Yoga for Strength | Weight Loss & Toning | Full Body

hi everyone welcome to you Rachel pichler yoga my name is Rachel if you have been following along with me last weekwe were pretty specific in our yoga for strength workouts targeting certainareas of the body so I thought today to start off the week we could just do anoverall

full-body yoga for strength practice so I think that sounds good Ihope it sounds good to you too you find a little bit of space to move let's getstarted and just subscribe to my channel if you haven't already okay guys let's start in child's pose sofind your way onto

your knees bring them out nice and wide sit back on your heelsand then just drop that forehead all the way down to the mat reaching your armsabove your head and resting your cheek or your forehead on the mat and rightfrom the start of a practice today I just

want you to notice how you'rebreathing right now without changing anything just notice and I breathingreally slow and deep am i kind of taking some short shallow breathare you breathing through your nose are you breathing through your mouth andthen just again without changing anything just kind of note to

yourselfhow you are breathing and if it feels good or if you think that maybe if youchange it a little bit you could feel even better so depending on how yourbreath does feel you can always stay you can keep it as it is but if you want tomaybe maybe

feel a little bit more you could start to deepen that breath takesome nice big inhale through your nose exhale through your nose one more inhaleand exhale nice you guys let's slowly start to lift on up finding yourtabletop so bring your wrists in or your hands I guess and

your knees are gonnacome in as well tuck your toes under take a big inhale and exhale lift it updownward facing dog awesome work you guys so we're gonna bebuilding strength through the entire body today the legs the shoulders thecore the back everywhere it's gonna be greatso bring your

feet about hip-width apart and send those hips nice and high lookat your fingers for a second and make sure you're still spreading thosefingers nice and wide as you inhale we're just gonna shift our weightforward and come into a high plank if your shoulders come past the wristthat's completely

fine if it feels good as you exhale send it back inhale shiftthe weight forward find your plank and exhale send it back one more inhale highplank exhale downward facing dog inhale look between your hands and exhaleWalker step to the top of your mat inhale lifting halfway up exhales

youfold inhale halfway again exhale fold back down take your left foot and stepit to the back of your mat setting up a lunch so if you need to wiggle thatfront foot a little bit you can from here in the lunge you can drop your backknee or keep it

lifted up to you and if you want to lift that chest all the wayup go for it take your arms out to the sides though and that elbows like cactusarms and then just try and open up your chest lift that chin from the collarbones for the fingertips wide

take another big breath in and exhale dropyour hands down and step your front foot all the way back into down dog we'regonna bring our feet together inhale your right foot up into the air and holdit here for a moment three-legged dog nice work you guysfinding length through that

leg that's lifted flex your foot if you can pointthose toes straight down to the floor stay for an inhale and exhale lower thatright foot down next to the left inhale look between your hands exhale walk stepor jump to the top inhale halfway exhale fold inhale halfway lift again

exhalefold plant your hands take your right foot all the way to the back of your matset up your lunch from your knee or stay on that foot and then lift the chest ifyou'd like to whenever you're ready reach those arms out pull thoseshoulders back open it up breathe

one more inhale and exhale drop your handstep your front foot back down dog feet together inhale the left foot upthree-legged dog awesome work you guys feel that breathlengthen those legs off in there shoulders everything take one moreinhale exhale lower that left foot down next to the right one

all rightso your feet are together right now and you're trying to push your shoulders andyour chest back towards your feet we're gonna bend the knees so maybe yourstomach can actually touch your thighs you're still pushing your shoulders backbut you're just hovering your knees squeeze your knees togetherdownward dog

kinda but your knees are really bent use an inhale lengthen yourlegs that should feel really good and then exhale bend the knees again try andtouch your chest to them nice you guys inhale lengthen those legs and exhalewe're gonna bring our knees all the way down onto the mat

sit on your heelsbring your arms to your sides and drop your forehead down just a nice shortquick Child's Pose unless you need to be here a little bit longer you can do thatawesome work you guys coming forward we're gonna find our forearms so stay inChild's Pose a little

longer if you need it so we're gonna come into a forearmplank so I did this in my class last night and everybody loved itI think we've done this before once but forearm plank you can do this from yourknees or from your toes but you're just gonna kind of

drop that right hip tothis side and you're twisting so you're staying on both of your forearms butyou're dropping that right hip towards the floorit is not coming all the way down and your chest in a twist and a forearmtwist huh and your obliques are screaming at you and

it's so good you'regonna lift those hips back up and then roll over to the left side so eitherthan me or the foot keep both forearms down whoo-hoo these are really hard Ilove them though using inhale lift yourself back up if you can climb backup onto your hands you

can and then push yourself back into downward dog we'regonna meet and downward facing dog so take your time get there breathebeautiful you guys with your next inhale look between your hands exhale walk stepor jump to the top inhale halfway exhales you fold inhale halfway againexhale take your back

foot step it all the way back and then drop that heel aswell so you inhale lift your chest Bend into that front knee sink into thatfront knee take your arms out to the sides make those cactus arms and thenopen up the chest lift the chin bend a little

more into that front knee breathewarrior one some job take one more inhale and exhale drop your hands downspin that back heel up so you're on the ball of your foot and then step thatfront foot back and find your way into a plankas you exhale that's lower halfway chaturanga

or all the way down inhalelift your chest Cobra or updog and exhale downward facing dognice work you guys breathe so good all right with your nextinhale look between your hands exhale walk or step or jump to the top of yourmat and inhale halfway exhale as you fold inhale

halfway again exhale plantyour hands take your right foot and step it all the way back drop your heel downand then inhale start to lift the upper body or your one belly button shiningforward if you can reach your arms out open that chest and then sink into thatfront knee

nice job you guys so strong through those legs and those arms andshoulders let's take another inhale exhale drop your hands down step yourfront foot all the way back into your plank as you exhale lower inhale up dogor Cobra exhale downward facing dog awesome work you guys take one

moreinhale and exhale lower your knees all the way down and let's have a seat soyou can bring your legs out in front mm-hmm all the way out in front actuallyyou know how I was gonna turn but I think I'm gonna stay this way so we'regonna play around with

a little bit of boat pose so start to lean back takingsome weight out of the toes if you can but maybe your toes never ever leave thefloor that's cool too so we're gonna hang on to the back of the legs or theshins or wherever and if you want

to start to lift the feet even higher youcan let's all take this time to just slow down the breath I hope that youguys are getting su a day just like me it's hot in here so roll those shouldersback if you want to let go of your legs you

can do that too squeeze the coreokay we're gonna lower and we're gonna try and touch our low back to the matonce it does crunch it back up so lower yourself and crunch it up we whoo-hoolower touch that low back and crunch it up one more lower down andget

up hold that boat pose reset if you need to grab on grab on pull thoseshoulders back and then breathe nice three key guys slowly slowly we're gonnalower ourselves all the way down so bring that low back down drop the feetand then the shoulders and the beautiful you guys

can walk your feet in walk yourfeet all the way in and then let's use an inhale and lift the hips up nice andhigh for bridge pose walk those shoulders in a little bit yeah I'm justkind of relaxed but still feeling the work in the lower body here so

I wantyou to squeeze your gluts really squeeze your glutes push into your heels anddrive your belly button in nice job you guys just a few more breath here ifyou're forgetting to squeeze those glutes squeeze them a little more theharder you squeeze and more you're feeling the more your

butt will like youand I see you guys take one more inhale and exhale gently place those hips backdown onto the mat do a little windshield wiper movement rock your knees side toside start to relax a little bit slow down close your eyes feel the breath andbring that heart

rate back down nice work you guys can't take your left footcross it over top of the right knee and lift your right foot up into the airjust a little short reclined pigeon take another breath here and then youcan switch sides off the right foot uncross the legsswitch sides

awesome work you guysrelease your legs down onto the mat extend your legs out nice and long andthen we're just gonna pick our head up and our shoulders out and look at ourfeet and you're just gonna start to reach for your toes drawing your bellybutton in feeling a little

crunch a little halfcrunch nice you guys lift those shoulders a little more take anotherinhale and exhale lower your shoulders lower your head down if you want toshake your hip side to side a little bit you can but just bring your arms out toyou – oh to the side

either side of you cactus arms keeping everything else asit is hmm let's take one more inhale nice big exhale nice you guys you canstart to move your arms back into your sides flipping those palms to face upand just taking a nice short sweet shavasana letting your body be

nice andheavy on mats the shoulders just melt fingers soften you continue to bring down the heartrate as you slow the breath awesome job today you guys have a great rest of yourday and until we meet again namaste

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