hi guys welcome I'm a Amanda from Amanda Outside and today I have another short
power vinyasa yoga class for you that's all about toning the legs so if you're
short on time this is the perfect class for you so grab your yoga mat and let's get
started all right so we're gonna get started at the front of the mat bring
your big toes together heels about an inch apart from each other
roll the shoulders back take a minute to close your eyes here and start to
breathe in and out through the nose and throughout this short practice try and
maintain that steady breath even though we're gonna start working pretty fast
and pretty hard one more breath on your inhale lift the
arms up overhead take the gaze to the thumbs and then
exhale fold over the legs bend the knees as much as you need to inhale up halfway
and then exhale bring the hands to the mat step your feet back to plank and
lower all the way down to the belly keep the hands where they are untuck the toes
press the tops of the feet into the mat and just breathe here for one breath
and then bring the hands behind you palms facing up and we're just gonna
inhale try and lift the chest and the feet keep the hands on the mat gaze is
forward neck is long and then exhale down inhale lift exhale down lift lift
keep going two more and to bring the hands back
underneath the shoulders tuck the toes inhale press up to that plank jump the
feet forward and come on to your back rolling all the way down for a couple
bridge poses so walk the heels into the booty as much as you can the feet
are about right underneath your knees hands by your side palms facing down
inhale lift the hips press the feet into the mat and exhale down keep your gaze
straight up inhale lift exhale down inhale lift exhale down three more two
and three exhale the hips down hug the knees in rock back and forth a little
bit just to get a little momentum to roll forward and jump back to plank and
lower all the way down on the exhale this time bringing the hand in front of
you palms facing down woops my blanket
and down three more last one and then exhale down
same thing press up into plank and then step or jump your feet forward and roll
to the back for those bridge pose lifts feet right underneath the knees inhale
press the feet into the mat lift the hips exhale lower inhale lift exhale
lower again gaze straight up lower three more
last one inhale lift exhale down hug your knees in grab behind the knees and
gently rock up to seated roll all the way forward and step we're jump back to
plank exhale chaturanga this time inhale slide forward to upward facing dog take
your gaze to the left gaze to the right look for it again inhale and then exhale
lift the hips downward facing dog a couple more deep breaths you can pedal
out the knee is a little bit whatever feels good and then on your next inhale
lift the left leg up and exhale tap the toes down inhale up exhale tap inhale up
exhale tap two more
whoo and then exhale the left leg down and we'll do it on the right so inhale
that right leg up exhale tap the toes down inhale up exhale tap three more
last one and then exhale down whoo drop your knees to the edge of the
mat just take two breaths and Child's Pose
and then we'll inhale right on back to that down dog inhale your right leg up
and back exhale as you look forward between the hands step your right foot
in between the hands keep that back heel up and then inhale the arms up high
lunge so your right knee is right over the ankle and then make sure your knee
is not pressing in but really in line with that ankle maybe pressing out a
little bit strong left leg hold for a couple more seconds here inhale and on
the exhale tap the left knee inhale lift and straighten exhale tap inhale lift
and then takes you more
whoo and then come back to that high lunge spin the back heel down warrior
one so hips are still forward inhale and
then exhale sweep the hands back as you come into warrior three so point the
left heels down find that balance try to make a t-shape with the body inhale and
on the exhale tap the left toes down to the mat slightly at an angle towards the
back right corner of your mat and then inhale lift whew exhale tap and inhale
lift really find that focus two more and then back at the top little pulses one
two three four five six seven eight nine ten hang on to it exhale back to that
high lunge inhale up and then exhale hands to the mat step the right foot
back exhale chaturanga inhale updog and exhale down dog
whew take one breath here before we hit the other side
inhale the left leg up and back exhale look forward between the hands and step
the left foot in between the hands the right heel is off the mat inhale up to
the high lunge and hold left knee tracking directly over the left ankle
one more breath and then we'll take those dips to be inhale here exhale bend
inhale straight exhale bend inhale straighten keep going
focus on that breath one more and then we'll come back to that high lunge spin
the right heel down for warrior one and then step on up into warrior three
whew almost lost that one so hands come behind you toes pointing down find that
T shape
now exhale the right toes down slightly towards the back left corner of your mat
and then inhale up exhale down inhale up down inhale up last one and then we'll
take the little pulses with the right foot two three four five six seven eight
nine ten and then drop back to that high lunge inhale the arms up nice big breath
and then exhale step the left foot back and move through chaturanga on the
exhale inhale upward facing dog and exhale down dog
take one more breath and down dog look forward between your hands bend your
knees and then step or walk your feet to the outside of those hands right on the
edges of your mat your toes can point towards the corners of your mat and then
sink the hips down so that they're right in line with the knees making sure that
the knees don't go past the toes and reach the arms forward
so really engage the core here feel the legs working whoo the inhale and then
exhale just straighten the legs as much as you can don't try and force them
don't try and lock out the knees just let your head hang take a breath here
and then inhale sink the hips bend the knees and come back to that balancing
squat
Oh one more breath and then exhale straighten legs let the head hang just
take a break here and then last time bend knees sink the hips find that squat
oh and then this time exhale drop the hands and come in some malasana which is
just a really low squat and I like to kind of wiggle my toes out a little bit
maybe you need to make your feet a little wider so you find something
that's kind of comfortable bring the hands to the hips if you have a pillow
or block you can put that under your bum for a little support
and then just take a few deep breaths here you can close your eyes
and then from here bring your hands behind you to support you as you come to
seated and we're just gonna take a nice little butterfly so bring the bottoms of
your feet together walk the heels in or slide the heels in as much as
you can roll the shoulders back inhale and exhale fold forward
inhale lift the shoulders slide the feet out to create more of a diamond shape
like I do this in every one of my classes and then exhale fold forward it
just feels so nice on the hips and just relax into this don't force it don't try
and go super deep just let those muscles we just worked relax into this hip
opener
and then inhale come on up bring the knees together and then roll onto the
back and just let the knees fall to the left keep your shoulders on the mat a
really gentle twist here inhale the knees back up and exhale just let them
fall to the right
last little stretch will do here is just a nice figure-four hip opener so cross
your right ankle over your left knee flex your right foot so a little bit of
engagement through the leg inhale find that left knee and then exhale just ever
so gently pull that left knee towards your face
and then exhale release and we'll switch sides so cross your left ankle over your
right knee flex left foot and then inhale lift the right leg off the mat
grab behind the right knee and exhale let's gently pull the right knee towards
the face
and exhale please give yourself one more hug hug your knees in towards your chest
when you're ready come on up
and then bring your hands to your knees close your eyes and then we'll take one
inhale through the nose and exhale sigh out through the mouth so inhale huh
thank you so much for coming on the mat with me I really hope you enjoyed this
short yoga practice for toned booty and also this beautiful scenery here in
Colorado subscribe if you haven't already like it talk to me in the
comment I love hearing from you and I will see you in the next class