Tag Archives: flexibility (anatomical structure)

hqdefault 1

Full Body Stretch Yoga – 30 Minute Flexibility & Deep Stretch Workout

yogaburnguide add to cart banner

Audio Text:
hi beautiful friends this is cold chance here with the Oh booty X coming right back from Asia stateside and excited to share some more videos with you all so today we’re going to do just kind of a total body stretch to get everything loosened up so we’ll work on the neck back side body hamstrings and quads of course but let’s go ahead and get started so go ahead and find your seat if you would like to sit on a pillow or something to raise your hips up over your knees sometimes that can relieve some stress if you’re having any issues in your knees but go ahead and just come to seated and take a big inhale and sigh it out let’s take one more inhale [Music] ah so next inhale let’s raise our hands up over our head let’s look up try to grow a little bit taller one more inhale and exhale bring your arms down just start to walk forward while you’re doing this make sure to keep your hips on the ground so at the same time you’re walking your fingers forward you can push the floor away and push your hips back down big inhale and exhale so you can come a little bit lower [Music] let’s walk our hands over to the right so here you want to keep your left hip on the floor so again you’re pushing away at the same time you’re falling forward [Music] you can also start to pick your left arm up a little bit and look underneath if you’d like more of a side body stretch so you can find your degree of where you want to be today one more inhale [Music] go ahead and slither on to the other side so reaching out to the left and also pushing back to keep your right sit bone connected so find where your stretches today if you’d like to lift that top arm can do that or you can stay here inhale who think a little bit lower I’m gonna walk back to Center push yourself back up here inhale again look up reach up and drop your left arm and we’ll keep our right arm and we’ll bring it up and over so looking that’s our right hand to our left ear and just gently pull pull your head down to your right shoulder here you can take your left hand you can open up a little more right here if this feels nice to you you can also reach your arm out you could walk your fingertips out you can also kind of move your arm around so find that spot for you it’ll be different for everyone but I’m pretty sure you can find it most people are pretty tight here so once you find that juicy spot take a big deep breath into it and send some oxygen to that spot roll your shoulders back here we tend to want to come in when we feel the pain so make sure you’re staying open one more release I’m going to take that top arm to your left knee here and we’ll take a twist so top arm to the left knee your left hand behind your hips here we’ll inhale lengthen so bring your spine up and out take it a little bit taller and then exhale we’ll twist our body and then bring your head around so you want to bring your head around the last protect your neck on your inhale come out a little bit and extend up and then twist one more time like someone’s pulling a string and then twist again [Music] unwind all of that and we’ll bring our left arm up break it all the way over bring your left head to your shoulder and then again with your right hand find what’s working for you and where you can find that that tight spot breathe big into it [Music] this is really good for all your computer users out there computers are trying to kill us so really spend a lot of time focusing on kind of undoing the work the stress you’ve created and your shoulders here [Music] and come back up and take your left hand to your right knee will inhale lift up and exhale start to twist and again head around last inhale up and exhale at the time [Music] we’ll take our hands and clasp them behind our head so we’re gonna take like a cat cow a seated cat cow it has the same the same variation same action so let’s inhale push your chest forward roll your shoulder blades together on your back so think about you can even think about visualizing that your shoulder blades coming together onto your back chin up start them going towards the ceiling here exhale we’re gonna round so bring your elbows together tuck your chin as you start to curl your back this should light up the muscles going on either side of your spine here so you can control the intensity so if you need to come not go as far this can be intense inhale separate your elbows look up just out to arch your back and again exhale bring it all back in [Music] inhale expand exhale come back down one last time inhale open and expand [Music] and then bring it back in belly toward your spine I’m good come back to seated here so we’re gonna come into cat cow and just turn sideways on your mat let’s go this way alright so we’re gonna come onto our hands and knees if you want to put a blanket underneath your knees for some more support feel free to do that here blanket or a towel anything will work so let’s take our hands underneath our shoulders our hips over our knees spread your finger pads wide and your knees about hip distance apart your toes will be on the ground here so we’re gonna take that same action the cat cow right here so we’re gonna inhale again chest comes through hips come up belly to the ground the same actually different position exhale push the ground away pull your spine up towards the sky bring your belly in towards your spine so everything’s moving up inhale bring everything back down you can go really slow here and fill that articulation of your spine so you’re not just pushing your belly down you’re also pulling your chest through so there’s two actions down and out exhale push away tuck your tailbone everything up and again inhale come through there’s also an action here of feeling like your knees and your hands are pulling together that’ll create that feeling of your chest coming through so you’re really pushing together [Music] really exaggerated this action it’ll get you really deep stretch wonderful let’s take our right hand right underneath your gaze here so we’ll move it over to the middle take your left hand and we’ll reach up you just final twist here and then take it and we’ll thread it all the way through so you’ll come down to your left shoulder here you can take your top arm and walk it out you can also walk it over to the left and look underneath your right arm so whichever feels better to you this will be a little bit more of a stretch here or you can keep it just straight so inhale walk your top arm back push yourself up and we’ll replace our hands here so let’s take a left hand right underneath right arm inhale open and then exhale twist bring it all the way through so we’ll come down to our right folder here you can take your top arm anywhere you’d like you can also push away here if you’d like to twist a little deeper or you can just walk it out [Music] one more inhale [Music] bring your hand back and push all the way back up here let’s go ahead and sit back Child’s Pose so let’s take a widen ease Child’s Pose so separate your your knees here is that your hips back walk our arms out your hips may not come all the way down you may be more like this and that’s fine too so whatever feels good to you but walk your fingertips out so we’re opening up underneath this underneath your armpit [Music] and inhale go ahead rise back up here so come back into tabletop we’ll start to transition into downward dog and start to open up our legs here so let’s take an inhale they come back on your exhale you’re gonna start to round like we were doing but then we’re gonna tuck our toes and push back into down dog so just take it small don’t go full expression and then we’ll inhale come back to our knees pull your chest through and look up it’ll slowly go deeper into your down dog exhale tuck your toes push away with your hands and he’ll come forward pull your chest through arch your back and then again exhale we’re slowly articulating the spine tucking the toes pushing back and this time let’s stay let’s check in with our hands spread your hands again very wide here why does you can like gecko hands gecko palms push away you can have your knees bent here your heels do not have to be coming towards the ground they want to be coming towards the ground but they don’t have to be touching the ground that’s the direction they’re going but they don’t have to be there and we’re pushing away we want our sit bones coming up towards the sky there inhale here sale or inhale [Music] start to shift through weight forward into your hands and slowly take little baby steps we’re gonna walk towards our hands it’s very slowly come up towards your hands I’m gonna separate our feet go let’s go all the way to the corners of edges of your back here so drop your body grab your elbows and just Rock side to side on your knees and start to open up your hamstrings and you can sway side to side here to just start to slowly wake up in there depending on what time of day you’re doing this that could be tighter tighter than others but just be gentle with yourself no one come to Center and again let’s take that twist that we did on our knees so take your right hand below let’s bend our little bend your right knee bend your right knee right hand here and we’ll twist open to the left and you can take your you can take your left hand to your sacrum or you can bring it up we’re just going to twist around so your left leg straight your left arm is straight and we’re bending in to our right inhale exhale one more inhale and exhale come back around and let’s replace so left hand left knee bends inhale I’m twisting open to the right and take one more inhale and exhale come back to Center step to our feet together here halfway lift then exhale fold plant your hands step back with your right leg we’re gonna drop our knee as well and again you can keep the blanket right there if that’s helpful untuck your toes we’re gonna take our left hand off the side of the mat and you can just lean over to the left you can bring your arm up we’re gonna open up this whole side body I’m sure you can feel it already before you get you don’t have to go very far into this to feel it but we’re just gonna kind of feel like you’re arching over so we’re just gonna arch over and if you can bend this arm to go a little bit deeper or you might just be right here today this is an intense stretch we don’t get into the psoas a lot so this might be new for for some of you a big inhale go ahead and drop that hand and take your right hand to the inside of your right foot we’re just gonna reverse this so we’ll twist over to the left here inhale exhale you’re feeling frisky today you can grab back for your left foot for your right foot sorry and get into the quad stretch or you can just stay right here today and know that that’s an option for maybe another day go ahead and frame your foot go and replace your hands here and we’re gonna push back so we’re gonna start straightening our front leg bring in your back leg so we’re gonna step it up about a foot today let’s go about a foot wherever you can wherever you need to go to drop your back heel so our back here will be at a little bit of an angle or back foot so be coming towards the right of the room here so we’re gonna take pyramid pose our hips want to stay centered they’ll want to come out to the left we want to keep them centered here so that means that you might need to bend your front knee you might need to come in a little bit more but those are the things that we want we want the back hill on the ground we want our hips going forward so just find what where you need to be to make that happen today I’ll stay about right here so once you find where we’re at where you’re at today go ahead and inhale and lift so every time we inhale we want to lengthen kind of a feeling of like I mentioned earlier like if you get a string attached to your head so you’re lengthening out of it in I’m gonna exhale then will fall forward and come into the stretch inhale lengthen and exhale fall just helps you work with your breath with that natural movement in helping exhale fold one more time inhale lengthen and exhale fold go ahead and plant your hands here we’ll take a big step up to the top of the mat and place your feet next to each other inhale lengthen out of your hips and exhale fold you can keep a bend in your knees here let’s do that one more time inhale lengthen and exhale fold let’s step back with our left foot now come down onto your knee kind of settle in here so we’ll take our right hand off the side of your back so you’re kind of coming up into your hips it really helps another thing that helps is if you are kind of feeling like you’re scissoring your thighs together or you’re compacting your hips it’ll help keep that strength also engage your core so you’re not quite as coming into your joints as harshly so to really feel that engagement in your core and your hips then bring your arm around so we’re centered here were stabilized here and then we stretch from this from a center spot so then go ahead and then you can start reaching over if this is too much you can also keep your hand right here and come this way so just think about rainbowy over the side here and this whole line should be lit up [Music] we’re inhale lengthen try to grab for the corner of the room and fold it over actually let’s do that one more time I feel good inhale lengthen I’m gonna exhale come over a little bit more we’ll come back around we’ll place our left hand on the inside of your left foot we’ll twist open to the right so bring your your top hip so your right hip here you can kind of feel like you’re bringing it back like bringing that femur bone back with you as you twist it’ll keep your hip centered and square know also when you do for stretching your IT band which we all need so twist around think about bringing your right hand back you can also grab your foot here if you would like and add in a quad stretch this is a multitasking stretch so wherever you are take one more inhale exhale release so replace your hands we’ll frame our foot straighten our front leg and find where you are here today so I’m gonna step in and they might be completely different on both sides you want your back foot at a diagonal your heel touching and really step into the back edge of your of your back foot so your arch doesn’t fall down you really want to connect that back edge a minimal Center we’ll square our hips facing forward so you kind of want to pull this right hip again pull it back into its socket so whenever you feel centered and straight here let’s lengthen up and then exhale fold and just continue to move with your inhales come up a little bit and lengthen and then fold on the next hill a couple more times inhale lengthen exhale fold inhale lengthen and exhale fold go ahead and plant your hands we’re gonna step back into plank this time so step back into plank [Music] take an inhale here you can stay in a plank you can bring your knees down either place it’s good right here whichever place you’re AG you want to roll your shoulder blades back and together on your back wherever you are let’s take one more inhale bring your core up towards your spine so belly towards spine let’s everyone go ahead and come to your knees here untuck your toes we’ll shift forward a little bit so bring your chest a little bit forward through your hands with your elbows in we’re gonna come all the way down slowly all the way down to the ground so let’s take our hands clasp them behind our back or you can just bring them to your sacrum if that’s easier we’re gonna bring our chest up and start to bring your fist towards your feet so we’re gonna be stretching away shoulder blades on your back this is another good one for your computer workers really bring them on the back here so inhale a little bit higher every inhale try to lift a little bit higher one more you can do it inhale leaving your chest up bring your hands forward underneath your shoulder blades and then press up into Cobra and then go ahead fall down you can rest your head on the left side here so we’ve done some twists to help with flexibility of your spine and this is a really good exercise now to help with some strength you want the flexibility but you also want the strength to keep a healthy back so we’ll do a little bit of both they work together so we’re gonna do a different variation of this let’s take your hands and place them behind your head on an inhale we’ll lift up so your whole back body will be lit up here I’m sure you can feel it if you were wondering what was working here inhale lift a little bit higher and really push into the floor with your toe with your tops of your feet that’ll help as well let’s do one more inhale keep your chest up bring your hands around underneath your shoulder blades inhale in Toccoa so you always want your arms bent in Cobra you never want to completely straighten but roi your shoulder blades on your back beautiful let’s push all the way up into Child’s Pose up and back and stretch your arms out here [Music] back up let’s come back we’ll do just a couple leg stretches couple more leg stretches here so let’s take our feet straight out – Pasha mota here we’re gonna lift up and out like we did at the very beginning pull your belly in and start to shift forward and we’re looking for length here so you want to be coming towards your feet not necessarily toward your knees so keep your back straight come forward if you want to bend your knees you can also put a rolled-up towel Blake it anything right here we really want to focus on keeping your back straight and bend over inhale this is a really good counter pose to the back of thing we just did and one more inhale exhale fold [Music] wonderful just come back up and to feed it where we began we’ll take one more twist just to get everything everything out here so let’s do the same twist that we did at the beginning let’s take our right hand to our left inhale up and out exhale and I’ll stretch up and out [Music] come around to the other side the left hand on the right knee inhale and exhale twist it out [Music] come back to Center all right thank you all for practicing with me today this is just a good quick routine to kind of wake up everything or we may be relaxed everything at the end of the night but thank you all for practicing with me and I will see you next time again hold chance at yoga TX Thank You Yogi’s he’ll come forward chin up exhale push back a chair [Music] should feel really flowy you want to be matching your breath with the movement so it should kind of like you’re riding a wave you [Music]

READ MORE

hqdefault 2

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

>>HAVE A LOOK AT YOGA BURN<<

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

READ MORE

hqdefault 78

10 Minute Yoga Workout for Beginners – Improve Flexibility

>>Read My Full Review Yoga Burn Here<<

Audio Text:
hi welcome my name is golden I’m going to lead you through a basic yoga routine it’s going to get you more flexible lean and that body you want you ready okay we’re going to start with Sun a so begin with your feet hip-width distance apart you’re just going to roll down and relax your hands down towards the ground we’re just warming up our legs here you can grab opposite elbows maybe sway side to side this is called ragdoll pose then place your hands down and step your feet just a little wider if you have a map just right outside of your mouth place your left palm down and open your right arm up to the sky so you have something on your shoulder and you want to show it to someone above you exhale down opposite hand right hand down bring your left hand up to the side beautiful now tilt put your feet back together so your big toes touch and your heels are slightly apart inhale to a halfway lift so place your palms on your shins or if you’re very flexible you can place your fingers on the ground and inhale look forward creating a nice flat back reaching the crown of your head towards the wall in front of you exhale bring your nose to your knees email all the way up to Mountain Pose reach your fingertips up towards the sky and relax your shoulder blades down and back beautiful inhale here now we’re going to do a little back bend bending right at your bra strap with cactus arms and lift your chest towards the ceiling just a little one your first one inhale back up Mountain Pose and then fold forward inhale halfway lift now for this one you’re going to place your pants down the ground about shoulder width apart step your feet back into a plank position bring your body forward about two inches and then chaturanga when you try to round where you want to bring your elbows in to your sides squeezing your ribcage create a 90 degree angle try not to go below that stop with your 90 degree angle turn your feet over and then inhale to upward facing dog now this is the more advanced position this is a little challenging for you just place your legs down on the ground this is perfect to pull your shoulders back lift your chest chop your toes and exhale to downward facing dog let’s take a few breaths here since the start first downward facing dog you want to pull your weight back and up and relax your heels down towards the ground know that if you’re feels don’t touch the ground that’s totally fine inhale look up to the top of your mouth and take a set up tweening your fingers press your toes together inhale halfway lift exhale full-forward knees to nose or nose to knees inhale rise up to Mountain Pose exhale small back bend maybe get a little more here than last time in us straight up exhale dive forward inhale halfway lift find lengthen your spine exhale plant your hands down step back let’s go through that chaturanga again pull your weight forward bend at the elbows you’re getting those nice firm arms here lift your chest exhale downward facing dog again take a few breaths here settle into your down dog pull your weight out of your shoulders so you can dump your weight into your shoulders like this and over time you’re going to start to feel a to shoulders so consciously pull your weight back and up so that most of your weight your feet instead of in your hands and your shoulders beautiful inhale look up to the top of your mouth between your hands and step up between your hands last one inhale halfway lift exhale fold your nose towards your knees inhale all the way up find a bigger back than this time so using all of your lumbar and thoracic spine look back behind you inhale exhale fools or refugee from your hips inhale halfway lift lats chaturanga for finished sequence open your chest exhale downward-facing dog next up we’re going to move into our warrior one and warrior two inhale your right leg up to the sky toes facing the ground so I’m not turning my leg out and splitting open keeping my hips in line exhale step through to a low lunge you have to use your core to get and put that foot down silently turn your back foot down so it’s at a 45 degree angle so this would be parallel to back from your back we’re going to a 45 degree angle and really keep our hips facing forward rise up this is your warrior one so to open up here from warrior one to warrior two we’re just going to open up to the side bringing your foot parallel to the back of your mouth and seem nice and low into your warrior two beautiful so you’re creating a 90 degree angle with your front knee your back leg is nice and straight and you reach you with energy and opposite directions inhale forward exhale your right elbow to your right knee this is extended side angle reach your left arm up overhead or maybe past your ear then inhale reverse your warrior keep your knees bent reach back avoiding your knee joints stretch feel stretching your side want to make sure it smells stretch me back that works and come chaturanga and I was last inhale upward facing dog and then back to downward facing now I’m going to do that on the other side then you’re going to have a little breather okay inhale your left leg high exhale step through low lunge turn your back foot foot to 45 degree angle keep your hips facing forward get nice and low work those legs open up warrior two inhale here exhale extended side angle now that if this is like totally a breeze for you you can let that arm go and reach all the way down to the ground the last option is to take that aren’t up off the ground really using your core reach so now you know the different levels inhale up beautiful and wiggle your arms down bring your foot step back chaturanga inhale updog exhale downward facing dog take a few breaths here inhale look up to the top of your mat take a step up inhale Mountain Pose bring your hands into your heart center feel your heartbeat see you’ve got your heart rate up a little bit nobody does help you to lose weight okay namaste is for joining me today and I’ll see you for the next segment make sure to like you subscribe you

READ MORE

hqdefault 80

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

READ MORE