Tag Archives: yoga for weight loss

hqdefault 12

Yogalates: Pilates Yoga Fusion ♥ Yoga Workout

yogaburnguide add to cart banner

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

READ MORE

hqdefault 11

Full Body Flow – Intermediate Vinyasa Flow Yoga Workout {35 min}

yogaburnguide add to cart banner

Audio Text:
hi guys welcome to our practice name this will be a full-body flow to just get you nice and opened up the shoulders and in the hips side body so let’s start lying down on our back please cross your right ankle over the top of the left knee press your right knee open keep that right foot flexed and draw your left knee in towards the chest stretching right hip let’s release the left foot back down on the Mount reach your arms out to the sides we’ll take a twist so lift your hips and ship them to the right cross your right thigh over your left and then drop both knees over towards the left side of your mat right shoulder needs to stay pressing down on the ground let’s not cross the legs lifting back through to Center centering the hips let’s cross our left ankle over the top of the right knee press your left knee open and draw the right knee in towards the chest reclined pigeon on the second side let’s set the right foot down arms out bring the hips over to the left cross your left leg over your right and drop the knees slip the knees back up up cross the legs draw your knees in towards the chest holding onto the backs of the thighs come up to your tabletop pose go onto hands and knees finding cat and cow inhale drop the belly lift the gaze curl tailbone up exhale round the spine chin to chest three more inhale reach exhale round two more last one really getting mobility in the shoulders and lower back exhale press fingertips into the mat come back to your neutral tabletop pose walk your problems a few inches past the shoulders curl the toes under downward dog so it’s our first downward dog so maybe bend the knees quite a bit here we’re focusing on the lengthening the spine more than anything else curling tailbone up pressing the chest of the thighs and then over time the heels will start to drop a little bit closer to the mountain let’s come forward to plank pose leading over onto your right hand turn to the outside edge of your right foot left arm reaches up side powering up the core gauging the obliques bring the left hand down switch sides right arm up pressing into the hips and lifting them up as high as you come lower the right palm down and come down onto the belly toes will point back find Cobra back to downtown let’s look forward in between the hands and walk your feet up finding a ragdoll fold so feet are hip-width distance apart bend your knees a lot to hold on to opposite elbows and maybe sway a little bit from side to side so a little bit of a traction in the upper back stretching out into the hamstrings and goals cap release your fingertips to the mat to bend your knees a lot and roll all the way up to stand no rush here sending up nice and tall let’s reach our arms up overhead and bring your right knee in with you so using your hip flexors here to draw the right knee in towards the chest as close as you can take an inhale to lengthen and as you exhale reach the arms and the right foot back warrior three keep your left knee bending nice and low inhale come all the way back up bring your right knee in towards your chest left leg is straight exhale bend the left knee reach the right leg and the arms back heart forward inhale lift up exhale last one hold here bend your left knee a lot more Swan pose fingertips are spreading look forward and let’s drop our right foot down on the ground fingertips to the mat walk your palms over towards the right side of your mat for a wide legged forward fold so relax the head here then walk your hands a couple inches forward till the palms are underneath the shoulders left hand is underneath your head right arm extends up for a twist drop the right hand down switch sides inhale left arm up exhale bring it down walk your hands back towards the top of the mat finding a low lunge right knee down on the ground arms are extending up make sure your left knee is not going past your ankle lower belly is drawing in let’s bring our fingertips down on the ground we’re going to straighten into half splits let’s see if you can bring your hips all the way down onto your right heel as you fold forward we’re going to interlace our fingers behind the lower back and reaching the knuckles up and over so press the shoulders away from the ears squeeze your shoulder blades behind you take two more breaths here so engaging our core start to lift the upper body back up keep the arms as they are bend into your left knee and come into your standing splits so you’re standing on your left leg your right leg is reaching up and back your knuckles are reaching up and over bring your fingertips to the ground and let’s find our flow step your right foot back inhale plank pose exhale lower to your belly point your toes back Cobra exhale down dog you slip your feet forward in between the hands find a ragdoll forward fold release fingertips to the mat bend your knees a lot roll all the way up feet are hip-width distance apart palms are shining forward reach the arms up this time you’re bringing your left knee in with you pull the lower belly in lengthen the upper back so inhale here and then exhale reach the arms and the left leg back as you bend a lot into your right knee inhale come on up so engaging the hip flexors then exhale engaging the hamstrings and the glutes to lift that back leg last one inhale rise exhale swan pose or holding here pull the lower belly in to protect the lower back back of the neck stays long we’re going to come into our low lunge left toes fingertips down on the mat sorry not low lunge walk your hands over towards the left side of your mat wide legged forward fold so both feet are parallel to the short edges of your mat the same thing let’s keep our left palm underneath our face right arm up find a twist roll your right shoulder back and drop it down switching sides right hand down left arm up bring your fingertips not walk back this time in your low lunge so left knee to the ground inhale arms up stretching the hip flexors is you drop the hips lower tailbone anchors down fingertips to the ground straighten your right leg and drop your hips onto the heel interlace your fingers behind your lower back the more unusual way and then die forward lifting the hands off of the lower back hold the shape with the palms and the arms just start to lift your chest up a little bit standing splits so bend into your right knee come to stand on your right leg and extend the left leg up and back so you need to engage the glutes lean the chest forward let’s drop our fingertips to the mat and take a flow left toes back inhale plank exhale lower to the belly inhale Cobra exhale down dog lift the heels high off the map bend the knees look past your palms step or hop both feet in between the hands find a halfway lift inhale exhale fold press this down let’s draw the hands at the heart all right so almost the same thing stand tall on your left leg bring your right knee in those of you that would like to take this a little bit further can straighten the right leg hands come out the heart warrior three right leg kicks back keep your left leg straight this time as you lean the chest at most your parallel to the ground press into your back heel coming into our warrior to bend your left knee drop your right foot down spin your back foot parallel to the short edge of your mat and then both arms are extending out so lifting is bent here pressing that left knee open dropping the hips let’s reverse our warrior right hand down left arm up back to our warrior two straighten your left leg take triangle hips go back heart reaches forward sliding your left hand down your left leg right arm up bring your right hand on your waist start to look down as you bend into your left knee and bring your hands to the mat so from here we’re going to draw our knee in towards the chest and pick up the left foot find three-legged dog left leg reaches up and back bending the left knee and opening up that let’s straighten the left leg and step your left foot forward few inches behind your left wrist roll to the outside edges of both feet lean onto your right hand and extend the left arm up and over a bicep along the ear back to our plank pose inhale exhale chaturanga Cobra or upward facing dog exhale down dog let’s lift the heels off the ground bend the knees look forward step or hop halfway lift exhale fold press the stand hands at the heart standing on your right leg left leg brings in knee to the chest spread the fingertips and toes if you’d like to go further straighten your left leg hands at the heart warrior three taking your left leg back standing tall on your right keep your right leg straight and from here we’re coming to warrior two so you need to bend into your right leg drop your left foot down parallel to the shortage of your mat arms out reversing your warrior left palm down right arm up back to warrior to triangle pose straighten your right leg chest forward hips back right hand down left arm up let’s bring our left hand on our weights start to look down and bend into your right knee drop your palms to the mat lift your back heel off the ground and then you’re going to squeeze your knee in towards your nose lift the right heel off the ground and then three like a dog right leg reaches up and back right knee bends and opens pressing the left heel a little bit closer to the mat let’s straighten the right leg and step your right foot forward a couple inches behind the wrist turn to the outside edge of both feet lean onto your left palm reach your right arm up and over let’s bring the right hand down find your flow inhale plank exhale chaturanga inhale upward facing dog exhale down dog let’s set the knees on the ground and swing your legs forward so sitting up nice and tall you’ll want to bring your right knee in towards the chest and we’re going to find a bind from here so bring your right elbow to the inside of the right thigh and maybe all you’re doing is planting your palms on the mat and leaning your chest forward if you’re playing with your bind you’re going to reach your right arm behind the right leg left hand behind the lower back interlacing your fingertips and pulling your left shoulder back so it’s using the version that works for you today coming back to Center releasing the hands bring your right foot to the inside of the left thigh arms up exhale fold let’s bring the hands in and lift the chest right palm we’ll go behind you left arm reaches up and over as you press into both legs to lift the hips release set the hips back down on the mat bring your knees in towards your chest crossing up the ankles so squeeze the legs in as close as you can towards your body plant your palms into the mat and pick up set the hips back down second side left leg in right leg out so finding our bind bring your left elbow to the inside of the thigh maybe just keep your hands on the ground if you’re taking your bind left arm will wrap around the outside of your left thigh right arm will reach back to grab fingertips pull your right shoulder back if you have your bind release left foot to the inside of the right side inhale arms reach exhale fold walk the hands in lift the chest let’s bring our left palm back behind us reach your right arm up and over lift the hips leaning the head back up it feels comfortable sending the hips back down bring your knees to your chest cross the other ankle on top plant your palms into the mat and pick up set the hips back down find downward-facing dog let’s reach our right leg up towards the sky and as you exhale step your right foot forward in between homes warrior two back foot spins parallel to the short edge of your mat both arms extend up pressing your right knee open let’s interlace our fingers behind the lower back roll your shoulders down and away from the ears and then dive forward to the inside of both legs both knuckles reaching up and over bring your palms back to the mat straighten your right leg turn your right toes in and find a standard wide legged forward fold crown of the head stays lifted off of the back walk the hands out lift the chest turn your right foot back out again and Bend into your right knee so just like your warrior two legs and let’s bring our right hand towards the right foot maybe planting the palm down on the mat as you sink your hips and then your left arm will reach up and over extended side angle bring your left hand on your waist right fingertips a couple of inches past your right foot half moon standing tall on your right leg left leg extends back behind you and then maybe the left arm reaches up as well step it back into your downward-facing dog left leg reaches up step your left foot forward warrior two pressing the left knee open and let’s interlace our fingers behind the lower back once more and then dive forward to the inside of both legs right at the middle of your mat press the shoulders away from the ears lengthen the crown of the head down stretching the neck drop the hips a little lower bring your pumps the match straight your left leg turn your left toes in wide legged forward fold walk the hands back out turn your left toes out Bend into your left feet bring your left hand beside your left foot and reach your right arm up and over extended side angle keep pressing into your right foot and roll the right shoulder back bring your right hand on your waist left fingertips a few inches past the foot half moon so standing on your left leg extending the right leg back and up right arm extends up as well downward dog feel free to stay here for five breaths or we’ll take a vinyasa inhaling forward through the plank exhale chaturanga inhale upward dog exhale downward facing dog let’s come back into plank pose and lower onto our forms so elbows are a little bit more narrow than your shoulders fingertips and knuckles are pressing into the ground holding your forearm plank if you need to you can always lower your knees on the ground otherwise we’re here for about ten breaths walk the feet in lift the hips dolphin pressing the chest towards the thighs almost exactly the same thing as downward dog except that your whole forms are down on the mat instead of just your palms and your hands are a little bit more narrow than they would be in down dog walk the feet back out until the hips can come down on the mat press Winx pose chest is lifted or your heart back down take an easy Child’s Pose knees together arms reach to the sides of the legs or head to the Mount slowly roll back up to seated in a wide legged forward fold so opening up the legs sitting up nice and tall feel free to bend the knees a little bit here they really don’t need to be perfectly straight I’m just going to fold right to the middle five more breaths right here walking the hands back and lift the chest bring your legs face forward straighten out in front of you reach your arms out fingertips and toe is active and lower slowly all the way down onto the back once your lower back is down on the ground to keep the upper back lifted and pull your right knee in towards the chest hover the left heel off the mat squeezing in spread through the toes pull the lower belly down and switch legs left knee and right leg out bring both knees in keep the upper back lifted and then straighten the legs up towards the sky reach through the fingertips curl tailbone up try to lift it off the mat and lower release feet to the ground arms out to the sides palms facing up feet are hip-width distance apart find bridge pose press your feet into the ground curl tailbone up lift the hips lower back mid back off the Mount unwind draw your knees wide into the chest those of you that would like to go deeper can take happy baby holding on to the feet as you stack the ankles over the knees elbows States the insides of the legs and help press the legs open a little wider maybe rocking gently here if you’d like to take it one step deeper hold on to your big toes with your two-piece fingers straighten the legs out to the sides bend the knees relax shavasana take up lots of space get really comfortable settled sending yourself up in a way where you won’t need to fidget or readjust anything notice if you’re still tensing up the facial muscles or if you still have tension left over in the shoulders or upper body let your body be completely heavy and rest down on the ground come back to whatever breath feels natural to you thank you so much for doing this practice with me namaste you

READ MORE

hqdefault 77

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

>>HAVE A LOOK AT YOGA BURN NOW<<

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

READ MORE

hqdefault 79

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

READ MORE

hqdefault 48

Yoga For Weight Loss – 40 Minute Fat Burning Yoga Workout!

>>Read My Full Review Yoga Burn Here<<

Audio Text:
hello and welcome to yoga with Adriene I’m Adriene today we’re going to learn a quick sequence for weight loss so we’re going to use the entire body stimulate the belly get that digestive tract happy and healthy for the new year and we’re gonna begin today on our mats the on our backs so let’s come to a flat back position and this ponytail is not working out for me there we go all right mm-hmm I’m going to tuck my chin into my chest lengthen through the back of the neck I’m gonna press into my head like I did in shavasan video I’m gonna press in my elbows I’m gonna draw my shoulder blades in together and down just creating a little space abroad collarbone here open chest mmm relax back down I’m gonna extend my legs out long and inhale reach my fingertips up and over my head full body stretch here from fingertips to toes I can point and flex the feet and this is organic here this is easy breezy beautiful covergirl and I really just want to take a moment right now to say that the more organic movement we can find and create the more correct we’re doing our yoga so although I’m here to guide you feel free to move within the sequences especially as we continue on through the year find that organic movement in your body okay so I’m gonna inhale in stretch one last time just full body stretch just waking up from fingertips to toes and then on an exhale I’m gonna flex my feet toes up towards the sky and slowly Shh float my fingertips down by my side I’ll plant my palms here and then just checking in with this core this valley which we’re gonna bring a lot of attention to here at the top of the year just kind of stimulating massaging those internal organs again getting that digestive tract happy and healthy pressing into the palms instead of going right leg left leg or one leg than the other I’m gonna bring my awareness to my navel Judyann Abunda we draw the navel towards the spine tuck the pelvis and then just check in even if it’s not possible in this moment I’m gonna slowly try to lift both knees up at the same time so you might be like haha and that’s fine and then if that didn’t happen in the first time and you want to try it again sometimes I can do it a couple times just to oh yeah check in with my Center from here I’ll scoop the tailbone up letting my lower back become flush with the mat feel free to rock a little side to side hug your knees into your chest if you need a moment here and then from here I’m gonna inhale slowly lift my knees so that they’re above my hip points now my lower back is gonna want to come up from the mat mm-hmm I’m gonna scoot my tailbone up and support my back by drawing my navel in also checking in with that center again connecting to the abdominal wall right away here I’m already feeling this fire in my belly so if I’m feeling like it’s difficult to keep the lower back flush with the mat bring your knees a little bit in front of the hip points so rather than stacking them evenly especially for beginners it’s nice to just get that lower back down to the ground I can point my feet here I can flex my T two feet my teat distances I can flex my feet I can spread my toes yogi toes it doesn’t matter I just want a little bit of brightness a little bit awareness to the feet so I’m not just hanging into my bones here but I’m nice and stacked I’m bright in the feet inhale reach the fingertips up towards the sky and behind again on an exhale I settle in opening the shoulders then I’m gonna interlace here bring them behind my head keeping my thumbs extended here maybe giving my neck a little massage and then opening the shoulders now this whole time I’m not just hanging out I’m drawing my navel down I’m scooping my tailbone up so the opposite of that would look like this but I’m scooping my tailbone up drawing my navel towards my spine shins parallel with the ceiling knees in in front of the hip points if you needed a little more lower back support press your elbows into the mat tuck your chin into your chest inhale in as you exhale scoop your tailbone up draw your navel down and slowly begin to lift the head the neck the shoulders the elbows it doesn’t have to be a big Cirque de Soleil move it can just be a nice little hover here in fact imagine you’re holding a big piece of fruit maybe a big juicing mango or cantaloupe or whatever the heck you want in between your so rather than coming into a crunch as we’re used to I’m creating space I’m really drawing my navel down as I keep my elbows nice and wide the tendency here is to crunch I’m gonna keep it nice and long imagining my big piece of fruit here my belly is working out right now and then tendency number two is that the elbows kind of want to come in to shield yourself from the hell and instead we want to open our self up to the light I was cheesy sorry but it’s true so keeping it nice and open and soft in the face on that same grace note it’s like instead of clinching here I’m letting my belly do the work I’m creating that inner fire I’m breathing nice long smooth deep breaths keeping those elbows wide using my thumb’s to pull the back of the neck nice and long after a couple nice long deep breaths here I’ll inhale in and exhale slowly lower down taking your rest here bringing the soles of the feet to the outer edges of the mat and then letting the two knees fall into Center I take a couple breaths here just relaxing and breathing into the belly again remember when you inhale we fill the body with air so that breath travels down when you exhale it comes back up and out through the nose or mouth so I’m taking my arms here to cactus arms just opening taking a breather and then I’ll come back inhale bringing the knees above the hip points or slightly in front shins parallel right away scooping my tailbone up drawing my navel down interlacing the fingertips bringing them behind the head thumbs extended as once again I find that nice big open space between my chin and my chest my chin in my heart elbows are going to want to come in here but instead I’m going to open them out wide now you can see me pointing and flexing and moving my feet that’s because rather than coming into our perfect asana shape which I’m not inspiring us I want us to I do want us to be in correct alignment but I want us to empower each other especially in yoga but in life to find what feels good and to work organic late into the posture then we come into whatever that perfect pose is so keeping it alive with listening to my body my belly’s working really hard here again I’m going to take a couple nice long deep breaths let’s take five here as I extend through the crown of the head and exhale scooping the tailbone up Shh elbows nice and wide skin of the face soft so even though I’m working really hard in the belly here keep breathing I’m finding a grace a sense of ease in the upper body supporting my lower back by drawing the navel in now I can take a rest here or to go one step further I’m going to inhale in as I exhale I’m gonna shoot my fingertips out towards the outer edges of my mat I’m going to turn my palms face up so those shoulders can really drop into socket coming away from the ears I can come into a mudra here if I like whatever you like open palms and we take a couple breaths here again building that fire in the belly massaging those internal organs staying nice and loose and easy breezy in the neck again knees are above the hip points are slightly in front I’m open in the throat chakra so I’m not crunching here but nice and open let’s take one more deep breath here this is kind of like a cockroach pose I’m gonna regret this I’m gonna look at this video be like what are you doing but I am engaging my core here we go one last breath on an exhale I’m gonna come to recline butterfly soles of the feet together and just letting it all hang for one breath hmm then I extend my toes out reach my fingertips up and overhead again nice full body stretch then exhale floating the palms down Shh once again I’m gonna see if I can hug my knees into my chest by bringing them both in at the same time here we go see if I can do it and then rocking a little side to side massaging the lower back inhale draw the toes up towards the sky now if the legs straighten great if not keep them bent who cares bend your knees as generously as you need to we’re letting the blood flow in the opposite direction I’m scooping my tailbone up navel down towards the earth if I can straighten my legs I’m gonna flex my feet so my toes are pointing now towards my face pressing into the heels pressing into the tops of the thighs and then inhale reaching the fingertips up and overhead exhale I’m gonna slowly lift just like I did before head neck shoulders as I reach my fingertips towards my ankles but again I’m not crunching here I’m keeping it nice and open in the upper body so still keeping that broadness in the chest fingertips reach towards the heels again if I bend my knees same no big deal here finding what feels good listening to my body keeping that big piece of fruit between my chin and chest shoulders drawing away from the ears one more breath here hang with me and then exhale we come back fingertips reaching up and overhead inhale in here extend through the crown of the head long neck exhale reach your fingertips draw your navel down reaching towards my heels inhale reach it back and now we flow exhale reaching up Shh inhale fingertips reaching up behind you exhale peeling it up nice and long in the spine inhale reaching back exhale navel draws up scoop your tailbone up towards your heels and back and two more inhale exhale now for a little more fire in the belly I can take five breaths to pulse here so I’m keeping my toes pointing or my heels flexing and I’ll pulse kind of snorted on one of those okay I’m reaching towards the utterance is my feet inhale reach the fingertips back exhale floating the palms down root your palms to the earth and just for funsies checking in with my core i press into my palms and slowly lower down with control with ease even if I only get this far and then collapse and fall that’s fine checking in with that belly that fire slowly lowering down using the palms navel drawing towards the spine and then when that the heels release I take a second here to relax in Rock the head a little side to side ear to ear when I’m satisfied I’ll pancake the palms back down on the earth and inhale last time drawing those knees the same time back into the center this time crossing the right ankle over the left grabbing on to the outer edges of the feet I can take a second here to just find that full body smile bending the elbows left to right Rock a little side to side and then I’m gonna rock and roll it up north to south so inhale exhale start rocking you can do this a couple times here massaging the spine I might look and feel a little ridiculous at first it’s also kind of working out the kinks and then eventually I will come to rise back up I put my hair back up hmm because my hair’s all asymmetrical I did a movie last year and they cut it asymmetrical and I haven’t got a haircut yet because I’m just going with the flow it’s 2013 baby okay so I’ve created this fire in my belly I’m feeling it right now I’m going to continue on my journey by pressing the palms in front of me spreading the palms wide and then slowly transitioning to all fours so just situate situate yourself in the center of your mat come to that tabletop position spreading the palms wide I inhale in exhale press up and out of my foundation drawing the shoulders away from the ears here inhale look forward drop your belly and exhale I’m slowly going to transition into downward dog by curling the toes under walking my fingertips forward and then slowly lifting the hip points up towards the sky nice and slow on this first one as I pedal the feet up pressing into my palms tops of the shoulders rotating away from the ears just work it out here for a couple breaths nice long smooth deep breaths as I massage my feet and wake up my dog bending the knees generously and then now I’d like you to imagine there’s a hurdle in the center of your mat remember track-and-field a fun nice to eat sour pickles anyway big big hurdle in the front of the mat a nice friendly hurdle right that’s a metaphor if ever said one inhale in as you exhale you’re gonna go up and over that hurdle so rather than just transitioning collapsing into the bones to plank oh I’m gonna go up and over and empower myself I’m gonna light up the body so inhale in as I exhale I’m gonna go up on my tippy tip toes drawing my navel up towards my spine and slowly shifting my weight forward into plank as I slowly lower my hip points I extend through the heels and squeeze the buttocks together shoulder blades in and together as I extend through the crown of the head maybe taking the gaze slightly forward and then I take a deep breath in here and exhale rock on the toes draw the navel up go back up and over that her Shh dropping the heels here doesn’t matter if the heels touch the earth or not just working it out being in the moment inhale in as I exhale again up and over the hurdle think up and over and instead of settling in here to the bones I’m keeping that upward motion I’m drawing up through my navel squeezing my shoulder blades together I can begin to press into my heels maybe take the gaze slightly forward inhale in exhale back up and over send it back downward dog pedal the feet take a deep breath in then exhale up and over drawing the navel towards the spine and again instead of settling in here I come into my plank with an integrity with a nice strength in the core really stimulating those internal organs the abdominal wall nice and strong pressing up and out here I go up and over the hurdle and one more time deep breath in and exhale Shh pedal the feet drop the left heel slide the sole of the right foot up so rather than just hiking the leg up I’m going to slide draw a line with my right foot up keeping the hips level here so not letting them stack right now but keeping it nice and level drawing my navel in I’ll inhale in exhale slowly bend that knee shift your weight forward nose to knee inhale extend drop the left heel lift the right leg up and exhale shifting forward nose to knee rounding the spine navel drawing it only three of these lifting up last one and exhale [Music] and this time stepping that right leg up into our runners lunge check it out working out the kinks opening up through the left hip crease peeling that right hip crease back making sure I’m not on a tightrope here but rather on two parallel lines and then looping the shoulders forward up and back I find a little bit of a lift so even if I’m not finding a big lift here just taking some of the weight out of my fingertips to check in with that core one breath here is we just check in and then planting the palms I’ll step it back downward facing dog now dropping the right heel sliding the sole the left leg up I slide it on a breath in and on an exhale slowly shifting forward nice and slow nose to knee only do three of these here so take your time any Alexson dropping the right heel extending the left leg pressing up and out of the palms and shifting forward on an exhale nose to knee navel drawing up Shh last one inhale extending through the left leg right heel drops exhale shifting forward navel draws in nose to knee full body experience here nice and slow inhale extending the leg out and then hiking it back up runners lunge give it a little rock peel that left hip crease back here open up through the right hip crease take a second to come off the fingertips just to check in with your core looping the shoulders forward up and back inhale in smile exhale plant your palms this time step it to plank so whether I’m in full plank or half plank I’m wanting to create a nice straight line from the crown of the head to the tip of the tailbone this diagonal line I’m gonna inhale in here and exhale then my elbows just halfway Shh inhale extend exhale bending halfway inhale extend and last time only three halfway and then we come up all fours bring typicals together open the knees as wide as the mat inhale scoop your heart and exhale hallelujah we send the sit bones back to kiss the heels and we can either rest here in extended Child’s Pose or we can slowly draw the palms together and take a variation here bringing the palms behind the head hmmm three nice long deep breaths here on your inhale see if you can fill the lower back were there on your exhale imagine your sit bones melting down to kiss your heels inhale in exhale drawing the shoulder blades in and together so there’s lots of space between the ears and shoulders even here after three breaths all inhaling again to look up drawing my fingertips forward and again nothing fancy just a nice organic transition here as I spread the palms awareness and all ten fingerprints come back to all fours and whenever you’re ready curling the toes under drawing that navel in as I slowly lift up down or facing dog same thing with a little bit of a twist now here we go dropping the left heel I’ll inhale slide the sole the right foot up keep drawing your navel in towards your spine on an exhale I’m going to shift my weight but this time gonna really consider going up and over my hurdle as I draw my nose to my knee inhale extend it back dropping the left heel extend the right leg this time up and over but I’m gonna bring my right knee to my right elbow hovering Shh pressing up and over sending that right leg back left heel down this time I’m going to shift weight twisting to bring my right knee to my left elbow hovering up and over as I extend and then all the way through and into my luggage runners lunge right leg forward preparing for high lunge here I’m going to draw my navel into my spine press into the front foot and extend my back heel inhale reaching the fingertips forward up and back lifting in the heart to come all the way up to high lunge now there’s plenty of variations here we can keep the hands on the waistline for a little more stability here if I feel like my shoulders are cramping in towards my ears I can open up Flying V I’m gonna inhale in here as I exhale I’m gonna draw my heel towards the back wall really opening up through the left hip crease peeling my right hip crease back now soften through the front ribcage draw your navel in towards your spine tuck your pelvis in inhale high lunge as you exhale flow your fingertips down and away opening the shoulders now inhale I’m gonna bring my belly to my thigh shifting forward inhale reaching forward up and back exhale opening by bringing the fingertips slightly behind the hip points two more like this inhale belly to the thigh reaching forward up and back strong in that back leg exhale floating the fingertips behind last one inhale belly to thigh press up and out of your foundation to reach it up and then exhale floating the fingertips behind belly comes to the thigh to come down Shh one fingertips to the mat two I plant the palms and step it back downward facing dog pedal the feet work it out by now you might notice that your downward dog is starting to feel a little bit different maybe creating a little more space putting more weight in the lower body by pressing up and out of the palms pressing into that fleshy part between the index finger and thumb rock your pelvis towards the sky same thing on the other side dropping the right heel inhale slide the sole of the left foot up inhale in as you exhale nose to knee think up and over the ridge so I’m really drawing my navel towards my spine here nose Tanish inhale extending dropping the right heel and exhale excuse me left knee to left elbow hover inhale extend and exhale crossing over left knee to right elbow up and over extend and then slowly going up and over the hurdle and shifting into my runners lunge on the other side take a second to check in remember building from the ground up so it’s different for everyone hug the inner thighs together peel that left hip crease back and when you’re ready inhale reaching the fingertips forward up and back as I come into my high lunge coming onto the tippy tip toes here for a second and then settling in by drawing that back heel towards the back wall peeling that left hip crease in tucking the pelvis drawing the navel in towards the spine remember we can always keep the hands on the waistline here and just breathe hugging those thighs together to move into our flow well inhale reach the fingertips forward up and back exhale float them behind and here we go belly to the top of the thigh extending through the crown of the head as I inhale extending that back leg towards the back wall inhale reach forward up and back lifting the heart drawing the navel in towards the spine exhale float the fingertips behind inhale squeezing those inner thighs together belly to the top of the thigh as I reach forward breathe in up and back and exhale floating behind inhale last time reaching forward up and back and exhale nice and soft in the face as I float the fingertips behind and then bringing my belly to the thigh part one fingertips to the mat part two I’m gonna rock my back foot up to meet the front and come into a forward fold it’s an awesome feet can be flushed together or feet hip-width apart inhale with your fingertips on the mat look in front of you nice long spine and then exhale bowing forward uttanasan if the legs don’t straighten who care bend them generously you can bend them back and forth kind of pulsing here for a couple breaths for a deeper stretch we can take the hands to the ankles then the elbows left to right inhale extend an exhale bowing forward so we’re all levels here so just find what feels good we’re breathing into the backs of the legs breathing into the back and still drawing that navel up towards the spine really drawing the navel in inhale in on an exhale we’ll release and then slowly abandoning the knees I’ll slowly roll up the whole time drawing my navel in towards my spine tucking the pelvis in finding my footing drawing energy up through the arches the feet as they come into Tadasana Mountain Pose looping the shoulders forward up and back and then eventually bringing my palms together at the heart tucking the pelvis in observe your breath here now I’m gonna come to the center of my mat just to demonstrate this but you can stay at the head of your mat we’re gonna inhale in lift the sternum to the thumbs tuck your pelvis in extend to the crown of the head as you exhale bend your knees and slowly we’ll reach the fingertips up towards the sky fingertips left to right as I inhale I can take the gaze up palms come together and then exhale belly to the thighs i swan dive forward belly to the thigh straighten the legs for one breath inhale and then exhale this time bend them generously as you scoop your tailbone in fingertips reach forward up and back Ooka tossing just for five breaths one time only one time only Ooka tossin so far mauka tossin I’ve drawn my palms into my heart here I’m gonna melt the belly to the thigh and then I’m gonna move into a twist so I’m actually gonna come profile now to show you this still working out all these angles so here we go sending my sit bones back palms together I’m gonna inhale look forward as I exhale I’m going to bring the outer edge of my right arm to the outer edge of my left thigh so pancaking the palms together here and namaste outer edge of the right arm comes to the outer edge of the left arm now I’m not gonna collapse here this is gonna be the tendency no worries that’s normal so I’m going to grow through my spine pressing into the palms sometimes taking a right fist chair and bringing it in to the left palm is nice because you can press the left palm up and out of the fist to find that length see mmm it’s kind of cool – makes me feel like much cooler than I have like a ninja or something like mmm shut up Adrienne okay here we go extending through the crown of the head palms pancaking together or using this fist to Paul maneuver to extend through the crown of the head five nice long deep breaths here don’t let your belly go here draw your navel in towards your spine it’s twist really opening the heart towards the left side of the room extend through the crown of the head now you can see here my right knees trying to come forward I’m gonna see if I can keep my hips in line and knees together here so I have a lot of things on my checklist here and as I breathe deep mmm to go a little bit deeper I can release the right fingertips to the ground and inhale open up through the left wing one more deep breath in here wherever you are exhale slowly melt it back to Center straighten your legs inhale look forward flat back position good exhale bending the knees generously hands to the heart and I’m going to repeat the same thing on the other side so inhale extending forward exhale bringing the outer edge of the left arm now to the outer edge of the right like I’m gonna work really hard to keep my knees together here as I pancake the palms and find my twist so I know you can see my back here mom to keep talking so twists are amazing for the belly they’re detoxifying they massage those internal organs so they help us process our food better extending through the crown of the head I’m gonna breathe in exhale bowing forward take a couple breaths here to just let it go so yeah twists are amazing for our belly they’ve toned the belly they detox and then slowly I’m gonna walk my palms forward from here I can bend my knees if I need to and nice and easy I’m gonna step with one leg back downward dog and the other downward dog taking a minute to rest here peddling the feet let me go through one more hurdle sequence inhale in exhale think up and over as you shift into your plank keep the navel drawing up towards the spine looking slightly forward then exhale sending it up on the tippy tip toes drawing the navel up and back two more like that my friends inhale in as you exhale go up and over shoulders drawing away from the ears here inhale in exhale pressing up and over to come back whenever you’re ready inhale exhale up and over last time and this time I’m gonna practice lowering down so even if you’re not familiar with chaturanga hug your elbows into the side body you can always lower your knees here and I’m gonna slowly just check in by slowly lowering down even if I only lower half an inch and collapse and fall and smile and laugh and bark then that’s great but I’m gonna I’m gonna give it a try building those muscles and toning the belly so inhale in shift your weight forward and whenever you’re ready hugging those elbows in I’m gonna slowly lower down my version just checking in and then whenever I fall onto the belly I do and I laugh and I take a moment here to rest alright last thing before we flip our burgers before they flip up pancakes and comb and flat on the back again I’m going to draw my fingertips now towards my toes forehead kissing the mat pressing the pelvis into the earth I’m going to inhale in slowly lift my head and neck up drawing the shoulders away from the ears shoulder blades in and together a little locust series this is great full body strengthener great for metabolism great for your nervous system just in general a really wonderful full body posture so inhale in as I exhale I’m gonna slowly lift my limbs like Mission Impossible so I inhale in and exhale I float up I’m my shoulders away from my ears shoulder blades in and together I can spread the toes I can point the toes I want to have a little awareness in my hands and feet here I inhale careful not to crunch the back of the neck and exhale inhale so I’m literally letting the breath move this posture I can look forward or to support the lower back I can look down a couple more breaths here and then exhale release and then I repeat that this time inhaling reaching the fingertips forward exhaling lifting up mission impossible’ letting things hover now I can get a little creative here I can start to swim this is a little cheesy but full body strengthener I can keep my gaze down my eyes closed or I can look forward I can also just hold here and let my breath be what moves my posture a couple more breaths here when you feel satisfied gently with grace with control release bringing the palms underneath the shoulders and pressing up and back for a couple of breaths in Child’s Pose counter pose rounding the spine as I send the sit bones back and then swimming the fingertips forward and around and back to come here in balasana [Music] just a couple breaths here and then slowly I’ll trace in line with my fingertips up transition to all fours cross the left ankle over the right this time as I cross through being mindful of the ankles of course in the knees using my fingertips and palms to support this transition as I come back through da – dun da Singh and then shifting my weight to my back once you find your way here guess what we have one more thing to do we come flat on the back once again we inhale draw that navel down scoop the tailbone up and lift the shins shrub towards the sky so just as we started our sequence today I’m going to inhale reach my fingertips up overhead ahead interlace the fingertips behind I’m creating a little hammock for my head here thumbs extending so that’s I have a little extra support on the neck remember that big piece of fruit here so I’m not crunching here but I’m nice and open elbows wide here we go inhale in as you exhale lift your head and neck and shoulders if they aren’t already lifted and on an exhale I’m gonna straighten my right leg a little bit of a diagonal here so if you’re looking if you’re in a room if you’re not outside you’re in a room then you can see the crease of where the wall and the ceiling meet I’m kind of sending my right toes towards that crease lots of space long in the spine inhale in as I exhale I’m gonna reach both fingertips up and over towards the left side of the room and this is where I’m like holding Symba over the cliff here so I’m not collapsing in but I’m holding some bow like the circle of life so nice long lines is what I’m getting at here breathing navels drawing down table and scooping up inhale in exhale switch point your left toes bend your right knee and take some over to the other side couple breaths here this I’m gonna regret this inhale in exhale shifting up and over taking Simba I totally just thought of Simba right now it’s not something I normally say in practice but reaching and then back and forth in your own time so this is the equivalent of like this bicycle thing but we’re not crunching we’re keeping it nice and open so lots of space in the throat back and forth diagonal line bent knee sometimes in class we take the palms together here and almost a two and when my breath starts to get compromises when I can stop this and then come back to it or if I’m starting to get this crunch then instead of the space then that’s also a good time to take a rest when you feel satisfied we’ll come back to Center we can pulse here just like we did at the beginning of class and then I’ll give the knees into the chest I’ll finish with a hedgehog posture rounding the spine visualize lots of space between each vertebrae nose to knee keeping the shoulders and elbows relaxed so I’m tagging a little weight in my elbows here hmm then lastly extending the fingertips to reach towards the outer edges of the feet I’m totally scooping my tailbone up drawing my navel down really compressing my belly rinsing out massaging those internal organs one more breath and then exhale just as we did before reclined butterfly soles of the feet together i soften in the belly I relaxed through the bowl the pelvis here relax the shoulder blades find that open chest I take a deep breath in and exhale out through the mouth two more like that like a lion’s breath inhale and exhale completely Shh last one full breath inhale deeply and exhale let it go draw the legs down one of the time then take a moment here to rock on the heels and rest mmm okay so that was our first sequence for yoga for weight loss just a basic sequence do what you can build up let it let it be a process rather than oh I can’t do that never watching that I can try it give it a try remember the beginning stages are always the most difficult and I am here for you we have many more sequences that fall under yoga for weight loss among many other things for 2013 so subscribe to the channel be sure to like yoga with Adriene on Facebook so you don’t miss out on anything let me know if you have any questions please leave comments below and good luck and namaste [Music] you [Music]

READ MORE

hqdefault 49

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

>>HAVE A LOOK AT YOGA BURN NOW<<

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

READ MORE

hqdefault 50

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

READ MORE

hqdefault 51

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]

READ MORE

hqdefault 52

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]

READ MORE

hqdefault 53

Yoga Tone – Yoga For Weight Loss

>>Read My Full Review Yoga Burn Here<<

Audio Text:
– What’s up guys and gals? Today on the channel we have Yoga Tone. It’s like Reggaeton but Yoga Tone. This is a practice that’s swift. This’ll kick you in
the pants a little bit, but it’s good to marry
the breath with the action and the action with the breath. This is a great thing if you’re wanting to build tone in the muscle, tone the body, trim the body, but also build endurance. Gain strength and also
stability in the body. We want both those two things together. So hop into something comfy
and let’s get started. (folksy guitar music) Okay, let’s begin standing
at the top of the mat. Take a look down at your
feet when you arrive and spread awareness
throughout all four corners. Feet hip width apart or flush together. Yogi’s choice. Just nice, strong footing. Tuck your chin into your chest. Roll up through the spine. Stand up nice and tall. Inhale, reach the arms all
the way up and overhead. Draw the navel in and up. Find that lift from the pelvic floor. Careful not to clench
in the shoulders here, so create lots of space. Maybe even consider holding a
big beach ball over your head. Inhale in. Stand up a little taller. Press into the feet. Exhale bend the knees, bend the elbows, and slowly take it down. Focus on sensation here. Bend the knees as generously as you need. Breathe. So by bending the knees
we offer nice length, stretch, love to the lower back body. Let the weight of the head go, the neck go. And on your next breath in, inhale, lift up to flat back position. Palms on the floor, on
the shins, or maybe even palms all the way on the thighs as you find length through the crown. Spinal awareness is key here as we build and tone muscle. Create balance and stability and endurance in the body. So pay attention to this line
from the crown to the tail. Take one more deep breath in. Move out of the way hood. And then exhale, forward fold. Inhale, press into the feet. Spread the fingertips, reach for the sky. Full body stretch here. And on an exhale back to mountain pose, hands at the heart. Good, big breath in. Big breath out. Big breath in to reach it up. Inhale, reach for the sky. Exhale, bend the knees, bend
the elbows, forward fold. Inhale, flat back position, your version. Find that awareness in the spine, so key. Then exhale to your forward fold. Inhale, reach for the sky. Spread the fingertips. Maintain this connection with your feet, this awareness through the soles. Then exhale lengthen
tailbone, hands to heart. Just that little sequence, I just bonked my nose, one more time. Here we go. Moving with the breath, inhale. Exhale to fold, bend. Inhale to lift up halfway. Exhale fold. Inhale, reach for the sky. Exhale, hands to heart. Close your eyes here
and observe the breath. Try to deepen your breath here. Draw your attention inward. So we’re gonna work swiftly today, but I’d like for you to
maintain this awareness, this relationship with your breath and also this relationship, this awareness of how
you feel in each moment, the sensations of the body. Working to stay present. Moment to moment, right? No yoga robots. Okay, here we go. Bat the eyelashes open. Soft knees, inhale, reach for the sky. Let’s rock and roll. Exhale, diving forward. Inhale to halfway lift. Exhale to fold. This time bend the knees, plant the palms. Step the right toes back
followed by the left. Nice strong plank here. Bend the knees, press
away from your yoga mat. Strong body. Strong breath. Create one nice long line
from the crown to the tail, and then walk the toes together. Zip up the legs. So now we’re one solid
piece from the crown all the way to the heels. Inhale in, exhale downward dog. Hips up high, heart back. Stretching through the backs of the legs. Breathe. Tops of the shoulders rotate. Outward, external rotation. Inner thighs rotate inward. You can turn the two big
toes in to test that. Melt your heart back. Take one more breath in here. Then exhale, find stillness. (heavy breathing) Great. We’ll step the right foot
up behind the right hand. Left foot behind the left hand. Forward fold. Inhale to halfway lift. Exhale to fold. Inhale to reach for the sky. Press into your feet. Exhale, hands to heart. Inhale, reach it up. Exhale, bend the knees, bend the elbows. Take it down. Inhale, halfway lift. Find that wave in the spine. Exhale back. Bend the knees, plant the palms. Step or this time hop
it back to your plank. Nice strong breath here, strong body. Draw the navel up and in. Hug the lower ribs in. Then send your gaze forward. Rock onto the toes, hug the
elbows into the side body and slowly lower down to your belly. Inhale, cobra. Exhale, downward dog. Find your breath. (heavy breathing) Great, drop the left heel. Inhale, lift the right leg up high. Exhale, squeeze nose to knee. Inhale, right leg up high. Exhale, nose to knee. Find your breath. Inhale, three-legged dog. Exhale, nose to knee. This time step it up into your lunge. Hug the inner thighs to the mid-line. Feel free to lower the back knee here. And when you’re ready, power
through that front leg. Inhale, reach the arms
all the way up high. Lunge. Gather your bearings here. Squeeze into the mid-line. So back knee can be lowered if you need. Create space. Bring the palms overhead, so careful not to be
pinching in the shoulders. Pull the right hip crease back. Hug the lower ribs in just a bit. Engage your core. Inhale in. Next exhale, open out, Warrior II. Draw the navel in and up. Lifting up from the
pelvic floor, Mula Bandha. We connect through the center channel. Then bend your front knee. Press into the outer
edge of your back foot. Strong pose here. Inhale in. Exhale, straighten the front leg. Inhale in, lift it up through the crown. Exhale, send the hips back. Reach the right fingertips forward. Reach, reach, reach, reach. And then eventually, nice and slow, do not rush this, we’re gonna tilt down. Trikonasana. We’re trying to engage
the abdominal wall here, so careful not to collapse all your weight of the bottom arm into your
leg or into the floor or block. Engage, right? Navel draws in. We open up through the chest. Find length in the crown. Again, see if you can challenge yourself by connecting from this line in the spine crown to tail and the abdominal wall, by not collapsing your weight of the bottom arm into something, even if it’s just for a
moment or two to check. Then we’ll find your breath. Beautiful. Then top arm comes down. We frame the right foot
with the fingertips. We pivot on the back foot, and we inhale, look forward. Exhale, bow the head. (heavy breathing) Adjust your stance so that
you can really anchor, pull the right hip crease back, and anchor through all four
corners of the right foot. One more breath here, you got it. Beautiful. Then bend the front knee. Come all the way back to that high lunge. Woooah. Awesome work. Big breath in. Big breath out. Warrior II. Great and we’re gonna
turn the right toes in, left toes out and do the
same thing on the other side. Starting with that high lunge. Lengthen the tailbone down. Bend the front knee. When you’re ready, reach
the arms up and overhead. Stay present with the sensations. Try to get out of your thinking mind. Just stay present with the breath, present with the sensations of the body. Try to get front knee over front ankle. Hug the inner thighs at the mid-line. Lower ribs come in, nice
and tall through the crown. One more big breath here. Then exhale, Warrior II. Nice wide stance here. Connect, meet your edge. (heavy breathing) So in time we’re working to get this left thigh perpendicular to the earth. In time, right? Big breath in. Big breath out as you
straighten the front leg. Then send the hips back, and nice and slow, we reach. Hips back, we tilt. Heart towards the front. And then we find our
Trikonasana on the other side. Triangle pose, great for toning muscle, creating balance and
stability in the body. You need to breathe here. (heavy breathing) Do the work. Connect your core. Careful not to collapse
into your bottom hand. This is hard work. Way to stick with it. Stay mindful. One more breath, you got it. Top arm comes down. Fingertips to the mat,
we frame the left foot. Slowly pivot on the back foot. Inhale, find extension. Exhale, bow the head. Adjust your stance if you need to so that you can pull that
left hip crease back. (heavy breathing) Beautiful. Then slowly bend through that front knee. Charge the inner thighs,
engage the inner thighs. We come back to that high lunge. Big breath in. Full body experience. Meet your full potential here, you got it. On an exhale, Warrior II. Nice work everyone. Turn the left toes in, right toes out. We come back to our lunge. Inhale, high lunge. Facing the front of the mat again. Exhale to release. Great, step the right toes back. Shift your gaze forward. Slowly lower down belly to cobra or Chaturanga to upward facing dog. Nice and slow. Then on an exhale, downward dog. Drop the right heel. Inhale, lift the left leg up high. Nose to knee on the exhale, here we go. Inhale, reach. Exhale, draw the navel in. Nose to knee. Inhale, reach. Last one. Exhale, nose to knee. Awesome, step your left foot up. Inhale, low lunge. Then nice and easy soften the back knee, and step the back foot
up to meet the front. Feet come together here save for a little space between the heels. Inhale, halfway lift. Long, beautiful neck. Exhale, fold. This time bend the knees generously, belly comes to the tops of the thighs. Get down nice and low. Create a little heat. Lift the toes, hug the inner
thighs towards the mid-line. Come into your power here. Utkatasana, we reach
the fingertips forward as we send the hips back. Just do your best. Lengthen tailbone down,
draw the navel in and up. And then open the chest
here, breathe deep. Tuck the chin into the chest, lengthen through the back of the neck. You got this. Inhale in. Exhale, palms come together. Think up and over as
you twist to the left. Take ’em to the left. Find extension here, inhale. Sink a little lower. Slowly release. Fingertips spread. We open the chest, open the heart. And then same thing to the other side. Think up and over. Find length, breathe. Sink a little lower. One more breath. Then back to your chair pose. Last breath, here you
go, sink a little lower. And then exhale, release, forward fold. Beautiful. Big breath in, let it all go. Big breath out. Soften in the knees, spread the fingertips and inhale, reach for the sky. Big full body stretch here,
maybe slight backbend. And exhale, hands to heart. Nice work. Loop the shoulders, observe your breath. Take a little sip of
water here if you need. Now we’re gonna take it to the ground. So soft knees, inhale, reach for the sky. Exhale, forward fold. Bend the knees, bend the elbows. Stay connected to your core here. Inhale, halfway lift. Exhale, fold. Bend the knees, plant the palms, step or hop it back to plank. Slowly lower down, belly to cobra or Chaturanga to up dog. As slow as you can go today guys. Nice and slow. (heavy breathing) Back to your down dog. Great work everyone. Inhale in. Exhale, melt your heart back. (heavy breathing) Take one last deep breath in. Then nice and slow, lift the heels. Come up onto the tippy toes. Send the hips up high as you can go. Then slowly, slow as you can go, slowly lower the knees. Keep your core, your center engaged. As you slowly lower back to tabletop position. Actually, this is our first
time in tabletop today, so as you slowly lower to tabletop. Find strength here. Don’t collapse. Press away from your yoga mat. Catch your breath. Then press into the feet. Press into all 10 knuckles. Inhale in. And on an exhale lift the
knees, hovering table. Draw the shoulders away from the ears. Consider the crown of your head shooting towards the front of the
room here, of your room, and your tail reaching back. Big breaths here. Welcome that fierce breath. One more, inhale in. And exhale release everything. Send it back child’s pose Awesome work. Take a rest. (heavy breathing) Then when you’re ready,
press into the palms. Come back up to all fours. Walk the knees to the center of your mat and swing the legs to one side. We’re gonna come to seated here. Extend the legs out long. Sit up nice and tall. Bring the fingertips or the palms to your side here, just in
line with the hip points. We’re gonna flex the feet super strong, firm down through the tops of the thighs. Lift up through the heart, Dandasana. See if you can engage the belly here. Draw the shoulder blades together. Elbows are reaching back as if they are trying to kiss each other. Strong, active pose here. You might even feel a little shake, a little Prana moving throughout the body. We’re almost done; you
guys are doing awesome. Way to stick with it. Inhale in. Exhale, release. Great. We’re gonna bend the knees here. Bring the hands around to
the backs of the thighs. Loop the shoulders. Find that same lift, that same activation that you just had in
staff pose in Dandasana. Bring that to your boat variation. Don’t panic. Here we go. Inhale, loop the shoulders. Find the activation. Lengthen through the crown. Open the chest, keep the chest open. Shoulder blades drawing together. Keep that action firm and strong as you slowly lean back
and lift the heels up. Maybe stay here, holding
on with the hands. Working to build strength,
nice and slow, consciously. Send the fingertips out, open the palms. Keep the chest open everyone. Breathe deep. Inhale in. Exhale, straighten the right leg. Take the palms together in
Namaste over towards the left. We also like to hold
Simba over the cliff here. Just keeps the imagery nice I think. Inhale, bring Simba up through center or Namaste palms up through center. Regain your strength. Inhale, lift your heart. Exhale, twist to the right. Extend the left leg. Inhale to center, lift. Exhale, twist. Inhale, lift. Exhale, twist. Inhale, lift. Exhale, twist. Inhale, hands to heart. Exhale, twist. Inhale, Simba’s up over the cliff. Exhale, lay him down. Inhale to center. Exhale and down. Let’s do one more on each side. You got this. (heavy breathing) Then inhale, reach everything out and up. Navasana, and then release. Cross leg position, loop the shoulders. Sit up nice and tall,
meditation pose here. Close your eyes. And say to yourself the mantra, I am strong. (heavy breathing) The mantra I am strong. If that doesn’t resonate,
maybe pick another mantra. Or maybe just consider that
strong doesn’t just mean (air blast) muscles. Maybe it means something else. Strength somewhere else. One more breath here. And then re-release everything. Come on to your back. Great work. Come to a place where you can relax here. Arms at your side. If you want to finish
with a happy baby pose or a reclined twist that might be nice after today’s practice. Take a second to balance
out the swiftness, and the action, the
activeness of today’s practice with a Shavasana. We cool it down. We bring peace of mind to the body. Peace to the heart. This is what peace of
mind looks like to me. Take a second to
counterbalance the activity. Don’t skip on this. Give yourself a couple breaths here. Return to this practice
if you’re wanting to develop muscle tone, or come to it whenever you just need a little pep in your step. If you’re still here
listening, practicing, I bow to you, tip my hat to you. Way to stick with it. And thank you for sharing your time, your energy with me. (heavy breathing) Go ahead and take the deepest breath you’ve taken in all day. And then on an exhale, relax
the weight of the body. Everything completely and fully into your mat. (folksy guitar music) Namaste. (folksy guitar music)

READ MORE