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Morning Yoga Workout ♥ Better Than The Gym | Strength & Stretch

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Audio Text:
hey guys we are in beautiful Costa Rica I’m at surface de villas in Santa Teresa and I have an awesome yoga sequence free today which is called sunrise surf yoga this yoga sequence is targeted for surfers or anyone that wants to work their shoulders their core and their hamstrings it’s also a great way to start your day in the morning so if you’re ready grab some water your mat let’s do it [Music] [Music] okay guys so starting in Child’s Pose opening your knees nice and wide and allowing the chest to come right in between the legs [Music] finding your breath breathing into the lower back inhale exhale slowly from here rounding up into our tabletop position hands and knees on the mat inhale open up into your cow exhale rounding into your cat inhale open exhale rounding the spine inhale arching your back look up exhale round one more time like that and you let it go and from here bring the hands all the way to the top of you’re not taking a puppy posture allowing the hips to stay over the knees and letting the chest fall right into the mat it’s a great posture to open up your upper back stretch out the shoulders and then bring the elbows down transitioning into your baby Cobra allow the hips to come forward look up to the ceiling and then lift the hips back up coming back into your puppy pose letting the chest come down deeper into the floor and then walking the hands back into a tabletop extending your right leg all the way back and reach in your left arm forward holding this pasture engaging your abdominals drawing the navel into the spine inhale extend your leg and arm exhale crunch inhale reach touching the elbow to the knee reach and crunch reach and releasing the left hand tucking your left toes lifting up into one-legged dog reaching your right leg up to the sky bending the right knee coming into plank touching your chest with the knee for one inhale reach exhale to reach the leg up exhale bring it to the chest three reach the leg up exhale four reach it up stretch hold exhale releasing into your high plank opening into side plank onto your right hand left arm reaches up stacking your feet or if you like to modify bending the bottom knee into the ground and then releasing the left hand back down go ahead take your knees and give me push-ups two three for high plank deep breath in exhale chaturanga dandasana inhale upward dog exhale downward facing dog put a moment to really release and then coming down onto the knees into Child’s Pose rounding up through the spine back into tabletop let’s switch other side left leg extends right arm reaches forward find your balance and hold draw the navel to the spine deep breath in exhale crunch inhale reach exhale touching your opposite elbow to knee exhale crunch inhale as you extend exhale crunch reach reach release the right hand tucking your toes under and lifting up into one-legged dog into the other side hold and breathe bending your left knee exhale come forward into plank one and he likes down the leg touch the knee to chest two inhale reach touch knee to chest three reach for very good reach and hold lower the left foot down downward dog round through into plank give me push-ups two three four tuck your toes under lift up into your high plank and chaturanga down inhale upward dog exhale downward facing dog rounding through the spine into plank and then opening into your side plank on your other side right arm reaches up the left hand stays down again stacking your feet or bending the bottom knee to modify and right hand comes back down deep breath in exhale take yourself back into chaturanga upward dog ullu exhale downward facing dog give it a good stretch allow the heels to release and then round through the spine into plank coming down into our elbow plank hold in your plank and then slowly lifting up into dolphin lift the hips up into the air exhale drop one up drop it into plank to lift the hips up plank three it’s almost like a downward dog except we’re staying on our elbows lift up and plank great exercise for the shoulders and the core hold your plank breathe and then going side to side dipping one hip at a time to the mat working the waistline in your obliques don’t have to physically touch the ground just come close to it with each hip hold hand hand onto the mat elbow elbow hand hand elbow elbow so using the strength of your upper body to come up into high plank and then coming down into low plank hold in your high plank chaturanga upward dog lift exhale downward facing dog hold and breathe reaching your right leg up bending the knee exhale stepping forward into your right high lunge standing that right leg allow the forehead to release to the knee bring it down into the lunge exhale as you extend inhale Bend exhale and push and he’ll come forward exhale extend and hold get that forehead close to the knee coming back into your lunge deep breath in exhale reaching the arms right up to the sky hold and breathe palms together if you can and then opening into your warrior two releasing the right hand down left arm up into your extended side angle and go ahead and reach the left fingers to the very top of your mat lengthening the entire left side of your body coming up and then releasing into your peaceful warrior your right arm up left arm down keeping that front knees still bent over the ankle back to your warrior two reach the arms up extending that right knee and turning the toes inward slight pitch and toe in the toes and then go ahead and take your body forward into your wide legged forward fold hands come on to the mat or if you have a prop like a block or a chair hold on to the prop your goal is to get your forehead as close to the floor as possible you can also reach the hands for the ankles to help yourself get a little deeper into this pose breathe in exhale slowly hands back to the neck rounding the spine bending the knees coming up inhale arms up to the sky exhale turning your right toes out back into warrior two reach the arms up exhale big step with the left foot into your Tadasana inhale arms up big breath in exhale forward fold staying for a moment adding gentle nod of the head you can also go a little deeper by placing your two fingers over to your big toes and pulling your body closer towards the knees up you’re more advanced you can place the entire hand underneath your foot come back over inhale halfway exhale stepping back into your plank position chaturanga dandasana or a push-up if you like to take a more advanced version upward dog exhale [Music] downward facing dog reaching your left leg up to the sky bending the knees stepping forward top of your mat you can take a couple of steps if you need to to come forward exhale extending your left knee inhale forward exhale push and extend inhale forward exhale extend the left and you let your forehead come down over to the knee inhale forward into lunge exhale extend and hold breathe I mean back into your high lunge and then from your finding your balance reaching the arms up to the sky hold sinking down deep into that lunge and then from your opening our bodies into our warrior two and then coming over into your extended side angle left fingers reaching for the mat as your right arm reaches towards the top of your mat fully lengthening that right side of your body deep breath in and exhale come all the way up into warrior two peaceful warrior your right arm down left arm up careful that that front knee stays over the ankle does not roll in coming back to Center reaching both arms up extending your left knee turning both toes in and taking our wide legged forward fold one more time this time to go a little deeper we’re going to try and bring your hands through the legs and see if you can bring the forehead closer to the mat you can also take our first version by keeping the hands on a block or a chair or on a mat and now clasping your hands behind your back go ahead and take the hands forward and allow them to fall towards top of your mat giving the shoulders another stretch and then slowly rounding on through the spine coming all the way up and arching the back see if you can look to the back of the room open and come back to Center inhale reach the arms exhale warrior two and big step with the right foot top of your mat deep breath in reach exhale forward fold hold and breathe inhale halfway up exhale stepping back we’re jumping into your plank go ahead and take four more push-ups or if you wish go ahead and write into your chaturanga upward facing dog exhale downward facing dog stretch it out let the heels sink into the floor open through the upper back and the shoulders and very slowly coming back down onto the knees I’m going to do our thread the needle opening the right arm out first and go ahead and thread that right arm through allow the left hand to reach forward and try your best to get that right shoulder onto the knot so you feel the stretch along the right arm looking towards the top of your mat if you can reaching the left fingers forward and then switching sides left arm opens exhale bring the left arm through drop the shoulder down reach the right fingers go ahead and release try to get that right shoulder to come on to the mat as well so you deepen the stretch along the left arm coming back up walking over into your seated position reaching the arms up exhale bring your knees together releasing the hands over to the floor into your Child’s Pose staying here for a moment breathing in and exhale let it go rounding up the spine up to a seated position we’ll go ahead and make yourself comfortable on your mat crossing your feet in front and resting your hands on your knees taking a moment to roll the shoulders back a few times and breathe inhaling reaching the arms up to the sky exhale hands together over to your heart bowing down to your heart and thinking yourself for this wonderful practice today for allowing yourself to start your day in a great way thank you guys so much I’ll see you again soon bye [Music] you [Music] [Music] [Music] you [Music] you

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Yoga Workout For Weight Loss ♥ Quick & Effective | Waveland, USA

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Audio Text:

[Music] [Music] hello friends welcome to Waveland Mississippi we are here right now on a beautiful beach on the Gulf of Mexico and today I’ve got a very quick but effective yoga practice for you and uh this year the work that is going to be all about working every muscle in your body and it is perfect to add into your weight loss program so if you guys already grabbed your mat grab your water and let’s get started [Music] [Applause] [Music] alright friends we’re gonna begin today is standing at the top of your mat feet together let’s take a deep breath in reach both arms up to the sky and then exhale start to dive yourself all the way down into your forward fold releasing the hands here just taking a moment to walk it out bending one knee at a time just letting go of any tension here in the hamstrings [Music] good now from here bending the left knee keeping your right leg straight extending your left arm up to the sky so feeling that stretch here keeping your gaze up towards the sky inhale and exhale now stay with that same position the arms and just step your left leg to the back of your mat so coming into a twisted high lunge here and then slowly releasing the hand inhale then exhale stepping back into your plank you’re gonna bring that right knee to your chest bring it out and then kick nice and high aim and kick so using the core and then the glute knee and kick knee lots of power here and kick me and kick keep going me and kick me and kick and play chaturanga dandasana inhale upward-facing down and exhale downward-facing dog just taking a moment here to breathe allowing that chest to release towards the man beautiful let’s look to the top of the mat bend your knees step or hop forward inhale coming up halfway exhale release and slowly make your way up to standing inhale reaching up to the sky exhale dive it all the way down inhale halfway exhale bending your other leg now so right knee keep your left leg straight reaching your left arm up to the sky [Music] holding this position here and breathing deeply see they can look up towards that top arm bending both knees I’m gonna step your right leg to the very back of your mat twisted lunge here [Music] awesome releasing the hand inhale and then exhale stepping back into that plank now with that left knee gonna bring it into your chest back and kick to the chest and kick chest and kick chest and kick keep going staying nice and straight with the body just work that leg engaging the ABS engaging the glue good job [Music] last one you got this in and kick take your chaturanga dandasana inhale upward-facing dog [Music] open up and exhale push it back into your downward-facing dog take a moment here take a nice big breath in through your lungs exhale out on your next inhale bend your knees step or hop forward inhale halfway exhale release and slowly come up to standing inhale reaching up to the sky exhale dive it down inhale halfway exhale from here stepping that left leg to the back of your mat reaching both arms up to the sky it hold it here opening up through the heart slowly palms your hands together and let’s take that twist so your left elbow to your right knee twisting from the bellybutton keeping the hips square now stay here or if you’re a little more advanced see if you can extend both arms and then so they bring the hands back together if they’re extended and then going to transition right into that twisted chair so feet together knees together stay in that same twisted position with the upper body breathing deeply looking up towards the sky untwist the body reaching both arms up to the sky but still low with the hips extending both legs exhale come down to your chair for one we’re going to do chair squats and to reach and three reach and four getting nice and low with those hips five six seven [Music] a blast to and hold it there breathe pull the navel into the spine hold exhale dive it all the way down to your forward fold halfway exhale step or hop back into play taking for chaturanga push-ups here two three and four chaturanga dandasana upward facing dog and exhale take it back into your downward facing dog take a moment here take a breath once you’re ready bend your knees step or hop forward halfway up exhale release and then slowly come on up to your standing inhale reach up to the sky exhale dive it all the way down inhale halfway lengthen exhale from here step your right leg to the very back of your mat reaching both arms up to the sky holding that high lunge first and breathing deeply arms together to your heart and then taking that twist your right elbow to your left knee left elbow points up to the sky and then see if you can bring your gaze up towards the sky as well [Music] extending both arms if you’re more advanced otherwise staying that was let’s bring the hands together they’re not already there and shift all of your weight to that front foot because we’re gonna transition into that twisted chair I mean the low with the hips wasting from the bellybutton breathe here hold now untwist the body only extending both arms it inhale reach up stand up exhale squat for one two three four [Music] six and seven get nice and low eight nine last one hold it there ten pull the navel to your spine get nice and low here and then dive it down into your forward fold halfway exhale step or hop give me four push-ups four three two last one chaturanga dandasana inhale upward facing dog exhale take it back into your downward facing dog awesome just take a moment breathe deeply and your knees exhale step or hop forward halfway up on your XE we’re gonna come all the way down to our mats now sit right over to your mat lift both feet up into the air into your boat posture all done for you here then what you’re gonna do is bring the hands behind your head and simply extend one leg at a time one two three four with control five try to keep your balance six seven if this is too difficult bring the hands to the floor nine ten awesome come back to your boat posture and then boat to canoe for one two three four five six seven keep going eight nine ten hold it drop your hands and then slowly start to release all the way back into your plow posture try to get those feet over to the other side of the mat and if you’re comfortable go ahead and transition into your shoulder stand supporting your lower back with your hands if you’re not comfortable with this posture just stay in your file try to just keep those legs over your head if you’re in your shoulder stand come back to your plow release the hands let’s just hold that position again feeling that nice stretch through the back and then slowly let’s release starting down with one vertebra at a time once your back is flat on the floor release the legs and come back up for woman leg lifts here two and three try to keep your lower back pressed to the floor four and five six seven eight two more nine last one and ten so going right into your happy baby pose reaching for the outsides of your feet or your ankles so your big toes with two fingers and simply we reason here pulling the knees towards the mass and then extending the legs all the way up bending the knees and giving yourself a big hug here pulling your knees as close to your body as possible awesome now once you’re ready you’re just going to release that ball position letting go of your arms and legs give yourself a big stretch here and then go ahead roll over to one side and come over to a seated position on your mat with your feet crossed let’s take a moment here take a deep breath in reach up to the sky exhale hands to heart and again deep breath in reach up to the sky exhale and start thank you so much for joining us today on this beautiful beach on the Gulf of Mexico wishing you lots of love and we’ll see you soon namaste thanks so much for watching if you like this video feel free to give it a thumbs up and also check out more yoga workouts on our channel and don’t forget to follow us on social media to stay up to date with all our adventures bless of love see you soon [Music] you [Music] [Music]

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20 Min At Home Yoga Workout

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Audio Text:
hi welcome to your goats in yoga practice is going to help you to feel healthy it’s going to help you to be the best version of yourself practice regularly so this 15 minute at-home yoga workout designed for people are newer to yoga is going to help you to get strong and flexible so that you can introduce yourself to Folio go practice hope you enjoyed the video hit the like button leave a comment below and subscribe to the channel let’s get started alright let’s begin seated take a seat on something comfortable or uncomfortable I’ll be shooting a block but have a seat sit up straight and tall bring awareness to your posture most of the day we spend unaware of our posture and through yoga practice we start reading more aware of the posture and how the body can relieve itself of pain by how it holds how we hold ourselves so start by bringing your awareness to your lower back in your pelvis bring the back of the pelvis in and up so that the spine can go upward let the shoulders release back turn your hands on to your sides palms facing up close your eyes and connect to your breath so yoga is a breathing practice when a practice knows breathing breathe steady in and out through your nose feel the lungs expand as you breathe in and feel the lungs deflate as you breathe out just take two more conscious breaths because then open your eyes keep your focus inward twist to your right put your right hand behind you left hand to the outside of your knee grow the spine tall you’re twisting come back to Center and Swiss to your left in help resist fine upright lift through the back of the pelvis so your lower back come back to Center change the cross of your legs twist to your right go tall as you twist twist to your left sit up tall as you twist come back to Center now interlock your fingers turn your palms to face inside out raise your arms up but as your arms go up you’ll feel because the back muscles aren’t very strong and the shoulders are tight that you want to sink back instead take the spine in and up and stretch up through the hands open up your shoulders bring your hands back down change the interlock take the other index finger on top turn your palms inside-out lift through the chest go forward and up as you stretch your arms break up the tension in the shoulders turn the thumbs up towards the ceiling and firm your elbows in let your inner arm bones drop down bring on in fact down good then come on to your hands and your knees place your hands right underneath your shoulders place your knees underneath your hips as you inhale take your spine into a back bend tip your sit bones up to the ceiling wheel your chest through then exhale from the pelvis tuck under round through your lower back middle back upper back look back at your navel inhale arch your back and exhale round out one more time inhale arch your back and exhale round out then inhale into neutral you point your big toes back take your knees wide enough for your wrist if it between stretch your hips back to your heels and walk your hands forward head down you come back up onto your hands and your knees all right now let’s practice strengthening the spine so with your hands right underneath your shoulders open up across your chest draw your belly up curl your toes and lift your knees up just an inch modified plank then set your knees back down stretch your right leg back and then your left press down through your toes lift on your inner thighs as you draw your navel up reach your chest forward then set your knees back down good now let’s practice downward facing dog so down dog can be difficult with the leg straight if you’re newer to yoga so we’re going to practice with the knees bent take your hands a handprint forward stretch down into your hands evenly turn your inner arms forward then keeping a bend in the knees lift your hips up and stretch back stretch down into your hands turn your biceps forward and lengthen the sides of your trunk the sides of your spine reach reach reach now bend the knees lift your hips up stretch up through the hips up through the thighs and stretch through the sides of the trunk down and towards the hands reach this back good to set the knees down and stretch back into Child’s Pose take a few breaths to recover here again come back up onto your hands and your knees curl your toes lift your knees start to stretch back now turn your heels so they point straight back the feet aren’t turned in or turned out a little better the knees stretch the hips up and away reach down through your hands lengthen through the sides of the trunk now start to lift up through your thighs breathe lengthen to your spine [Music] and set your knees back down stretch back into Child’s Pose then I come back up onto the hands of the knees downward dog stretch back and walk your feet forward put a little bit in your knees and let your head drop then place your hands onto your hips press down to your feet inhale come all the way up to stand okay three do a little Sun Salutation to warm up and then we’ll hold a couple of static postures to open up and also build strength with your feet together stand tall upright inhale raise your arms up and overhead exhale fold forward butin awesome inhale make a flat back bend your knees so that the pelvis consists you can lengthen your spine like we practice seated then step your left leg back into a lunge lower your left knee down point the toes back inhale raise your arms up exhale downward dog stretch back from down dog look in between your hands step your right foot all the way up inhale up on your fingertips lengthen exhale step your back leg forward fold forward press down into your feet inhale come all the way up to stand exhale fold forward inhale flat back step your right leg back lower your knee down point your toes back inhale raise your arms up exhale downward dog stretch back step your left foot all the way up inhale come up onto your fingertips lengthen your spine step your back leg forward and fold forward press down into your feet inhale come all the way up exhale fold forward inhale make a flat back this time step right back to down dog inhale into plank pose bring the shoulders to sack over the heel to hand set your knees down lower your chest down to the floor inhale into Cobra belly back then turn your shoulders back open up your chest firm your legs and lift your kneecaps lower your chest back down press up onto your hands and your knees stretch back to downward dog look between your hands walk your feet up to the front of the mat inhale flat back exhale fold forward press into your feet come all the way up to stand raise your arms and bring your arms to your side all right now separate your feet wide apart spread your arms out extended hands and feet posts stand tall practice a growing tall through the spine as you stand with your arms spread then turn the left leg in a little turn your right leg all the way out bend your knee warrior two again grow tall through your spine this will help to strengthen your core so in every standing pose is the core strengthen if we practice standing upright keeping the chest open stretch through your back leg as you bend your right knee now set your form down onto your side take your top arm up again open your chest spine long stretch your back leg take your top arm over your ear inhale come back out expanded hands and feet post turn your feet to the other side turn the right toes in a little turn your left leg all the way out bend your left knee go tall through your spine if you’ll steady on your feet so you feel your leg muscles turn on to support your spine now let your left eye drop a little deeper keep stretching your back leg good let’s go right to the next pose set the forearm down on to the side take your arm up expand your chest lift your belly take your arm all the way over here without closing your chest keep the left right side of the chest open reach through your back heel stretch that leg bend your knee little deeper good then come back up parallel your feet stand halt bring your hands onto your hip turn your feet turn your right leg all the way out this time pivot your back foot in a little more than halfway raise your arms up to the ceiling warrior one stretch your back leg lift up through your belly strong core bend your right knee five breath inhale come back up turn yourself to face the other side hands to hips stretch your back leg open your chest and tall raise your arms and bend your left knee come back up turn your feet to their parallel step your legs together and stand in Mountain Pose so just feel all the energy that’s moving through your body how open you feel after having done the standing poses you feel strong more flexible all feels good all right now let’s do a little bit of core work I did say this is going to be a workout so sit with your legs stretched out in front of you and practice sitting up tall for most people to try to straighten the leg if you haven’t practiced much yoga the back body you want to pull back in under if you try to straighten your legs so I want you to bend your knees just a little bit and practice lifting up through the back of your spine keep your chest open then sit back so that you find your tail bones balance in between your tailbone and your sit bones like a tripod grip your abs and bring your knees up then lift your feet a little higher than your knees and open up your toe mound squeeze your core muscles stretch your right arm for without twisting stretch the left arm forward as well squeeze ABS it open up the toe mounds pull your belly up good then bring your hands back down and sit up tall a little bend in the knees here grow the spine upright again lean yourself back you got another one in you find the sit bones the tail grip your abs to bring the feet up because it then take your left arm forward without twisting squeeze your abs to keep you steady take the right arm fold open up the toe mounds keep the feet up good again come back into don dawson’s t do staff pose curl the spine upright nice now lie down onto the back bring your legs in the tabletop position fingers behind your ears crunch up to your knees exhale squeeze your low abs and stretch just your right leg forward lower it halfway bring the knees back together stay up crunch up send your left leg forward and lower it slowly so all is strengthen your abs here strong core muscles crunch up one more inch bring your knees together lower your head down okay one more round crunch back up come up strong to your knees pull your abs in slowly stretch your right leg forward don’t let your lower belly fall pull it back in bring that knee back in crunch up one more inch slowly stretch the left leg forward don’t lean back stay crunched in crunch the ABS bring the knees back together lower yourself down take your arms to the side open up your leg open up your knees suit the baddha konasana lying down bound angle feel all the opening in the hips now also take your arms out to the side like in a cactus position let the shoulders open up she’ll forget to breathe and let the hips open okay now let’s just do a little supine twist to finish off so bring your knees together take the arms out to the side cross your right ankle over your left knee and let the legs fall over to the left come back to Center change the cross of the legs and let the legs fall over to the right good bring your legs back to Center you’re all done you survive stretch your legs out turn your palms up all right great job so take this time in course pose to relax let all the poses all the strengthening and stretching you did at the knee to the body so the body can receive the benefits from it just relax and breathe through your nose practice watching your breath then gently bend your knees and roll over to your right side press yourself up to seated sit with your legs crossed oh so good we did at the beginning a class bring the palms together close your eyes and just notice the shift that you feel after you practice yoga feel your body notice how the body feels notice the quality of the breath and also observe the shift and the mental quality and how your mind feels your current mental state so these are the reasons that we keep coming back to the practice regularly thanks for your practicing namaste all right thanks for watching today I just remind you that the benefits of yoga practice come from practicing regularly so I just encourage you to start to take up regular practice practice at least three days a week and feel all the benefits that a regular yoga practice will bring you hey I want to encourage you to go check out my website yoga with Tim comm you can get dialed in there with the 30-day challenge after you practice this video for a little while and also help to support the channel by making a donation if you go to yoga with youtube.com slash yoga with Tim there’s a banner right at the top of the YouTube site and at the bottom right hand corner of the banner is a PayPal link donate what you can I appreciate the support thank you

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Power Yoga Break | Yoga For Weight Loss | Yoga With Adriene

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Audio Text:
what’s up everyone and welcome to yoga with Adriene I’m Adriene and today we have an awesome power yoga break so this falls under our yoga for weight loss series but this is really great for anyone who’s wanting to create some quality of movement on their mat in a short amount of time so we’re gonna build strength definitely work on core strength maybe even sweat a little but all in a very short amount of time so focus on your breath have some fun and find what feels good let’s get started [Music] alright gang let’s begin in extended Child’s Pose today if extended Child’s Pose is not your jam you’re just gonna start in a nice comfortable seat close your eyes we’re going to drop right in today so as promised we have a quick flow squeeze into game-making time but let’s make sure that this time is quality time so close your eyes and start to notice your breath let go of the day thus far completely put on hold whatever you have to do later let’s drop into this onto the breath here as you deeply inhale empty on the exhale set a little intention something positive that will serve you in this present moment maybe one word or phrase then a nice conscious breath in inhale your intention pause hold the breath keep holding and then release everything big exhale awesome inhale come up with that nice conscious breath and your intention we’re gonna come all the way up to all fours take your time nice and slow so we’re squeezing it in with the quick power flow but it doesn’t mean that the energy of the practice is going to be frantic or rushed quite the opposite again focusing on quality of movement inhale drop the belly open the chest and exhale rounding through cat-cow inhale drop the belly big breath big stretch and then exhale claw through the fingertips establish that now press into the tops of the feet and now continue with this traditional cat-cow or start to find any movement here within this structure that feels good so you’re still working the spine stretching the back body in the front body but maybe you start to get into the sad body and the hips and the shoulders I’ve been on the road and now I’m back in Texas so there you have it all right take this nice easy movement that’s fluid that’s yours and curl the toes under and then we’re gonna stretch through the feet by inhaling looking forward and exhaling sending the hips back walk your fingertips a little bit further out so you feel this nice stretch in the side body breathe deep breathe me and then slowly drop your chin to your chest crown of the head towards the earth inhale to look forward to find length press into the pinkies exhale chin to chest nose towards the navel crown to the earth awesome inhale look up exhale clapping your fingertips this time lift the palms as you drop the chin round through crown to the earth stay here breathe deep really pressing into the fingerprints awesome then plant the palms come forward then make your way to downward facing dog take your time paddle it out and then inhale lift the right leg up high big stretch lengthen exhale knee to nose inhale three-legged dog anchor through the left heel claw through the fingertips that pinky and then exhale knee to nose inhale finally exhale knee to third I pause here hold breathe deep draw your right heel up towards the center of your body press away from your yoga mat again need a third eye four three two one and then slowly lower to the knees awesome if you need a little break on the wrist you can rotate the wrist one way and then the other awesome then walk the palms out curl the toes under and send it up and back downward facing dog pedal it out I find that external rotation of the shoulders and then here we go inhale lift the left leg up high big breath lots of length exhale knee to nose inhale claw through the fingertips no pressure on the wrists three-legged dog exhale knee to nose inhale three-legged dog claw through the fingertips exhale knee to third-eye so really contract press up through you’re gonna really really lift left heel to your Center breathe deep feel that heat that’s fake awesome and then slowly lower to the knees come to a seat just to take a little break off the wrist you can take thriller arms you can cross one arm over the chest just feel that flush of energy that fresh blood mmm we’re going to come back to all fours press away from the yoga mat now we just woke up the core so keep the core alive and well here hug the front body up to meet the back body Anker and then we’re going to send the right foot out long lift the right toes turn them down and then just a couple baby pulses to wake up the glutes a hip and find your foundation then inhale send the left fingertips forward and then exhale knee to nose inhale reach exhale knee to nose inhale reach this time exhale bend the right knee take it into a fire hydrant you can bring the left palm down or to challenge yourself you can bend the left elbow and lift the left elbow up lift the right knee up we’re here for five four long beautiful neck three to release on the one awesome if you need to you can come on to your bum for a quick second breathe deep and then back to all fours here we go left side left finger excuse me left toes go out claw through the fingertips just bit on my mat and then dial the left toes down baby pulses here with the left heel just get your front body rising up to meet your back body find that support from within find that Dunda engage wake up the hip the glute the inner thigh and then right fingertips are going to reach forward inhale exhale knee to nose nice and slow again focus on the quality of movement inhale reach an exhale draw the navel up knee to nose and inhale reach this time claw through all your left fingerprints you’re gonna bend the left knee bend the right elbow bring them to the side and then lift them up again you can bring the right hand down if you need just keep that fire hydrant here strengthening the back of the core the glutes the shoulders breathing five four three two and slowly lower on the one quick Child’s Pose send the hips back fingertips forward inhale in and then exhale the let everything go relax take a break [Applause] stay focused on the quality of your brass the sound of your breath [Applause] beautiful then will rise back up curl the toes under and lift the hips up high downward dog great work here we go inhale lift the right leg up high exhale knee to nose then step it all the way up and you’re going to bring both hands to the left side of your mat for a runner stretch or a little lizard breathe deep here you can lower the back knee if you like inhale to open the chest exhale to drop chin to chest inhale to open the chest very subtle exhale to drop chin to chest beautiful inhale open the chest exhale to drop chin and then this time you might turn the right toes out just a bit and you might start to reach the right fingertips all the way up towards the sky big stretch here inhale then exhale all the way back down great frame your right foot plant the palms plank pose here we go step the right toes back breathe deep here establish your foundation again quality breathing deep they’re gonna take the left fingertips and touch the right shoulder plant it down and then right fingertips touch the left shoulder plant it down and then back and forth you can move at your own pace try not to move the hips just try zip up through the abdominal wall gaze straight down keep it going keep it going welcoming that heat awesome keep it going and release all the way to the belly nice and slow drag the hands in line with the ribs then continue to drag energetically the hands back so the suck the elbows in as you lift up Cobra press into the tops of the feet big inhale and then exhale to release curl the toes under press up plank and then downward facing dog awesome work deep breath in empty it out inhale lift the left leg up high exhale knee to nose nice and slow then step it up and draw both hands to the right side of your mat you can lower the right knee down here or keep it nice and lifted for more strengthening practice so keep your core engaged here breathe deep then here we go inhale open the throat exhale chin to chest really contract through the abdominal inhale right heels really reaching back open exhale chin to chest keep the hips lifted don’t dump your weight down keep lifting open and last time exhale chin to chest then inhale open turn the left toes out and then maybe you stay here or maybe you lift left fingertips to the sky big stretch big breath inhale then exhale come all the way back frame your left foot plant the palms here we go plank pose this time you’re gonna come on to side plank so right hand comes down and left fingertips reach towards the sky now you can lift the hips up here both feet stacked or lift the hips up with a little kickstand of the left leg up high inhale reach for the sky big breath in then exhale send the left fingertips forward inhale to reach up high exhale to send it forward one more time you got it inhale lift up high exhale send it forward and all the way around and down send it back up to down dog you can take a little vinyasa here if you like belly to Cobra or chaturanga to updog breathe deep beautiful the navel draws up we’ll roll it through the plane second side left hand comes down right fingertips go up as you stack the feet or again bend that right knee and use the right foot on the ground for a little kickstand either way everyone’s lifting the hips up spiraling the heart open zip up through the abdominal wall big inhale to lift everything everything goes light and up and then exhale right fingertips over towards the front of your mat inhale to reach up exhale over one more time you got it inhale reach up clawing through the left fingertips and exhale reach over our and down again straight to down dog or maybe you take a little vinyasa here belly to Cobra or chaturanga to updog we’ll meet in downward dog taking a deep breath in and this time emptying everything out through the mouth awesome slowly lower to the knees swing the legs to one side and come into baddha konasana so the soles of the feet are going to come together and you’re gonna keep lifting lifting up from the pelvic floor a little release on the wrists here if you interlace the fingertips and then draw down through the outer edges of the feet just catch your breath stay calm and focused awesome work slowly release the legs send them out one at a time and you’re gonna come all the way to your back take your time getting there moving away that feels good so no jerking yourself around that’s right buddy interlace the fingertips bring them behind the head yogi bicycles so you’re gonna focus on the quality of movement this is our last bit today and then we’ll relax so take it nice and slow focus on the quality of movement over the quantity of bicycles so you’re gonna lift the knees up scoop the tail bones so the lower back is nice and flush with the mat inhale to look up chin up exhale twist right elbow over towards the left and then you extend through the right leg inhale the center exhale the twist inhale to Center exhale the twist and then keep it going you can take out the center and just go back and forth if you like breathing deep keep the chin lifted heart open you got keep it going mindful movement builds strength and stability keep it going scoop the tailbone up 30 more seconds ten more seconds you got it three two and one release bring the feet to the wide edge of your mat the outer edge and allow the knees to fall in take your hand to the belly inhale deeply smile laugh sigh curse me me as an Adrian not you and release everything great work you know windshield-wiper thank God got relax you’re gonna win two by four the legs to one side and then the other until your legs are all the way extended down downtown and then don’t skip out on this moment shavasana even if it’s just for a moment in your corpse pose if you’re a guy or gal on the go or family on the go a little goes a long way but let’s take a second to say a prayer put the proper cherry on top on our balance and stillness it’s beginning to rain outside it sounds beautiful maybe you take in the noises even if they are not beautiful or peaceful notice the peace you’ve created within and how you can just mirror that with whatever is going on around you and when you’re ready bring the hands together we’ll bring them up to the third iPhones right to that Third Eye Center to the brow the light in me the awesome in me honors the light and the awesome and you thanks for being here share this video with a friend who you think might like it and I’ll see you next week namaste [Music] [Music]

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