welcome to another one of my
yoga workout classes
and i have an amazing workout for you
thats going to focus on
really target your core
really define those abs for you
were also going to be
a yoga flow so you get a stretch at the same time
these exercises are amazing because
were going to strengthening
your core
your also going to be shrinking and fighting your waistline
and with a clean eating diet
i promise you you will see results with this video
so if you're ready grab a mat
your water and lets do it
ok guys so were going to begin today in your childspose
sitting over to your heels reaching your arms forward
inhale and exhale
lets roll up to our first position
taking our first exercise extending the left leg out
your going to reach your right arm forward
50 50 plank
drive your bellybutton into your spine
feeling those ads engaged
inhale
when you exhale lets start to take baby pulses
pulsing your arm and leg
4 3 2 1
were going to take our one knee pushup
were going to do is keep your back leg straight release the body
and push back up
4 times lets go
last one 4
holding here tuck your back toe under
your going to bring yourself up to the one legged downward dog
the next exercise were going to do
is first your going to bed that top knee
from here round through and bring the knee to chest
and then extending it right up
ready guys
4 times
come forward touch knee to chest
last one
from here pulse it forward
5 6 7 8
reach up extend the leg
and then release to downward dog
ligt the heels up and press them down
all were doing is getting deeper into the calfs
lift up to tippy toes
and then release
come down as low as you can to the floor
rounding forward
hold it
taking chattering dandasana
you can modify it if you like
ready deep breath in
exhale come down
upward facing dog
exhale downwarddog
coming back down to your knees
lets take it to the other side
right leg comes out
left arm comes forward
drawing the naval to your spine
try not to have movement here
inhale and then exhale
were going to do the baby pulses
exhale
pulse it out
and releasing the hand down
lets take our one kneed pushup
4 times
ready here we go
tuck your back toes under
left into your one legged dog
nice stretch first
from here going into knee to chest planks
4 times here we go
freeze and pulse that knee in
1 2 3 4
extend your leg
release it down
downward facing dog
come forward
chaturanga
upward dog
downward facing dog
releasing forward
hold your plank
find that balance
the next exercise is called your horsey kicks
your going to bring the knee to chest and kick the back leg from the glute
ready here we go
knee and kick
remember were alternating legs
chaturanga
upward dog
downward dog
releasing forward
next exercise similar to the previous
except the leg will be suspended in this one
ready and lets go
chest and kick
were not alternating
knee and kick
great job switch legs
chest and up
freeze chaturanga dandasana
downward facing dog
exhale releasing forward
coming into side plank
stacking your feet if you need to
or modifying onto your knee
star kicks and up
next exercise the guitar hero arm
all your going to do is play that guitar with a straight arm
circle to the front
come down to plank
take a flow
downward dog
come forward
onto your left hand side plank
extend the right arm
star kicks
almost done guys
lets do the guitar hero arm
big circles with that arm
right arm forward
2
1
come back to plank
chaturanga
upward dog
downward facing dog
reaching the left leg up to the sky
called your spiderman crunch
touching theleft knee to left elbow in plank
5 times
then stepping forward with that left for between the hands
drop the back knee down
low lunge
tuck your back toes and lift the back knee off the ground
hover lunge
stay in that position
start to pulse
2 3 4
open to high lunge
spinderman crunch touching the right elbow to right knee
and extend back
1
big step forward with right foot
releasing the back foot down
releasing the arms up
holding low lunge
tuck your back toed and hover the knee
and now pulsing
10
extend back knee high lumge
opening your body
then releasing forward
step back to chaturanga
flow
come forward to plank
lets give those wrists a break elbow plabk
holding here
breathing drawing naval to spine
next exercise called the dolphin plank
all your going to do is lift your hips up in the air
and then drop it down to plank
and down
and two
lift and three
each time you come back to plank
exhale and drop
awesome hold it here
almost donw
come up tp your hands
chaturanga
upward dog
and downward dog
come on down to your childspose
and then slowly from here come up to your knees
taking our camel posture
hands either on your back
or going all the way down to your heels
release pushing the hips forward head back
great stretch
hips to your back first to come out
bring your spine to neutral sit down on your heels
and then slowly take childless again
awesome job today guys!
for completing the wonderful plank yoga workout
be proud of yourself
roll upslowly
thank you guys so much, lots of love
namaste