Yoga for Strength | Weight Loss & Toning | Shoulders & Arms

hi everyone welcome to Rachel Pichleryoga my name is Rachel today we are gonna be building strength in our armsand on our shoulders so I highly highly recommend doing a warm-up first if youknow what to do for a warm-up great if you have no idea or you just don't

wantto think right now I have attached a video or a link to a video of a greatshoulder stretch just down below in the description of this video so check itout and then come back and we'll build strength through our shoulders butanyways you guys if you're here with me

right now you're ready to go you're allwarmed up find a little bit of space to move let's get started and just rememberto subscribe to my channel if you haven't already all right you guys let's get startedsitting down but I want you to bring your feet onto the mat

in front of youand keep your knees nice and bent so we're gonna be bringing our hands to thefore behind us as well if your fingers can point forward give it a try if theypoint out to the side that's okay too but we're gonna be lifting our butt offof

the mat trying a reverse tabletop so as you push into your hands and intoyour feet try and lift the hips just a little bit so maybe you're here maybeyou're just lightly gently hovering your hips your butt above the mat alreadyfeeling some work coming into those arms nice you

guys so if you're able to liftthe hips maybe a bit higher or all the way up into your tabletop think of beingin a reverse tabletop here you can look to your knees or you can look up butwe're gonna move a little bit in this so just notice what

it's feeling like sofar you can move around a little bit or just find some stillness but hopefullyyou're feeling a little bit of heat building through the arms and throughthe shoulders even well even the whole body actually but let's take anotherinhale the hips lifted and use an exhale gently

gently place them back downregroup if you need to take some weight out of the hands you can but we're gonnause an inhale and pop all the way back up lift the chin from the collar bone ifyou can and try to gaze to the ceiling drop the hips inhale

lift it up exhalelet's lower nice you guys inhale pop it up exhale you don't have to completelydrop the hips snap they can hover inhale lift it up exhale lower inhale few moreexhale nice you guys inhale and exhale inhale exhale one more inhale let's holdit at the top again

look to the ceiling if you can or maybe a little bit furtherback push into those palms try and pull the shoulders away from the ears let'stake another inhale and gently gently place your hips backdown to all the weight out of the hands out of the arms give those

wrists andnice little massage we're gonna need them again so come forward when you'refeeling good whenever you're feeling good and we're just gonna find ourforearms give those wrists a nice big break so from the forearm so we're gonnatake our palms and push them into the mat so you can

stir it on your kneeshere your butt's kind of creeping into the air that's all good that's where Iwant to be so tuck your toes under and we're gonna lift the knees off of themat and find a dolphin pose so similar to downward dogbut we're on our forearm so

dolphin pose so a few things here dolphin pose is allabout those shoulders so you might be taking a lot of weight in the feet maybelike a 50 percent in the feet 50 percent in the arms and the shoulders and that'sperfectly fine if you're feeling it in the shoulders

however if you want alittle bit more you can start to rock forward and backwards and each time youcome forward you're taking a little bit more weight into the shoulders and alittle bit less weight in the feet or the toes so you can rock or maybe youjust want to

stay forwards with as little weight in the feet as you can andthen you're just gonna breathe nice you guys so don't be afraid to rock forwardsand backwards or hold it in one position whatever feels right in this momentremembering we are trying to strengthen those shoulders and arms today

so that'swhere you're feeling it that is perfect awesome job you guys let's bring theknees to the mat very very slow all the way down onto the mat sit back on yourheels and take child's pose relaxing through the shoulders just rest yourforehead or a cheek on the mat and

just breathehere some Java guys hmm so creating a lot of fire and heat andstrength today so at any time you need to take a rest you take a restawesome work you guys when you're feeling good we are going to come backyou're going to bring your hands under your

shoulders so I know that there area number of people out there that have wrist challenges let's say so if youwould rather be on your forearms for your plank you come onto your forearmsif you want to be on your hands on your palms you can come on to your

palms sofind a plank though you can be on your knees or you can be on your feetwhatever you want to do awesome work you guys they're gonna be here for a littlebit of time so again any time you need a rest you take a break alright so as

weare here though we're gonna live up give a little bit more attention to thatright arm just that right arm so if you are loving this planking you'rebreathing hard and you're like I can't do a one-arm plankyou're gonna stay on a two on two hours you're gonna stay on

two arms that'sperfectly fine you're still building a whole lot of strength not to worry butif you're feeling crazy today maybe that left hand wants to come andjust rest on your low back and now you have to balance and really work thatright arm and that right shoulder and if

your left hands on your low back you canbring it back and then try the right side might feel a little easy at firstwhen you switch sides but don't worry that work is gonna come back right awaybreathe wanna play whoo-hoo drawing the value by nannies that corestrength to help

you so good let's bring that right hand back to the matter thatfor I'm back to the mat take a big inhale and exhale push back intodownward facing dog so again if you're on yourforearms you can be in your dolphin hips nice and high again work in thoseshoulders or

maybe you're in downward facing dog also working those shouldersawesome you guys so this is technically supposed to be a nice little break so ifyou rather do something else you could take Child's Pose or something like thatbut downward dog is a great way to build strength through those shoulders

so eventhough it might feel like a rest pose to some people you're still buildingstrength nice you guys awesome work all rightusing inhale look between your hands as you exhale walk your feet all the way upto the top of your mat inhale let's lift up halfway and exhale fold

forward claspyour hands together behind your back so interlace those fingers and then justtry and lift your hands off of your low back creating some length the armsfolding forward maybe letting the hands fall all the way behind the head nicework you guys if you have your arms clasp behind

you just slowly releasebring them all the way back down to the words the mat and let's take an inhalelift up halfway and exhale folding forward we're going to step our feet allthe way back and again set up for a plank so from the forearms or the palmsyou can

be on your knees as well we're gonna come into a side plank so rollonto the outside of that right foot or the right knee and then find yourbalance find your balance in the side plank whether you're on your forearm oron your palm finding a nice strong breath and

that balanceit's like one more inhale and exhale bring that left hand or left forearmdown and completely roll over onto the left foot or the left knee and find yourside plank awesome job you guys so good let's stay friend inhale and exhale thatright hand is coming back down we're

switching sides again anytime you needto take a break you take it nice work you guys one more inhale and exhaleswitch sides nice and graceful transitions if you can breathe feel thatall through that left shoulder right now that left arm one more inhale exhalebring your right hand to the

floor and push yourself back down dog or dolphin slowing it down here yeah Child's Poseis always a great option as well but find your breath slow it down a littlebit take a nice little break awesome work you guys so wherever you'reat right now find your way back either

and on to your palms or on to yourforearms but we're gonna be coming into a plank so shift your weight forwardsfind your plank from your knees or your toes again you can be on the forums aswell but we're just gonna hold it here for a few breath and

similar to thatrocking forwards and backwards like we did in our dolphin when we're on ourforearms our hips are in line so they're not up super high like down dog butwe're in plank and if you want to rock forwards and take some of the weight outof the feet and

put more into the shoulders you're just gonna build awhole lot more strength nice you guys one more and then push yourself backinto downward dog whoo those are hard let's bring our knees to the mat andtake child's pose for just a moment if you'd rather just rock around side

toside like me who can do that – hmm nice work you guysso we're gonna be coming back over we're gonna have a seat and we're gonna trythat reverse tabletop one more time but it's gonna look a little bit differentso bringing your legs out in front whoo my shoulders

I can feel that a lot of alot of heat they're working hard hopefully yours aretoo so bring your hands behind you and your feet on front so we're gonna belifting the hips again but instead of lifting lifting and lowering the hipswe're gonna keep them up the whole time

and we're gonna bend the arms the elbowsso you can just bend the elbows back just a little little like pulse likemovements and your hips don't have to be very high off of the mat or maybe yourhips are resting on the mat and you're still gonna get a great

workyour triceps so find what works for you or maybe do a combination because I'mcounting and we're gonna do a few more whoothere it is Bri forever you are nice you guysslowly slowly place your hips back down come forward have a comfy seat justshake out your arms swing those

arms relax your shoulders if you want toclose your eyes I understand because your eyes whoo so we're gonna take ourright arm reach it behind the back you can clasp so have a hands together feetlike and just let your head to fall over to the left shoulder and slowlyreleasing

that right arm and bring the left arm behind and let your head fallover to the right just a nice gentle stretch through the neck to the shoulder awesome job you guys alright so bringingyour arms out to your side so find a comfy seat and then really breech yourarms

out grab on to your tennis ball so just pretend you're hanging on so ontosome tennis balls or or something else and just do some pulses so the arms arestraight the shoulders are dropping away from the ears and you're just gonna liftthose arms up and down and if you'd

like to close your eyes and just breathe give it a try let it distract you awesome work you guys all right you candrop your tennis balls cactus arms so fingers can spread out wide elbows arein sting lifted and your two pulsing pulsing breathing awesome workyou guys few more

few more nice job just a fewmore here pulse it out breathe all right one more inhale and exhale relax yourhand into your lap we're on your knees feel free to keep your eyes closed we'regonna end off by taking just three nice slow shoulder rolls so bring theshoulders all

the way up to your ears roll them back and down and againwhoo one more oh so good I hope that you feel like you did some work in theshoulders I sure do have a great day you guys stick with mefor the next few weeks we're gonna be building

strength throughout the entirebody but each day is just gonna be a little bit specific to certain areas ofthe body like today the shoulders are in the arms so have a great day and untilwe meet again namaste

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