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Yogalates: Pilates Yoga Fusion ♥ Yoga Workout

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[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]

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

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

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