the way down to your mat elbows squeezing in towards your ribcage keep your hands where they are press the tops of your feet down kneecaps lift up and then inhale baby Cobra starting to move a little bit squeeze your shoulder blades together behind you like you’re trying to squeeze a pencil or water bottle press your pelvis down into the mat press the tops of your feet down into the mat last inhale here maybe float your hands for a second exhale release tuck your turns make your way back through plank even knee plank or full plank your choice and then on your exhale hips lead you up and back downward facing dog pedal out your feet for a second here press into the mat with your hands and remember all parts of your hands not just the heels of your hands spin your biceps forward relax your heart towards your thighs really sit your your hips up towards the ceiling here and when you’re ready bend your knees deeply keep your arms straight and look between your hands and then come all the way up to the front of your mat forward fold so we’re gonna start moving through a couple of Sun Salutations just to build a little bit more heat fingertips on the ground inhale half-lift spine really long exhale forward fold on your inhale soft bend in your knees reach your arms out and up touch your palms together above your head hello overhead camera and exhale hands to prayer so press your ribcage your sternum into your thumbnails here open your chest tuck your tailbone a little bit lift up your kneecap so that your thighs are activated really strong Mountain Pose so we’re gonna start building some heat here with the Sun Salutations and then we’re gonna move on to build even more heat this is Yoga for weight loss so you want to get the heart rate up a little bit right all right when you’re ready inhale arms hold it up touch your palms together above your head lengthen your spine as much as possible exhale dive forward inhale hands on the ground half lift shoulders down top of your head forward and exhale fold plant your palms step your feet back to plank pose high push-up position take an inhale here and on your exhale lower all the way down to the mat everything touches it once not belly first or anything like that everything touches at once tops of your feet into the mat inhale peel your chest open baby Cobra press your pelvis down squeeze your elbows towards each other behind you and act like you’re really trying to show your chest towards the front of the room okay one more inhale here exhale release on your inhale tuck your toes make your way back through plank all the way up to downward facing dog so if you watched part one you’ll see that I did a progression from you know sort of slower Sun Salutations up through faster Sun Salutations we’re gonna do the same thing except a little faster so bend your knees look forwards and then exhale come to the top of your mat step or hop forward fully relaxed inhale half twist spine long exhale fold and your knees can be as bent or as straight as you want them to be just make sure your spine is relaxed on your next inhale sweep your arms out and up make your movements as big as possible love this camera above me here exhale hands to prayer all right speeding it up a little bit inhale reach your arms out and up exhale dive forward inhale halfway lift and now exhale fold plant your palms step back to plank or jump to chaturanga so chaturanga is halfway between plank and the ground it’s a pretty challenging pose make sure your shoulders stay away from your ears and they don’t come below your elbows so if your shoulders aren’t dropping below your elbows you need to take your knees down alright on your next inhale Cobra or upward facing dog in upward facing dog the only things touching the ground are the tops of your feet and the palms of your hands roll your shoulders away from you open your chest look up stretch back and on your exhale tuck your toes lift your hips up and back into downward facing dog take a second to pedal out your feet press into the ground with your hands so that your chest reaches towards your thighs really stretch out here and then bend your knees look forwards come all the way up to the top of your mat right away inhale half lift lengthen your spine again these as bent or straight as you need them to be exhale fold inhale all the way up again touch your palms together above you this time stretch back a few inches and exhale fold right back down into your forward fold inhale halfway lift long spine exhale fold plant your palms take it back to plank or chaturanga inhale Cobra or upward facing dog exhale downward-facing dog bend your knees look forward and then come all the way up to the top of your mat take an inhale half-lift exhale stay folded bend your knees a little bit all ten of your fingertips on the ground now bring your right foot forward so your right toes are in line with your fingers step your left leg all the way to the back of your mat we’re gonna take some jump switches here so you want to make sure your core is really strong start to bounce a little bit gain a little bit of movement in your hips right take an inhale prepare exhale jump and switch so you want your left foot to land so that your toes are in line with your fingertips if this isn’t happening you can use your hand to move your left foot up otherwise you try to make it land as smoothly as possible try to make no noise land like a ninja all right here we go we’re gonna do this a few more times inhale prepare exhale switch get inhale prepare exhale switch inhale exhale switch a few more times a little faster switch switch switch switch one more time on each side switch and switch so you’re a low lunge with your left with your right foot forward okay go ahead and drop your back knee down to the ground untuck your back toes your left toes bring your hands to the top of your right side and then come all the way up into your low Crescent lunge so you want to make sure your hips are square to the front of the room make sure your left hip isn’t going back too much right and then take your belly away from your thigh so instead of leaning forward your spine is straight up and down tailbone points down head points up reach your arms all the way up as much as you can put a lot of length in your ribcage both sides of your ribcage and exhale plant your hands shift your weight back over your back knee mm-hmm walk your right foot forward flex your right toes towards your face come into half splits so gently pull your right hip back as you send your left hip forward keeping your hips squared and then think about reaching your heart towards your toes so this fold is going to look different for everyone because it’s a hamstring stretch and so you know everybody’s got different degrees of flexibility so work where you are fold as much as you can take one more breath in stay for the exhale Bend back into your right knee work your way back into a low lunge lift your left knee off the ground tuck your toes plant your palms step both feet back to plank pose and then move through your vinyasa so take an inhale here exhale lower all the way to the ground or chaturanga inhale into Cobra or upward facing dog and exhale downward facing dog deep breath in deep breath out bend your knees look forward press the ground away and then come all the way up to the top of your mat inhale halfway lift and exhale fold all right we’ve got some jump switches again so make sure your left toes are in line with your fingertips step your right foot all the way to the back of your mat low lunge nice wide stance make sure you get a little mobility a little momentum into your hips take a big inhale exhale switch inhale here prepare exhale switch inhale prepare exhale switch remember land like a ninja now we’re gonna speed it up switch and switch and switch and switch one more on each side switch and switch and then last time switch and with your left foot forward go ahead and drop your right knee down mm-hmm untuck your right toes and then bring your hands to the top of your left thigh push your torso up come to low Crescent lunge on the other side so right away here draw your right hip forward and your left hip back so that your hips are square reach your tailbone down reach the top of your head up take the sides of your neck back reach your arms up above you stretch up as much as you can inhale and exhale plant your hands around your left foot shift your weight back over your right knee at the same time walk your right toes your right foot forward flex your left toes towards your face draw your left hip back and then slowly gently fold as much as you can as much as is comfortable two half splits so keep your shoulders away from your ears here and think about reaching your heart forward towards your toes breathes deeply into your left hamstring and one side might be more or less flexible than the other it’s one of the goals of yoga is to kind of balance that out so just be patient with it you’ve got one more inhale here and exhale Bend back into your left knee tuck your right toes lift your right knee back to your low lunge step your left foot back to meet your right plank pose now this time before we vinyasa we’ve got a side plank so from here I’ll show you a couple of different options your right hand is going to be your foundation you’re gonna spin on to the outer edge of your right foot and you reach your left hand up towards the ceiling and there’s that lovely camera angle again so this is the full version of side plank if you’re not comfortable with this your modification is dropping your right knee down keep your left foot on the mat and keep your left arm reaching up and think about sending your tailbone towards the end of your mat and again your supporting arm your right arm is very strong here but it’s not hyper-extended so you’ve got a tiny little micro bend in your right arm take one more inhale like this and then exhale left hand down take it back to plank and we’re gonna go to the other side so inhale prepare make sure the balls of your feet are touching behind you and on your exhale roll over to the outer edge of your left foot and reach your right arm towards the ceiling okay so the modification would be dropping your left knee if you’re not modifying make sure you’re flexing a lot into both of your feet so that you don’t roll over onto take your shoulders away from your hips or away from your ears reach your right arm all the way up towards the ceiling send your tailbone towards the end of the mat one more inhale here maybe smile exhale right palm down inhaling plank and exhale lower all the way down to the ground untuck your toes press the tops of your feet into the mat peel your chest open for baby Cobra inhale here and exhale release take a minute to study your breaths from here work your way back into tabletop position so from the beginning of the video that’s hands and knees now come down to your elbows grab opposite elbows with your hands this ensures that your help your elbows are going to stay shoulder width distance right so once you’ve got that set bring your forearms back to the mat and make them parallel so your forearms are parallel to the outside edges of your mat or to each other if you’re not working with a mat and make sure they’re in line with your middle finger here we’re working our way into forearm plank doesn’t that sound like fun ok from here I’ll come off your knees into plank pose except for on your hand instead of on your hands you’re on your forearms now so tuck your tailbone a little bit bring your hips in line with your shoulders and then press hard into your elbows to keep your shoulders away from your ears think about reaching the top of your head forward so that there’s no wrinkles on the back of your neck right so try to get at the top of your head as far forward as far away from your tailbone as possible you’ve got three more breaths in this pose you can do it send your heels back and send your tailbone towards your heels two more breaths keep your hips square keep your lower ribs closed last inhale here and on your exhale release all the way down to the mat ok chin on the mat bring your hands under your shoulders when you’re ready tuck your toes lift your body up through plank and come back to downward facing dog we’re gonna visit that pose again but we’re gonna take a little detour so when you’re ready keep your hips square reach your right leg back behind you take a big breath in keep your hips square flex your right toes towards your shin and then exhale step your right foot between your hands so you can guide it with your hands if you want to otherwise toes and line with fingertips just like before when you’re ready inhale high Crescent lunge and then take a second to get settled in here so sit down low into your lunge eventually your right thigh is going to come parallel to the ground reach back with your left heel and reach up with the back of your left knee make sure your hips are square to the front of the room and then take these lower ribs and see if you can close them in towards each other so keep the energy really in your core chest open sides of your neck back and then maybe look up between your hands you have two more breaths like this spin your pinkies towards each other bring your biceps to surround your ears last breath in and then exhale lower your hands down take your right foot back to the ear left and guess what we have another side plank so spin onto your right hand your right palm when you’re ready reach your left hand up towards the ceiling and then again that modification is there if you need it if you would like to take it a step further lift your left leg off your right leg so it’s kind of like a starfish right so spread everything out as much as you can maybe for your less inhale reach your left arm forward really stretch into your ribcage lift your hips up and then exhale back to plank pose take a vinyasa so lower all the way down or chaturanga inhale upward facing dog or Cobra and then exhale downward facing dog so all of this core strengthening is really nice for fat burning and really kind of gets your heart rate up core is where it’s at if you don’t have a strong core you’re gonna have a lot of trouble doing a lot of the other poses so when you’re ready inhale lift your left leg back and high behind you flex your left toes towards your left shin and keep your hips square exhale step your left foot between your hands fingertips in line with your toes I’m ready to get set inhale high Crescent lunge on the other side so right away sit down low into your lunge make your left thigh parallel to the ground if you can if not you know that’s what you’re working so draw your right hip forward at the same time reach your right heel back press into the ball of your left foot really reach up maybe look up you’ve got one more really strong inhale here spin your biceps towards the back of the room exhale fold plant your hands around your left foot step it back to plank pose and side plank again so spin onto your left hand reach your right arm up towards the ceiling and here feel free to modify or fan suffice oh if you want lift your right leg off of your left leg and that can be one inch that can be thirty inches whatever you’re comfortable with last inhale reach your right arm forward towards the front of the room stretch your right side body exhale back to plank inhale here and then exhale vinyasa so chaturanga or all the way down inhale Cobra or upward facing dog and exhale downward facing dog okay from here go ahead and come to your hands and knees you remember forearm plank so we’re gonna build on that we’re gonna do something a little bit different go ahead and drop down to your elbows grab opposite elbows to make sure you get that alignment set again right so elbows under your shoulders put your forearms back down on the mat we’re working towards dolphin pose so dolphin is kind of like a combination between forearm plank and down dog meaning you’re gonna tuck your toes and make down dog legs so your legs are straight you can relax your head and look at your feet except you’re pressing really strongly into your forearms and into your elbows keep your shoulders away from your ears so there’s lots of space between your ears and your shoulders and now try to get your legs as straight as you can sit your hips up towards the ceiling from here so you’re already in dolphin pose right you’re already here if this is really uncomfortable try to stay for a few breaths if you want more walk your toes in towards your body so it’s gonna start to get pretty uncomfortable you might start cursing me under your breath just stay here work where you are if this is a little bit too much for you back off if it’s not enough walk further forward and start to feel a lot of heat building in your core and your shoulders you have three more breaths here you can do it [Music] and last full inhale stay for the exhale [Music] and then gently release your knees to the ground Child’s Pose relax your hips back on your heels and relax your head down and again your head can rest on the floor or it can rest on your forearms or your fists or a pillow or a blanket or whatever you have at home [Music] so from here we’re gonna cool down take a couple of stretches to just cool off lower the heart rate when you’re ready make your way back in the tabletop and then just go ahead and sit down all the way on your mat so swing your feet out to the front straighten your legs in front of you flex your toes towards your face reach your arms all the way up take a big inhale and then on your exhale roll down one vertebra at a time to lie all the way down on your mat this is what you’re waiting for right so take an inhale and a good morning to stretch point your toes towards the front of the room point your fingers towards the back of the room make everything long and exhale arms out to the sides hug your knees into your chest so this is a really nice cooling down pose if you can get opposite elbows go for that otherwise don’t worry about it just grab where you can and then gently compress your knees into your body so you’re compressing the Front’s of your hips and you’re compressing some lymph nodes here so this is detoxifying but it’s also just a nice relaxing stretch you can rock side to side as I’m doing give your spine and the muscles around your spine a little bit of a massage this is called wind-relieving pose so it compresses your intestines and it’s wind-relieving if it happens it happens you know there’s no no harm done reach your tailbone down towards the mat to lengthen your lower back from here if you’re rocking side to side gently come to a still position keep your knees bent but now reach inside your legs to grab the outside edges of your feet for happy baby pose so happy baby is soles of your feet facing the ceiling and then you just use your arms to pull your feet down pull your knees down towards your armpit and of course they don’t have to touch the floor but it’s just a nice gentle hip opening stretch and here you can rock side to side if you’d like to you can maybe play with straightening one leg or the other or both it’s up to you just find a place to relax and open reach your tailbone down towards the end of the mat lengthen your lower back I’ve got a couple breaths here and then gently just hug your knees back into your chest bring the soles of your feet to the mat and then widen your feet to max with distance let your knees fall in towards one another you can just gently windshield wiper your knees from side to side releasing out your spine let your knees fall to the left reach your arms out like wings or cactus depending on how much room you have and then take your gaze to the right so easy spinal twist if you want a little bit more you can put your right heel I’m sorry your left heel on the outside of your right knee kind of guide your knee down a little bit and just relax here maybe both shoulders reach down into the mat coming back to Center and then switch to the other side let your knees just easily fall to the right and then let your gaze go to the left and again here if you need more put your right heel on the outside of your left knee and just gently relax it down and both shoulders can relax down to the mat if that’s not happening it’s okay it’s just you know some of us are tighter than others so you know the more yoga you do the more open you get another couple breaths there and release come back to Center and your last pose is shavasana or corpse pose so find a place where you can just relax and forget everything for the next few minutes traditional shavasana is just lying on your back with your feet falling open to the sides to release your hips your palms are facing up to release your shoulders and then just softly let your eyes close let your breath slow down and just take a few minutes here – just relax let your let the work that you do integrate into your body [Music] start to deepen your breath and then keeping your eyes closed gently roll over onto one side or the other feel position just let your whole body rest and then slowly sweetly with your eyes closed just softly gently push yourself up to a seated position cross your legs if it’s comfortable for you maybe keep your eyes closed bring your hands to your knees with your palms facing up take a big breath in exhale bring your hands to heart center bow your chin to your chest and thank yourself for the work that you just did thank you guys so much for watching be sure to favorite this video so you can come back to it as many times as you want also be sure to check out parts 1 & 3 of my yoga for weight loss series go ahead and subscribe to psyche truth so you can see all of my future videos alright thank you guys so much [Music]

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