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Yoga Exercise at Home – Relaxation & Flexibility Stretches 15 Minute Yoga Workout

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Audio Text:
hey guys I’m Kenzie Hart and I’m a new instructor from Colorado that’s currently in LA and I’m just going to take you guys to a quick little 15 minute yoga series that will help you get limber and stronger and just like start your day off really great so as you can see I am starting splits but I’m a former dancer and gymnast so kind of kept this for a while but I know that Yoga has been a huge part in helping me maintain my flexibility and all that stuff so I want to help you guys get more flexible and be able to eventually you know do this once ah and be more limber just all over so we’re going to start off sitting up and then the yoga breath is just through the nose so you’re not really doing any you know exhales through the mouth so it’s all just which is a little bit hard to get used to at first but once you get into the flow but it’s really really good and it’s really good for your respiratory system and it keeps you focused on the breath and just on the practice so start to breathe here and then we’re going to start in child’s clothes so bring your toes out hit with this is apart and then we’re going to fall forward and reach our hands out all the way and just stretch out here I believe oil when you’re next in the other going to come up to a tabletop position breathe and make sure that you’re stacked completely with your shoulders over your wrists now here we’re just going to stretch out the spine a little bit and do some cats and cows so inhale cap and arch your back and look up to the sky exhale fold all the way forward tuck your chin to your chest that helps get your upper back up more and suck in that tongue exhale cat inhale cow the next exhale comes from the neutral spine breathe and we’re just going to reach our left hand out forward and take our right foot all the way back so they’re stretching from opposite directions you want this hand to feel like it’s being pulled this way well this leg and foot is being pulled this way so you can elongate breathe here reach up just go to a place that’s comfortable for you keep reaching and set it down in here we’re going to do the opposite side so reach that right hand forward and the left leg all the way back breathe balance here the stuff if you want exhale piss it all down now we’re going to go up into the first downward dog of the class and we in the little routine but this is a really really good posture and it helps with your flexibility in your shoulders and your legs and we’re going to do it a lot throughout class and it is a lot of weight on your shoulders so if you ever get tired always come back to just that child’s clothes that we did at the beginning of the routine so here we go down our facing dog you’re going to tuck your toes under and lift your hips all the way high up to the sky press your palms firmly into the mat and stretch back and if you can’t get your heels all the way to the ground you can definitely just bend your knees here and then work to one making your heels all the way to the ground push back and you want to push your tailbone out and up on your next exhale we’re going to jump or float or just step to the top of our mat and bring our big toes to touch and then keep a little sliver between our ankles movement inhale and come up to a halfway lift and again make sure you have a completely flat back and almost act if there’s any strain on your head for work forwards and then a string from your tailbone pulling it back so you can elongate your spine exhale bring it down and now we’re going to come into ragdoll so grab your opposite elbows you can side sway from side to side if you can’t get all the way down straight legs don’t worry about it just bend your knees a little bit and stretch over your legs this is a huge release for your hamstrings and then shake it out no yes from that now we’re going to rise tall all the way up to Mountain Pose Tadasana roll your pinkies in reach tall tall tall now bring your hands to heart center and this is one of the most important aspects of yoga and of the routine this is where we set our intention for the routine and it can just be you know a little saying that you know or they love or any positive affirmation that you have in you know can set that as your intention for the class and carry that with you through the rest of the practice so second tension here close your eyes slightly open your own and come all the way back down to a forward fold now we can flow so inhale halfway lift exhale hands to the ground jump or step back to a high plank position exhale chaturanga come down lift up on your toes and come down so you make a perfect 90 degree angle with your arms and if you can’t do that you can always modify and come down like this but what we want is that your elbows step straight over your wrists instead of going out this way or out back this way we want a straight line so let’s do that again chaturanga flip the toes inhale upward facing dog so we great stretch for that core exhale flip the toes come back to the downward facing dog and notice if you feel a little bit looser even on the second downward dog your body is just warming up and it gets a little bit easier to stretch those muscles you’re next exhale step or jump to the top of that in y’all halfway lift exhale down now inhale we’re going to come to chair pose so bring your arms up overhead and act like you’re sitting in a chair look forward tall spine hold here breathe this is really warming up those legs give you a really strong foundation exhale back down forward fold inhale halfway lift exhale back to plank and chaturanga inhale upward facing dog exhale downward facing dog so your body should definitely be warm by now especially with that chair pose in there all right exhale we’re going to jump to the top firm wrap and inhale half we left we’re going to start to speed things up a little bit here so just follow along as best you can exhale down inhale chair pose squat low it’s over your hands are up sitter good inhale halfway lift exhale step or jump those off back your mat exhale chaturanga inhale upward facing dog exhale toes downward facing dog now inhale your left leg high keep your hips aligned exhale bring it through to low lunge inhale Crescent lunge exhale warrior two inhale you’re going to go out all the way over and stretch exhale will your hands down if your shoulders are starting to feel tired from all those tone around us definitely go to your knees and you know up roof facing dog exhale downward facing dog inhale that right leg high exhale step it through lunch in here Crescent lunge exhale you know up and over and stretch up my body exhale cartwheel the hands down down tom inhale updog breathe exhale downward facing dog breathe here now we’re going to inhale that left leg high we’re going to bring it through all the way through a little engineer come up to present we’re here – and now we’re going to get into some doop stretches so we’re going to go to triangle pose so we’re going to straighten this leg but keep this foot pointing out but this is really going to stretch this inner hamstring here then we’re going to exhale come all the way over to the side bring your hand down and maybe triangles away reach up through this arm and feel that we really do stretch through your left hand breathe inhale back up down into a warrior yeah here stretch exhale bringing down any flow inhale that right leg high let’s go down inhale up to present let’s go warrior to inhale up straight let’s go over down feel a lot stretch breathe inhale up and then again let’s go back it over next little down last channel of the class so make it a good one exhale downward-facing dog nice dog beds breathe here and feel the difference of this downward dog who paired to the very first one that we did see if you can go a little bit deeper and push yourself a little bit further next inhale bring your head your knees down and we’re going to go back to that pose that we did at the beginning so reach your left hand out free flyer to the front with your opposite leg back and now we’re going to work our hips a little bit so bring that left hand out to the side as you bring your right foot over if you shake here a little bit it’s okay it’s a lot of hip work let’s heal bring it back stretch elongate bring it down and switch sides always the side stay strong to the center lift come down sit back on your heels this is kind of the opposite of Child’s Pose just to end so bring your feet wide and sit between your heels and then lower all the way down it’s a great stretch and if you are flexible enough to go all the way to the ground and bring your arms up overhead you breathe and stay here as long as you’d like where he can come up come back to a tabletop we’re going to come up to downward facing dog the last one and step or jump or feet all the way through and then we’re back to those stretches so inhale reach up exhale fall forward watch out those hamstrings inhale back pop you would roll one vertebrae at a time all the way down to our final close to asana you can lay here for as long as you like and meditate and remember that intention that you set at the beginning of class so thanks so much for doing that routine with me and once again it’s a great little warm-up for anyone to do in the morning and there’s tons of different modifications if you don’t feel quite as strong to you know go all the way down and chaturanga go on your knees or if you’re not as flexible you know a downward facing dog definitely better knees um it’s just a great little routine to be today going and have a great kind of positive mindset for the rest of the day

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How to Lose Weight | 10 Tips To Lose Weight | Lifestyle, Diet and Workouts

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Audio Text:
hey everyone how’s it going so it’s coming now it’s actually winter and straight out which is fine we’re in and jump off but yeah it’s some up in Oh like most places so I’m just going to share some of my tips on how to lose weight so before I get started with the tip I’m just going to explain the logic behind losing weight and explained it in a very simple scientific way is that if your energy expenditure more than your energy intake then you’re going to lose some weight it is basically the same as the in calories deficit but people are always so freaked out when they hear this term calories it’s just calories it is no horrible horrible thing just calories so just calm down count down so I long as you’re living weight in some sort of calorie deficit you might be very low or not whether you know it or not if you’re losing weight you are in calorie deficit so to this way you can improve your lifestyle you put choices making healthy food choices and all sorry exciting so now I’m going to share can tips with you guys on how to lose weight effortlessly maybe not so effortlessly for everyone but I reckon they are all very easy to implement so yeah offer drink lots of water I’ve spoken about the importance of drinking water before I can’t stress enough about drinking water think about maybe train is what a day especially if you’re exercising you guys drink more because you’re going to be more dehydrated so drinking water is going to help to flush out the excess water from your body so we all have those days that we wake up feeling we’re really fat it’s probably just water retention so just drink lots of water flush out the excess water and you’re going to feel a lot leaner also the second tip is to sleep how amazing is that so basically if you don’t sleep enough then your body is going to produce more stress hormone which is associated with weight gain and also muscle recovery and also lack of sleep is going to affect your energy level especially when you’re at the gym so you’re not going to push yourself as hard they’re not putting as much calories because you’re doing a half-ass job no so yes sleep and also lack of sleep is going to produce more hunger hormones so how should is that lack of sleep is going to give you more stressful with more hunger hormone lack of energy burden has calories so sleep regulates the two other very important hormones one is letting the other is curl in so lesson is basically the hormone that regulates our energy level and golden is our hunger hormone so Berlin is the hormone that triggers our appetite making us feel hungry so if you’re not sleeping enough your body can produce more of this hormone making you hungry sorry tries to sleep seven to nine hours a day very very important as I’m sure you’ve heard of this a lot of times but getting vegetables is very very important very important so different varieties of vegetables not going to get the vitamin A B and they are really great for skin and magnesium which is great for muscle recovery vitamin C top down and Australia so many benefits so I’ll be sitting here all day I’m going to talk about the benefits of getting vegetables so vegetables are normally quite high in fiber which creates that volume and it takes longer to digest so it makes you feel fuller for a longer time on such minimal calories so I normally eat about 300 grams of vegetables for my lunch and also for my dinner and I also eat a lot of sweet potatoes because they are more dense in calories which is what I need as well so now I’m just going to show you a couple of assholes that are pretty rich in nutrients and also very low in calories right more specials on really low in calories this set for like Apple kind of bananas or vegetable but so a hundred gram of kale is only 49 calories and a hundred grams of zucchini is only 17 calories per gram of sweet potatoes 86 calories which is still pretty low a hundred pounds of broccoli is around those four calories 100 ml spinach is only 23 calories and I love delicious so much so yeah this are just some of the very very nutrient rich fish Falls there are obviously lot of vegetables that you can eat that cabbage brussel sprout they’re already great what’s number four is to eat out less sorry from the restaurants are usually quite high in sodium and also a bigger portion like way bigger maybe not a depends on where you’re from but the portion is usually quite big in Australia I tend to open eat when I’m feeding yellow because I don’t really want to waste the food and also food from the restaurants are generally higher in sodium which makes you want to eat more and also drink more and then you’re going to bloat up and you’re going to feel fat so what you can do is to take away some of them if that’s awful number five in five yes it’s body trying to avoid eating percent food like packaged food potato chips package sauces so a lot of processed food not all of them but most of them are really high in sodium and also high in Asheville oil and vegetable oil is really high in omega-6 so if you have an imbalance between your mega six and three then you’re going to cause inflammation in body so that’s going to be if you and you’re not going to great and also the studies that show that too much omega-6 may increase the chance of having heart disease so try to cut down those potato chips those sprite stuff like fried chicken yeah pretty much also when you’re trying to lose weight you tend to feel hungry and that’s because you’re not eating enough or not enough of the right food because I don’t really feel this way so what you can do is to eat food that keeps you satiated it so put a high in healthy fat and also fiber I’m going to help you with that so don’t be afraid to eat foods that are high in healthy fat things like avocados chassis flex ch-53 high in fiber and it’s just special in general you can also try to add coconut oil to your diet I personally don’t like the smell of coconut oil especially with my vegetables or meat or whatever I just don’t like to smell sorry if you like coconut oil that’s great number seven is portion control so I think that’s the problem that most people have is to over eat or some people under eat so what you can do is to meal prep so you split your portions and make sure that you have really rich nutrients in every single one of them so you don’t feel hungry or you don’t feel too full so that’s something that’s really helpful when it comes to losing weight wellness is to do some sort of cardio obviously you can choose to do your favorite type of cardio I don’t really want for you to do heat career because that’s my favorite it’s very important for you to enjoy your workout so if you prefer to go or run and go for it but heat color is my personal favorite because like creepy and I love it and also increase and afterburn effect even when you stop working out so the proper term for the afterburn effect is called excess post-exercise oxygen consumption so a POC in short so the more intense your exercises then the more oxygen your body is going to consume afterwards which then leads to more calories burn and some studies claim that it burns up to 24 hours that’s crazy so that’s the reason why get cutting is so great when it comes to losing weight so Hikari also helps you to be lean muscle and not losing the muscle mass while you’re trying to lose weight and that’s very important as muscle it’s more metabolically active than fat so basically your metabolism will increase as your lean mass increases so all you need is a 15 to 20 minute workout smash it out and I have most of this on my channel and I’m going to link some of them in the description box so check it out cardio it’s not the only way to lose weight by to this some ways and for those of you girls are afraid of lifting weights don’t be afraid because you’re not going to get bulky especially when you’re trying to lose weight there’s no way that you are going to get bulky without being in calorie surplus so try to lift some weights so strength training is going to produce an after burn effect as well which is EPOC so after you finish your workout your body is still going to keep burning because your body is going to try to repair those muscles and some studies claim that it burns up to 38 hours so that’s crazy you can’t get that from aerobic exercises so try to leave some weight don’t be afraid guys or girls girls guys as a matter don’t be afraid so I personally do some strength training hit carrier and also some bodyweight exercises so maybe try to start with one or two days of strength training today dokie courier and see how it goes well so the last tip is to clean your place I know this is not a groundbreaking tip but I know a lot of us can be quite lazy to clean the place I was definitely not a fan to use the vacuum and recently as far I love to vacuum my place because it makes me sweat and also the fact that it is quite cold over now so I want a vacuum away so that I stay warm so that’s pretty pathetic yeah try to take more responsibility at home vacuum the place or and want to slow the dishes I don’t know just do something yeah so those are my 10 tips I hid small but I wanted to keep it short and simple if you want to know more let me know and give this video a thumbs up and also you don’t have to incorporate all of these tips all in one day just take it slow and maybe make one or two tips in a day or one day slowly apply them all the time because if this is not your way of living it can be quite challenging but I reckon they are all quite easy so yeah I hope you guys enjoy today’s video please give this video thumbs up if you find it helpful because it really helped me out and I also want to thank you guys so much for all the support I’ve been visiting recently it’s really amazing I’m really really thankful I’m also really happy that my videos have helped you out oh yeah that’s all I want to say for today and I’ll see you guys

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

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

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

>>Read My Full Review Yoga Burn Here<<

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

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Yoga Exercise at Home – Relaxation & Flexibility Stretches 15 Minute Yoga Workout

>>Read My Full Review Yoga Burn Here<<

Audio Text:
hey guys I’m Kenzie Hart and I’m a new instructor from Colorado that’s currently in LA and I’m just going to take you guys to a quick little 15 minute yoga series that will help you get limber and stronger and just like start your day off really great so as you can see I am starting splits but I’m a former dancer and gymnast so kind of kept this for a while but I know that Yoga has been a huge part in helping me maintain my flexibility and all that stuff so I want to help you guys get more flexible and be able to eventually you know do this once ah and be more limber just all over so we’re going to start off sitting up and then the yoga breath is just through the nose so you’re not really doing any you know exhales through the mouth so it’s all just which is a little bit hard to get used to at first but once you get into the flow but it’s really really good and it’s really good for your respiratory system and it keeps you focused on the breath and just on the practice so start to breathe here and then we’re going to start in child’s clothes so bring your toes out hit with this is apart and then we’re going to fall forward and reach our hands out all the way and just stretch out here I believe oil when you’re next in the other going to come up to a tabletop position breathe and make sure that you’re stacked completely with your shoulders over your wrists now here we’re just going to stretch out the spine a little bit and do some cats and cows so inhale cap and arch your back and look up to the sky exhale fold all the way forward tuck your chin to your chest that helps get your upper back up more and suck in that tongue exhale cat inhale cow the next exhale comes from the neutral spine breathe and we’re just going to reach our left hand out forward and take our right foot all the way back so they’re stretching from opposite directions you want this hand to feel like it’s being pulled this way well this leg and foot is being pulled this way so you can elongate breathe here reach up just go to a place that’s comfortable for you keep reaching and set it down in here we’re going to do the opposite side so reach that right hand forward and the left leg all the way back breathe balance here the stuff if you want exhale piss it all down now we’re going to go up into the first downward dog of the class and we in the little routine but this is a really really good posture and it helps with your flexibility in your shoulders and your legs and we’re going to do it a lot throughout class and it is a lot of weight on your shoulders so if you ever get tired always come back to just that child’s clothes that we did at the beginning of the routine so here we go down our facing dog you’re going to tuck your toes under and lift your hips all the way high up to the sky press your palms firmly into the mat and stretch back and if you can’t get your heels all the way to the ground you can definitely just bend your knees here and then work to one making your heels all the way to the ground push back and you want to push your tailbone out and up on your next exhale we’re going to jump or float or just step to the top of our mat and bring our big toes to touch and then keep a little sliver between our ankles movement inhale and come up to a halfway lift and again make sure you have a completely flat back and almost act if there’s any strain on your head for work forwards and then a string from your tailbone pulling it back so you can elongate your spine exhale bring it down and now we’re going to come into ragdoll so grab your opposite elbows you can side sway from side to side if you can’t get all the way down straight legs don’t worry about it just bend your knees a little bit and stretch over your legs this is a huge release for your hamstrings and then shake it out no yes from that now we’re going to rise tall all the way up to Mountain Pose Tadasana roll your pinkies in reach tall tall tall now bring your hands to heart center and this is one of the most important aspects of yoga and of the routine this is where we set our intention for the routine and it can just be you know a little saying that you know or they love or any positive affirmation that you have in you know can set that as your intention for the class and carry that with you through the rest of the practice so second tension here close your eyes slightly open your own and come all the way back down to a forward fold now we can flow so inhale halfway lift exhale hands to the ground jump or step back to a high plank position exhale chaturanga come down lift up on your toes and come down so you make a perfect 90 degree angle with your arms and if you can’t do that you can always modify and come down like this but what we want is that your elbows step straight over your wrists instead of going out this way or out back this way we want a straight line so let’s do that again chaturanga flip the toes inhale upward facing dog so we great stretch for that core exhale flip the toes come back to the downward facing dog and notice if you feel a little bit looser even on the second downward dog your body is just warming up and it gets a little bit easier to stretch those muscles you’re next exhale step or jump to the top of that in y’all halfway lift exhale down now inhale we’re going to come to chair pose so bring your arms up overhead and act like you’re sitting in a chair look forward tall spine hold here breathe this is really warming up those legs give you a really strong foundation exhale back down forward fold inhale halfway lift exhale back to plank and chaturanga inhale upward facing dog exhale downward facing dog so your body should definitely be warm by now especially with that chair pose in there all right exhale we’re going to jump to the top firm wrap and inhale half we left we’re going to start to speed things up a little bit here so just follow along as best you can exhale down inhale chair pose squat low it’s over your hands are up sitter good inhale halfway lift exhale step or jump those off back your mat exhale chaturanga inhale upward facing dog exhale toes downward facing dog now inhale your left leg high keep your hips aligned exhale bring it through to low lunge inhale Crescent lunge exhale warrior two inhale you’re going to go out all the way over and stretch exhale will your hands down if your shoulders are starting to feel tired from all those tone around us definitely go to your knees and you know up roof facing dog exhale downward facing dog inhale that right leg high exhale step it through lunch in here Crescent lunge exhale you know up and over and stretch up my body exhale cartwheel the hands down down tom inhale updog breathe exhale downward facing dog breathe here now we’re going to inhale that left leg high we’re going to bring it through all the way through a little engineer come up to present we’re here – and now we’re going to get into some doop stretches so we’re going to go to triangle pose so we’re going to straighten this leg but keep this foot pointing out but this is really going to stretch this inner hamstring here then we’re going to exhale come all the way over to the side bring your hand down and maybe triangles away reach up through this arm and feel that we really do stretch through your left hand breathe inhale back up down into a warrior yeah here stretch exhale bringing down any flow inhale that right leg high let’s go down inhale up to present let’s go warrior to inhale up straight let’s go over down feel a lot stretch breathe inhale up and then again let’s go back it over next little down last channel of the class so make it a good one exhale downward-facing dog nice dog beds breathe here and feel the difference of this downward dog who paired to the very first one that we did see if you can go a little bit deeper and push yourself a little bit further next inhale bring your head your knees down and we’re going to go back to that pose that we did at the beginning so reach your left hand out free flyer to the front with your opposite leg back and now we’re going to work our hips a little bit so bring that left hand out to the side as you bring your right foot over if you shake here a little bit it’s okay it’s a lot of hip work let’s heal bring it back stretch elongate bring it down and switch sides always the side stay strong to the center lift come down sit back on your heels this is kind of the opposite of Child’s Pose just to end so bring your feet wide and sit between your heels and then lower all the way down it’s a great stretch and if you are flexible enough to go all the way to the ground and bring your arms up overhead you breathe and stay here as long as you’d like where he can come up come back to a tabletop we’re going to come up to downward facing dog the last one and step or jump or feet all the way through and then we’re back to those stretches so inhale reach up exhale fall forward watch out those hamstrings inhale back pop you would roll one vertebrae at a time all the way down to our final close to asana you can lay here for as long as you like and meditate and remember that intention that you set at the beginning of class so thanks so much for doing that routine with me and once again it’s a great little warm-up for anyone to do in the morning and there’s tons of different modifications if you don’t feel quite as strong to you know go all the way down and chaturanga go on your knees or if you’re not as flexible you know a downward facing dog definitely better knees um it’s just a great little routine to be today going and have a great kind of positive mindset for the rest of the day

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

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Audio Text:
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 & Belly Fat, Complete Beginners Fat Burning Workout at Home, Exercise Routine

>>Read My Full Review Yoga Burn Here<<

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

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

>>Read My Full Review Yoga Burn Here<<

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

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Yoga Weight Loss Challenge! 20 Minute Fat Burning Yoga Workout Beginners & Intermediate

>>Read My Full Review Yoga Burn Here<<

Audio Text:
psyche truth life wisdom hey guys welcome to the joy of yoga I’m Joyce Scola today we are going to be working on part one of our yoga weight loss challenge for beginners this is going to be fun exciting so no excuses join us on your mat so before we get started today I want to tell you guys something very exciting we are actually going to be having a giveaway for this challenge where you can win a beautiful dragonfly outfit similar to one I’m wearing now but actually in black so find out how to enter in this video now go ahead and come to a comfortable seated position on your mat we are going to take our left foot out so it’s parallel with the front of our mat and then stack our right shin on top of our left shin making a nice triangle shape with our legs we’re going to place the tops of our hands lightly onto our knees and start in inhale rising up for cat cow exhaling rounding that spine oh speaking of cat cow breathing in we really want to arch and we’re reaching back with the top Pat back part of our Scout we’re not crunching our neck behind us we’re trying to grow and as we exhale we’re keeping the shoulders planted we’re pulling the belly back inhaling reaching that spine up nice and long exhaling rounding out if you found a little funky this morning or whatever time you’re practicing you can even add a little snake charmer action with your cat cows whatever is fun for you taking nice deep breaths we want to get everything moving and grooving hitting the reset button on our body bringing in all the organs out and on your next inhale comment to sit up nice and tall you can pull the flesh out from underneath the buttocks so that way your sacrum which is your hip bones are nice and grounded and we are going to reach our right arm just out to the side of us taking our left arm up nice and tall exhale reaching out for seeded Hoffman always breathing as we inhale we want to expand that ribcage and exhale really sinking deeper making sure that both of our hips are still squarely on the mat we don’t want to be rising up and if you’re just here this is perfect next if you want to take this a little bit further we can start adding a slight crunch to this again keeping those hips grounded moving with control we can take our right arm behind the back or leave it on the floor and use it for support but we’re exhaling and inhaling with each motion inhaling to rise up exhaling to go alright next inhale come to seated we’re going to scoot that left heel right up by our bottom placing the right heel in front of our knee we’re going to hook our elbow or if you can only reach your hand that’s fine too placing our right arm behind our back and twisting to look back over that right shoulder and if this is too much if you can’t reach your elbow to your knee you can always take the foot that’s planted put it on the outside of the knee that is laying down and then just use your hand so pull on your knee following Tracy mmm I’m so happy to have my best friends with me today and I love that we get to match and have fun so what do you think of our outfits because I’m loving this dragonfly it’s so soft and stretchy they’re so pretty you guys thank you yeah so exciting hmm all right and on your next inhale we’re coming back to sitting now we are going to switch our legs out so our right shin is coming parallel with the top of our mat and our left shin is going to go right on top making that nice triangle placing the hands on the knee cups we’re going to inhale reaching that chest up long keeping the back of the neck nice and long exhale try to make these movements isolated slow them down really use that core use your back make this an action that starts from the ground and works its way up your spine [Music] katie-cat Zeppelin says use your core don’t forget to breathe and on your next inhale go ahead and come up to a nice tall seated position we’re sitting stacked directly over our hips now placing the left hand just out to the side of us reaching that right arm up nice and tall and sliding out on that exhale again keeping that belly pulled in I’m not fussed over here I’m really trying to lengthen my spine still keeping that right hip grounded even if you’re just here slightly to the side that’s great just keep working at it and you’ll get deeper and deeper and then now if we want to take this to the next level we can start our pulses exhaling to reach out inhaling to sit up can even take that arm behind the back or use it to help you Yoga is all about finding what is right for you no two people are the same I’m not your learning curve and on your next inhale coming up to seated we’re now going to tuck that left foot I’m sorry right foot by our hip left foot comes over by the knee again you can take whatever variation works for you but we’re pulling in that bellies zipping it up and taking that left arm behind our back and reaching over keeping the spine nice and long [Music] and inhale coming back to Center okay so next what we’re going to do is some seated twist we’re going to have our goalie arms here and every exhale we’re going to turn to look back over that shoulder and we’re going to inhale to Center and then exhale to look over the opposite shoulder again taking our head with us rabu and exhale really twisting wringing out those organs and inhale back to Center next we’re going to come up for our kneeling Halfmoon go ahead and come to your right knee trailing your foot right back behind you you can step your right hand just out to the side so that way it lands underneath that shoulder keeping that slight bend in your elbow pulling in to the side inhale lifting that foot straight up making sure it’s an alignment with your body activating the belly exhaling we’re gonna crunch forward kind of rounding the spine inhale to straighten out stretch exhale really activating from the core now if this is too much for you you can always come down to your side by scooting your knee down lowering your hip and then bringing your elbow down and then same thing inhaling exhaling to crunch inhale exhale to crunch following along with miss Tracy and one more time inhale exhale crunch and inhale now we’re going to go ahead and do the same thing other side so now I’m switching over to the left knee foot trailing back behind walking that left foot out keeping everything in alignment here inhaling that arm up and foot up exhale crunching in really reaching and extending if you want on your inhales you can even reach back behind exhale to bring that in activating that belly EXO moving at your own pace breathing and inhale back to kneeling alright go ahead and join us on your back with your knees up and feet planted you can take your arms out to the side in a t position or have them bent in the cactus position we’re going to pick our knees up flexing the feet and then we’re going to exhale taking the knees to one side not going farther than what you can do without picking up that opposite elbow exhale other side inhaling to pick back up exhale lower down again keeping both shoulders planted making this an action starting from the tummy if you need to or want to you can take it another level by taking the leg straight up in the air adds a bit more of a challenge really squeezing those inner thighs you can do it I’m shaking storm within calm without inhale back to Center you can go ahead and hug your knees do you want to give them a kiss thank you knees and then same thing putting the arms back out t-position or cactus trying to take them as straight up as you can if you need to have a little bend and out somewhat that’s fine but make sure you’re really pulling in that bellybutton making those toes shake and quiver and on your inhale we’re going to open out exhale bringing up right foot across inhale apart right foot comes behind now exhale taking back up I’m shaking see my toes wiggling squeezing that belly keep pushing the mind gives up before the body does one last one and exhale knees to chest hug it out you can even hold your hands on your knees and kind of pull your shoulders out but pushing your knees forward into your hands pressing those hips around mmm good job way to hang in there me burnin alright now we are going to go into a laying down eagle pose here so we are going to pick up our left knee right leg comes up over and then tuck your right foot under if you can’t reach that right foot all the way around your calf just yet you can follow along with Tracy and you really want to make sure that you are pulling the outside of your calf together so that way your sandwich in it because eventually we want to make it too tucked all the way so then we are going to do opposite arms of our legs so then now my right arm comes in left comes behind wraps under and claps again if you can’t quite get there all the way you can press the backs of your hands together and activating that belly we’re going to inhale extend your legs out and arms up and out and exhale really reaching and pulling open exhaling pulling everything in twisting our way to a smaller belly [Music] bring out those organs and inhale exhale and go ahead and inhale to unwind comfortable oh yeah man let it loose do what you need to yell at me so yes that that’s your actually your IT band and it’s actually getting a really big stretch when you’re pulling on it especially if you’re a desk dweller move DD furloughs oh yes so this will stretch you out while working your core all right let’s go ahead and go for the other side so right leg lifts up making that 90 degree angle left leg wraps over under and squeezing together we want to activate those thighs and flexing my feet now my left elbow comes up right arm reps under and around again if you can only come so far make sure you’re just really squeezing and reaching go ahead and just set yourself here pressing the low back into the floor inhale reaching out long long long exhale bringing your knees to your elbows and yell and if you can only reach so far that’s so fine that’s all good that’s where you are that’s your body no shame in any game yeah just keep working just keep trying iceland and exhale and go ahead and slowly unravel oh good job guys hmm deep breaths here wiggle it out if you want you just let it out what’s that song let it go shake it out shake it out okay no you can go ahead and inhale taking your feet into your hands so I’m reaching through the insides of my legs to grab my heels if you can only reach your calves that’s totally fine or if you have towels or straps by all means use them and here we are going to be activating that belly pulling that belly button in and just reaching to bring our knees to our armpits and if you’re again like I said if you’re just here hanging out and you’re like nose as far as I can go that’s totally fine yeah no that’s awesome I’m all for whatever works for you you find whatever modifications handle you thank you so much for the questions Tracy mmm-hmm curious about life aren’t you and we’re breathing we’re breathing laughing if you want to laugh that’s the best medicine can take live too serious all right so feel free to come down out of your happy baby into shavasana or a comfortable seated position this is where I’m going to tell you how you can win your fabulous new dragonfly outfit what I would like to see is a picture of you falling along to all four parts of this series and take a picture every time you complete one of the videos of you working out to it please tag us on instagram at psyche truth fitness hashtag psyche truth fitness challenge and if you complete all four videos and hashtag us and tag us in your Instagram pictures we will pick one lucky random winner to win the fabulous beautiful black outfit that is similar to what I am wearing and it was so soft and stretchy and I can’t wait to wear this to my next yoga class or lehre class thank you so much for joining and good luck [Music]

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

>>Read My Full Review Yoga Burn Here<<

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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