what is up guys welcome to the number 5
of our 10 days of a challenge today's
practice is going to be a little bit
different instead of focusing on
flexibility we're going to be focusing
on strength that's specifically core
strength and core stability and remember
guys that your core is no pony or
six-pack it's also your obliques your
external obliques your low back
basically your entire midsection and
having a strong and stable core it's
really going to benefit your practice in
all aspects basically all aspects of
your practice it's going to make you
fall on the closest longer it's going to
make you just feel overall more stable
on every position that you're holding so
I did my best to keep this practice easy
and short because I know a lot of you
guys are beginners and you're trying to
get into yoga and I really don't want to
scare you into believing that yoga is
super hard but if you find this practice
too hard or too fast please feel free to
pause the video take as much rest as you
need to and then keep going with the
video or just think the best that you
can and maybe the next time that you
come back to this practice or to this
video you're going to be doing a little
bit better and a little bit better so I
hope you guys are ready for the practice
I'll see you all in your map we're gonna
start on kneeling pose bring your hands
to your heart center and close your eyes
I am going to give you a minute of
silence to tuning in to your physical
body tuning in to your breathing and set
an intention for your practice
open your eyes plant your hands on the
mat let's begin on tabletop position
from here we're going to slowly raise
our left arm and lift your opposite leg
which is your right we are going to hold
this awkward plant for three two one
come back to tabletop busy go for the
opposite side raise your right hand up
and forward to you and leave your left
leg back towards the back of your room
and we're gonna hold for three two
one come back lift your left arm again
and your right leg and you're gonna
exhale and compress everything to the
center bring in your elbow to your knee
extend and exhale again bring everything
to Center inhale go along with the hand
with the leg and then bring it all
together and halt here four three two
one back to centre
go to the other side lift your right arm
and your left leg find your balance
and exhale bring everything to Center
compress your core and then open it up
inhale and then exhale everything to
center open up last time hold for three
two one and come back to neutral
position leave your knees maybe walk
your hands a little four let's go to
plank pose make sure your core is
engaged and active make sure you're
pressing firmly through your hands all
the way to your arms and your shoulders
from here we're going to go into side
plank send their weight towards your
left arm and slowly find your balance
and raise your right arm up to the sky
your feet can be a stacked together or
you can put one in front of the other
one for a better balance go back to
Center
go to the other side putting the weight
on your right hand lifting your left arm
towards the sky and holding for five
four three
two and one
come back to plank exhale lower down
chaturanga inhale a small Cobra and
we're gonna hold here to stretch our
abdomen send your shoulders down and
back open up the chest opening up all
your front body and on the next exhale
let's go all to downward facing dog
if this is the first downward facing dog
of your day you might feel a little
tightness on the back of your legs on
the hamstrings so maybe and one knee at
a time and slowly start to open up your
body opening up the shoulders keeping
your gaze on one point and sending the
hips up and back on the next inhale
we're going to raise our left leg and
exhale bring your towards your left
tricep inhale back up and exhale
contract your core compress everything
together
go back inhale last time and exhale
bring it as close to your triceps as you
can then inhale back up and release back
to downward facing dog
take a deep inhale and raise your right
leg up towards the sky and bring it over
to your right tricep take a deep inhale
go back and exhale round your spine
contract your core inhale back up and
exhale contract as much as possible
inhale back up an excell go back to
downward facing dog on the next inhale
transfer to plank pose move through your
vinyasa exhale chaturanga inhale up who
are facing and exhale Child's Pose
let's take a little moment here to reset
our breathing
and slow down your nervous system from
all that hard work that we just did get
ready for the second phase but don't
think about what's gonna be next if it's
gonna be hard or not just be pressing
now and enjoy the resting pose please if
you need more time to rest please feel
free to do so otherwise go back to plank
exhale chaturanga
and inhale upward facing down to
downward facing we're going to inhale
our left leg back up to the sky and this
time we're going to bring it over to the
opposite arm so inhale back up and
exhale to your right arm or tricep
inhale back up and exhale contract your
core inhale back up and exhale bring
your knee to your right tricep inhale
back up and release let's go for the
opposite side inhale your right leg up
to the sky exhale bring it over to your
left tricep inhale back up and Excel
bring everything together around your
spine engage your core inhale and back
up and exhale for the last time inhale
back up and exhale to downward facing
dog
from here you can either sit down or you
can try to do this little movement it's
a little bit advanced you're going to
bend your knees look forward and exhale
jump through don't worry if you didn't
get this move this is an advanced
transition yoga I will teach you guys
how to do these in future videos now
exhale forward fold let's take a little
rest before moving on to more core work
inhale lift your chest and slowly bring
your legs up for boat pose make sure
your chest is up
and you're keeping that core nice and
straight we're gonna hold here four
three two and one really it's down
exhale forward fold this is something
that I really love about yoga and it's
the ability to rest while you're stretch
I'm bringing up a different type of
energy a more of a yin calming relaxed
energy after doing any type of hard work
like we just did inhale lift your chest
we're gonna go for round two lift your
legs and hold for five four three two
and one start going down keep that core
engaged all you come down as low as
possible make sure your low back is
touching the floor you're not arching
your low back keep engaging the core and
hold for three two and one release bring
your hands overhead catch your breathing
slow the body down slow the mind down
get ready for round number two if you
want a little bit more intensity than
the last time you can keep your hands
overhead inhale up and hold if this is
too hard and you'll find yourself
arching your back you can bring your
hands back to the other position hole
here for two and one release
we're going to go for a third round
whenever you're ready go up and hold for
five four come on you got this three
stay strong two and one
release great job guys we're almost at
the end of practice just one more
exercise to go through bring your hands
down and leave your legs we're gonna do
hip races for ten nine sort of movement
eight seven six five four three
feel the burn two and one release down
get ready for round number two and the
last round of hard work up today bring
your legs up and let's go for ten nine
eight seven six five four three two one
hold the legs up and start coming down
slow slow slow last little bit of urn
and release down
amazing job guys we're going to finish
off with a twist start slowing your mind
down bring your left knee over to your
chest and twist over towards your right
looking at your left shoulder we are
gonna have a little variation to the
twist by grabbing our left foot with our
left arm this is completely optional
just if it feels right for you remember
that you don't need to be doing
everything that I do in the practice
just do whatever feels right in your
body bring your opposite knee to your
chest and twist over to your left
looking at your right shoulder again if
you did the variation on the other side
you can do the same on this side
i grabbing your left foot with your
right arm
really still lack and on the next inhale
bring your knee over back to your chest
and send both feet to the corners of
your mat push a person begin releasing
all the muscles all the tension that you
have feel heavy and sink deeper into
your mat remember that this is
definitely the most important part of
your practice this is a time that you
earn from all the hard work that you
just did this is a time for you to relax
and to allow yourself to be present and
don't judge anything about your practice
whether you're they good whether it was
too hard whether you were able to do the
whole thing or not it doesn't really
matter at this point what really matters
is that you show up into your mat you
put in the effort and you did the best
that you could remember that it's all
about the practice and it's not about
any goal or getting anywhere it's just
about knowing about yourself learning
about yourself trust in the process and
just enjoying the process as well please
feel free to stay on this post for as
long as you want and I hope to see you
guys all tomorrow in your mat for day
number six thank you so much for letting
me share my practice with you may all
beings be happy and free I love you all
namaste
you