At Home Yoga Workout | Full Body Workout Flow To Sweat & Tone

it's too late night turn around and back again welcome to our full body yoga workout class today's practice is going to be a quick and super effective flow that will strengthen tone and sculpt your entire body while giving you the opportunity to connect deeper to your breath and

in yourself so if you're ready to get started grab your mat and let's begin [Music] I'm sorry I'm sorry my actions they have me [Music] alright friends let's begin today standing at the front of your mat well I didn't take a deep breath in and reach both of

your arms up to the sky exhale bend the elbows and simply bring your hands to your heart just taking this opportunity to connect to our breath inhale again reaching both arms up to the sky exhale release them back to your heart one more time deep breath in filling

your lungs with oxygen and exhale bring your hands to your heart just taking this opportunity right now to send intention for your practice to find stability energy and grounding within you we're going to begin today with a variation of our su Yin number scarbee so release the hands

to your side inhale bend the knees chair pose exhale release the hands to the floor inhale halfway lengthen as you come up exhale jump or hop back right into that chaturanga dandasana inhale opening into your upward facing dog and exhale downward facing dog beautiful just allow those heels

to drop down inhale go ahead and now step forward with your right foot between your two hands warrior one as you reach both arms up to the sky inhale hold it here exhale bend both elbows and squeeze the shoulder blades inhale exhale squeeze inhale reach exhale squeeze inhale

reach exhale bend those elbows inhale reach up exhale dive your arms down step back into one-legged plank go ahead and bring your knee to chest and extend for one you need to chest and two need to chest and three knee to chest and for chaturanga dandasana inhale upward

facing dog and exhale push it back downward facing dog let's go right into the other leg this time you're going to step your left foot between your two hands release the right heel down inhale reach both arms to the sky warrior one exhale are gonna bend those elbows

squeeze the shoulder blades together reach exhale squeeze reach up and bend those elbows squeeze the shoulder blades one more and squeeze inhale reach drop those arms to the floor step back single legged plank knee to chest extend it back for four knee to chest three and two one

more shot or ranga dandasana inhale opening into your upward facing dog exhale push it back downward facing dog take a breath here find that Center reconnect the inhalation and exhalation from here bend your knees look to the top of the mat hop forward inhale halfway exhale fold inhale

from here reach both arms up to the sky and exhale hands to heart second set inhale bend the knees chair posture from here as you exhale hands together release into your forward fold halfway lengthen exhale hop right into chaturanga or to step back inhale upward facing dog exhale

downward facing dog right foot steps between your two hands warrior one both arms reach up to the sky transfer your weight forward that back foot touches to the front and then step back warrior one so you're just doing a little tap next to the other foot and step

back warrior one again come forward and up if you want to make it more challenging you can lift your leg off the mat completely warrior one from here bring your weight forward now extending that bottom knee and then extend the front knee step it right into that Crescent

lunge opening your heart center release the hands step back single leg a plank knee to chest this time you're gonna kick it back knee to chest and then kick that leg back so working the glutes and the abdominals one more kick it back chaturanga inhale upward facing dog

and exhale downward facing dog well done inhale exhale step your left foot forward ground that back heel let's open up those arms a warrior one now from here shift your weight forward to that left foot your back foot is going to tap next to it or lift it

off the floor and open so two different variations here either lift it off the ground or keep it touching the ground as you step it in for three and reach warrior one or step it back warrior one transfer your weight meat in step it back and now I'm

bring it in extending that bottom knee extend the top and you press away press away and then step that right foot all the way back into that Crescent lunge inhale holding this posture breathing deep into those lungs exhale dive the arms down step back into your single legged

plank knee to chest and then kick it back knee to chest and kick knee and kick one more knee and kick take that chaturanga dandasana inhale upward facing dog exhale push and release it back downward facing dog great job inhaling deeply into your nose exhale allowing yourself to

release deeper from here dropping those elbows down into your dolphin inhale as you exhale you're gonna drop right into plank position for one inhale reach the hips and then plank for two reach and three lifting your hips and four great job keep going lift and five lift and

six and seven work those core muscles and eight two more and nine last one exhale hold that plank position now just hip dips one and two dip to the side to the side and three dip and four dip and five really sculpting and targeting the waistline here the

oblique muscles keep going and dip dip dip last one and come on up to your high plank and take your flow chaturanga great job you guys inhale opening into your upward facing dog exhale press and push it back downward facing dog inhale bend your knees exhale hop to

the front of your mat inhale exhale forward fold slowly from here common up to standing arms reach up to the sky exhale hands to heart inhale reach up again finding that Center and grounding exhale dive it down to the mat inhale halfway lengthen exhale bend your knees you're

gonna roll all the way back into rolling like a ball come on up to your boat for one roll it back to the shoulders and then up for two making sure the spine is nice and rounded here and three now last one gain that momentum and come on

up right into that chair great job release the hands hop back into your chaturanga inhale upward facing dog and exhale downward facing dog well done inhale exhale let's Bend those knees hop between your two hands come on up halfway and then as you exhale forward fold slowly from

your arms come on up to standing reach them up to the sky exhale dive it back down inhale halfway exhale bend your knees roll back into that rolling like a ball come on up to your boat from here you can extend it out bring it in roll it

back and up to boat extend it out and bring it in if this is too challenging for you can always just work your way to boat and hold extend and and keep going roll up back to boat and extend and in now one more rolling this time you're

going to gain that momentum come right up into that chair great hold it here inhale exhale release it down inhale halfway lengthen exhale you're going to jump right into that chaturanga dandasana upward facing dog open up those shoulders and exhale release into that downward facing dog one more

exercise here together take a deep breath in exhale roll yourself forward into high plank position all you're gonna do is just transfer your weight to one side tap one shoulder with your hand and then switch shoulder taps tap and tap so you're just transferring your weight from one

side to the other tap one shoulder and the other last one and then take your chaturanga dandasana let's open up into that upward facing dog and exhale press your way back downward facing dog beautiful job now you can either just bring your knees down or hop over so

you can land on your mat and then coming back over into that extended boat posture now so you keep those legs straight shoulders down away from your ears we are holding here for just a couple of seconds three two and one great job bend those knees let's make

our way over into our seated posture beautiful work you guys take this opportunity right now to just breathe it out inhale reaching both arms up to the sky exhale bring your hands to heart I'm just taking this moment again to breathe and open up that body and welcoming

oxygen into those lungs exhale bring your hands start closing your eyes and just noticing how you're feeling right now you did an incredible job today working your body pushing your limits pushing your body so take this opportunity right now to send down gratitude for your strength for your

patience and for finding the time today to do something good for your body your mind and your inner being thank you so much for joining me today I send you all my love namaste thanks so much for watching if you enjoyed this video give it a thumbs up

and don't forget to click that subscribe button to make sure you stay up to date on all of our new yoga classes thanks again we'll see you soon [Music] [Applause]

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