Hello friends welcome to Waveland Mississippi, we are here right now on a beautiful beach on the Gulf of Mexico and today
I've got a very quick but effective
yoga practice for you
And uh this year the work that is going to be all about working every muscle in your body
And it is perfect to add into your weight loss program
So if you guys already grabbed your mat grab your water, and let's get started
Alright friends we're gonna begin today is standing at the top of your mat feet together
Let's take a deep breath in reach both arms up to the sky
and then exhale
Start to dive yourself all the way down into your forward fold
Releasing the hands here
Just taking a moment to walk it out bending one knee at a time
Just letting go of any tension here in the hamstrings
Good now from here bending the left knee keeping your right leg straight
Extending your left arm up to the sky
So feeling that stretch here
Keeping your gaze up towards the sky
Inhale and
Exhale now stay with that same position the arms and just step your left leg to the back of your mat
So coming into a twisted high lunge here
And then slowly releasing the hand
inhale
Then exhale stepping back into your plank you're gonna bring that right knee to your chest bring it out
and then kick nice and high aim and
Kick so using the core and then the glute knee
and kick
knee lots of power here and kick me and kick keep going me and
kick me
and
kick and
Play chaturanga dandasana
inhale upward-facing down
and exhale downward-facing dog
Just taking a moment here to breathe allowing that chest to release towards the man
Beautiful, let's look to the top of the mat bend your knees step, or hop forward
Inhale coming up halfway
exhale release
And slowly make your way up to standing
Inhale reaching up to the sky exhale
Dive it all the way down
Inhale halfway
Exhale bending your other leg now so right knee keep your left leg straight reaching your left arm up to the sky
Holding this position here and breathing deeply see they can look up towards that top arm
Bending both knees I'm gonna step your right leg to the very back of your mat twisted lunge here
Awesome releasing the hand
Inhale and then exhale stepping back into that plank now with that left knee gonna bring it into your chest
back and kick
to the chest
and kick
chest and
kick
chest and
kick keep going
Staying nice and straight with the body just work that leg engaging the ABS engaging the glue
Good job
Last one you got this in and
kick
Take your chaturanga dandasana
inhale upward-facing dog
Open up and exhale push it back into your downward-facing dog
Take a moment here take a nice big breath in through your lungs
Exhale out on your next inhale bend your knees step or hop forward inhale halfway
Exhale release and
Slowly come up to standing
Inhale reaching up to the sky
Exhale dive it down
inhale halfway
Exhale from here stepping that left leg to the back of your mat reaching both arms up to the sky
It hold it here opening up through the heart
Slowly palms your hands together and let's take that twist so your left elbow to your right knee
Twisting from the bellybutton keeping the hips square
Now stay here, or if you're a little more advanced see if you can extend both arms
And then so they bring the hands back together if they're extended and
Then going to transition right into that twisted chair so feet together knees together stay in that same twisted position with the upper body
Breathing deeply looking up towards the sky
Untwist the body reaching both arms up to the sky, but still low with the hips
Extending both legs exhale come down to your chair for one. We're going to do chair squats and to
reach and three
reach and four
Getting nice and low with those hips five
Six
Seven a blast to
And hold it there breathe pull the navel into the spine
Hold
Exhale dive it all the way down to your forward fold
halfway exhale
Step or hop back into play
Taking for chaturanga push-ups here two
Three and
Four chaturanga dandasana upward facing dog and
Exhale take it back into your downward facing dog
Take a moment here take a breath
Once you're ready bend your knees step, or hop forward halfway up exhale release and
Then slowly come on up to your standing
Inhale reach up to the sky exhale
Dive it all the way down
Inhale halfway lengthen exhale from here step your right leg to the very back of your mat
Reaching both arms up to the sky
Holding that high lunge first and breathing deeply
Arms together to your heart and then taking that twist your right elbow to your left knee left
Elbow points up to the sky, and then see if you can bring your gaze up towards the sky as well
Extending both arms if you're more advanced otherwise staying that was
Let's bring the hands together they're not already there and
shift all of your weight to that front foot because we're gonna transition into that twisted chair I
Mean the low with the hips
wasting from the bellybutton
Breathe here hold
Now untwist the body only extending both arms
It inhale reach up stand up exhale squat for one two
Three
Four
Six
And seven get nice and low eight
Nine
Last one hold it there ten pull the navel to your spine
Get nice and low here and then dive it down into your forward fold
Halfway exhale step or hop give me four push-ups
four
Three
two last one chaturanga dandasana inhale upward facing dog exhale
Take it back into your downward facing dog
Awesome just take a moment breathe deeply
And your knees exhale step or hop forward
halfway up
On your XE we're gonna come all the way down to our mats now
Sit right over to your mat
Lift both feet up into the air into your boat posture
All done for you here
then what you're gonna do is bring the hands behind your head and
Simply extend one leg at a time one
two
three
four with control five try to keep your balance six
Seven if this is too difficult bring the hands to the floor
nine
ten
Awesome come back to your boat posture and then boat to canoe for one
two
three
four
five
six seven keep going eight
nine
Ten hold it drop your hands and then slowly
Start to release all the way back into your plow posture
Try to get those feet over to the other side of the mat, and if you're comfortable go ahead and transition into your shoulder stand
Supporting your lower back with your hands
If you're not comfortable with this posture just stay in your file
Try to just keep those legs over your head
if you're in your shoulder stand
Come back to your plow release the hands
Let's just hold that position again
Feeling that nice stretch through the back
And then slowly let's release starting down with one vertebra at a time
once your back is flat on the floor release the legs and come back up for woman leg lifts here two and
Three try to keep your lower back pressed to the floor four and five
Six seven eight
Two more nine last one and
Ten so going right into your happy baby pose
Reaching for the outsides of your feet or your ankles so your big toes with two fingers
And simply we reason here pulling the knees towards the mass and then extending the legs all the way up
Bending the knees and giving yourself a big hug here pulling your knees as close to your body as possible
Awesome
Now once you're ready, you're just going to release that ball position
Letting go of your arms and legs give yourself a big stretch here
And then go ahead roll over to one side and come over to a seated position on your mat with your feet crossed
Let's take a moment here take a deep breath in reach up to the sky exhale
Hands to heart and again deep breath in reach up to the sky
Exhale and start
thank you so much for joining us today on this beautiful beach on the Gulf of Mexico wishing you lots of love and
We'll see you soon
namaste
Thanks so much for watching if you like this video feel free to give it a thumbs up and also check out more, yoga
Workouts on our channel and don't forget to follow us on social media to stay up to date with all our adventures
bless of love see you soon
You