When the road just keeps going for a mile
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Welcome to your full body yoga workout flow
We are here today at the beautiful sentinel wellness retreat in caslow british columbia
With a quick and super effective yoga workout practice that will tone and strengthen your entire body in only 15 minutes
So if you're ready to flow and awaken the body grab your mat and let's begin
We're gonna get there
Together we
Can make
Alright friends
Let's begin today in a seated position at the back of your mat reaching both arms up to the sky taking a deep breath in
Then bending your elbows and just throwing your head back giving yourself a gentle back bend
And then releasing all the way forward into your child's pose
Forehead all the way down and just take a moment to find your breath set your intention
Bring yourself into this present moment
Inhaling deeply
Then exhale rounding yourself forward into your all fours position
Beautiful. We're going to start with a lower body toning exercise. So first take your right leg and extend it all the way back
From this position keep your hips square shoulders square. You're going to flex the back foot tap the toes point and kick it up
That's one flex
And point for two tap the toes to the mat point for three
And four good kicking from the glute muscle five hips remaining square
six
Seven
Eight
Nine good nice height kick keep your hips square
Ten great and then extend hold it here
You're going to bend that back knee you're going to touch your elbow with that knee extend it out for one
touch the elbow or shoulder and two
Bring it to the side
And three so working the obliques
And four from here keep that leg extended. Lottie's push up four one
pilates push up for two
And three one more time
Hold it here. Don't drop the leg one more set to the shoulder elbow and extend
Knee extend for two touch the elbow three
Touch the elbow four. Give me four push-ups four
And three keep those elbows in pointing towards the back of your mat. So working the triceps one more
Awesome. Hold it here now pull the navel into the spine engage in your core
Take your opposite arm and reach it forward into your bird dog
Creating a beautiful line from the tips of your fingers all the way back to your toes
Okay. And again, we're going to engage the obliques a little bit more with the next exercise
What i'm going to do is open the arm and leg to the side
And then bring it back to center. So inhale arm and leg just slightly diagonal
Exhale bring it back to center for two
So just the arm and the leg move your entire body stays still
Your core is engaged. Your obliques are engaged. Your lower body is engaged keeping that leg up
A wonderful full body exercise that's fine toning and strengthening your body
open
and center
Open and center
Open
And center don't drop that leg or arm
Hold it here
Drop the hand back down tuck your back toes underneath
Lift that bottom knee hover it above the floor
Then that straight leg comes into the chest and extends back up for one bring it in
And two keep that bottom knee hovered in and three work the core in and four
And five knee to chest and six
And seven
And eight great job bring it in extend last one
From here extend reach your straight leg all the way up into your three legged dog
Extend that leg stretch out your upper body
Allowing that bottom heel to fall as close to the mat as possible
Enjoy the stretch keep reaching that leg
Shoulders are square the palms of your hands are grounded on the mat
Bend that top knee
Opening the hip so stacking one hip over the other
And then we're going to transition into our next exercise
What we're going to do is take a plank position and then touch that knee towards the elbow again
So working the oblique and then extend it back out onto your three-legged dog again. Bring it forward
And extend for two see if we can get that physical contact with the knee and elbow
And three good job. Keep going exhale bring it forward
And extend into your three legged dog transitioning forward into your plank. Keep that leg hovered chaturanga. Dandasana
Inhale opening into your upward facing dog
Exhale press and push back into your downward
Facing dog beautiful job. Just take a second find your breath
Allow both heels to gently drop towards the mat
Sternum down opening through the upper back
Allowing the shoulders to drop away from the ears
Awesome one more inhale
Long and gentle exhalation out
As you slowly come back down onto your knees and we're gonna reverse it and take all of those exercises on the other side
Left leg extends go ahead and flex your back foot
We're gonna start with our back kicks tap the toes point and kick for one tap point and kick two
and three work those glutes or
Engaging from the booty keeping your hips square. Your shoulders are square tap
and kick
tap
And kick keep going tap
then kick
tap
kick
And from here bring it back to center hold it
and then that knee is gonna come to the side touch the elbow or the shoulder and extend for one go ahead and touch
And two, so starting to engage the other side of your obliques and three
touch the elbow
or grade four push-ups four
and three
And two get low with your chest keep that other leg extended and one hold it here one more set
to the elbow and extend for four
in and open three
Bend the knee and extend two one more
And then extend hold four push-ups bring it down for four and up
three
and up
Two keep those elbows close to your body work the triceps
And one awesome hold it there. Now. You're gonna take your opposite arm. So your right arm and reach it forward into that bird dog
Hold it here. Now. This is where we start to really engage the core
Think about pulling the navel into the spine as you hold
And then we're going to go into that oblique exercise opening to the side and then bring it back to center
So your leg and arm open to the side then as you exhale back to center for two?
Inhale open do not lose the height of your arm or your leg
Keep going open to the side
Bring it back to center
Open to the side
And center good feeling the engagement of your oblique as you open that leg and arm to the side
And center breathing through it. Make sure you're not holding your breath
and center
And drop that hand down go ahead and tuck your back toes underneath now, press into the hands and lift that back knee
So it's hovered straight leg comes in and extends for one
in
and out for two in
and three
And four keep going working the core five
And six you got this keep that bottom knee hovered seven
Eight great job
one more
And ten extend and lift yourself up into your three three-legged dog. Hold it here
Lift that leg as high as you can
Bending that top knee and then just see if you can stack those hips without losing the square shape of your shoulders
Make sure your shoulders don't open
They are completely in the same direction as they were before
Just open up your hips, then we're going to transition into that plank position touching your knee to elbow
Out to the side and then open back out into your three-legged dog. So again,
Knee to elbow at the side and two
left knee touches your left elbow
and three
Good one more time get into that plank position touch the elbow with your knee
And four keep the top leg extended transitioning into plank keep that leg above the ground if you can chaturanga
Inhale opening into your upward facing dog
Exhale push back release downward facing dog. Well done. You guys breathe it out
Inhaling deeply into your belly into your back into the backs of your legs
Exhale just let yourself release
Sternum comes down towards the mat one more inhale
Exhale let it go bend your knees and go ahead and look to the front of your mat as you hop forward
Inhale, come on up to halfway
Then as you exhale just grab onto those ankles or maybe the toes and come into your standing forward fold
Making sure that you're folding from your hips not from your lower back
Allow the forehead to come down towards those calf muscles or your knees
Just breathe
And then let go of your hands coming up into your halfway and then heel toe your feet outward slightly
So hip width apart as you roll yourself up to standing
Good, just take a moment
Find your breath find your center reach both arms up to the sky and with your feet open coming into your chair
utkatasana
Holding this chair position really engaging through your glutes your quadriceps
And then from here shifting your weight onto your right foot extending your left leg warrior three
Good find your balance
Creating this human letter t with your body if you can arms next to the side of your body
From here come on down back into this open chair
Then as you exhale, you're gonna shift your weight over to the other foot now so towards the left
and you're going to come into your
warrior 3 on the left side
Hold it there
So that's going to be the exercise we're going to speed it up just a little bit
Not too much. Just stay with me. Stay with your breath
hold this warrior three
Come on down into your chair
Squat low your hands can come at your heart if this feels better
Get as low as you can with your hips hold it here
Take a deep breath in
Then once you're ready on your exhale warrior three on the right side extend arms next to the side of your body
Come on down chair
warrior three on the left side
Keep up with the tempo open chair position hands at your heart warrior three on the right
And down to chair. So it's like a really low squat as you shift from one leg to the other in warrior three chair
And warrior three and chair get nice and low start to really feel the engagement in your quads and warrior three
chair warrior three
And chair get low warrior three
And chair you got this you guys were almost done
Really feel the engagement in your lower body
Finding control in a beautiful pace for yourself. Don't rush
Bring it down to that chair now reach both arms up to the sky
Get low as you can as much as you can you can bring your feet a little closer together that feels better
Reach both arms up and then dive it down into your forward fold inhale halfway
exhale
Bend your knees and step back into plank position
Chaturanga. Dandasana
Inhale opening into your upward facing dog
exhale
downward
Facing dog. Well done breathe it out
Stretch it out and then come on down to your elbows. We're gonna take our dolphin planks interlace your fingers
Bring your feet together. Your hips are staying up just like in downward dog
Exhale come to plank inhale lift the hips and flank for two
Lift exhale three. Let's go
and four
Lift the hips and plank five
Six you're doing great. Keep going seven working the core working your shoulders eight
And nine lift the hips and ten hold that elbow plank pull the navel into the spine
Good stay with your weight on your elbows
Release your fingers and then let's open over to your left elbow to your side plank
If you want to modify you can either open up your feet
Or to make it even easier bend that bottom knee and take this variation
Otherwise if you're up for the challenge stack your feet on top of one another and join me hand on your hip
Dip the hips and lift up for one
two
Three. So again working the obliques four
five
six
seven
eight nine
Ten you got five more five four, three two
One awesome extend that top arm up to the sky. Let's switch sides
So come on over to both elbows and then over to your right elbow taking whatever variation that you wish
And let's take our pulses for one
two
Three dip the hips down and four
five
six
seven
eight
Nine ten five more five four three
two
One awesome extend that top arm up to the sky
Release it come on over to your elbow plank again open up those feet and then come on up to both hands so high plank
inhale
exhale chaturanga
inhale upward facing dog
And then as you exhale, press and lift up releasing
Into your downward facing dog. Well done. Take a big exhale out
You did it. Just take a moment for yourself
And then once you're ready come on down with your knees to the floor
Sit back over into your child's pose and just giving yourself
A breath or two to come back to your body to come back to yourself
Thanking yourself for this beautiful quick and effective practice today
Inhale
And exhale
Good hold it here
Just letting go
As you slowly roll yourself up to seated
Taking a deep breath in to close up our practice arms reaching up to the sky
And then exhale bring your hands to your heart
bowing down to your heart
Thanking yourself for your beautiful practice
Thank you so much for joining me today on the mat
I hope you have a beautiful rest of your day, and I look forward to seeing you again namaste
Thanks so much for watching
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