hey guys welcome to the very very sunny white sand dunes where we are gonna do
some power vinyasa yoga so I have a ten minute yoga class planned for you that
is all about toned arms so grab your mat and let's do this all right so we're
gonna start at the front of our mat bring your big toes together your
heels slightly apart roll your shoulders back take a deep breath here just
feeling your feet on the mat connecting with the body and then inhale the arms
up overhead and grab a hold of your right wrist and exhale to the left and
help through center switching your grip and exhale to the right inhale up and
exhale down just make circle with the right arm twice and then with the left
arm going backwards just warming up the arms and then just back and forth taking
one more deep breath here
and then let the arms come to your side inhale up and exhale forward fold let
the head hang shake the head no shake the head yes we're gonna jump right on
into this inhale up halfway exhale plant those hands on the mat and step the feet
back to plank hold here engage the core inhale and then exhale bend at the
elbows chaturanga inhale slide the chest forward upward facing dog and then
exhale downward facing dog take two breaths here feel free to pedal out the
knees if you need to inhale and then on your exhale into walk the hands back to
the feet then hang in a fold fold inhale up to standing and exhale arms by your
side inhale the arms up again and exhale fold forward walk your hands back to
plank inhale at the top and then exhale chaturanga inhale updog exhale down dog
one breath here and then begin to walk those hands back to the feet hang out in
a forward fold inhale up halfway this time on your
exhale bring the hands back down and we'll all come back out to plank inhale
at the top exhale chaturanga inhale updog and exhale down dog
one breath one more time walk the hands back to the feet warming up the
shoulders here inhale up half way at the back of your mat exhale fold and begin
to walk these hands out to plank inhale at the top exhale chaturanga inhale
updog and exhale down dog whew I'm beginning to sweat here it's
like a hundred degrees on this sand whew take one more breath in down dog
and roll forward to plank again and we're going to do two tricep pushups you can always
drop to your knees here for a little more support inhale exhale to tricep
pushup up one more up whew press back downward facing dog
catch your breath here I got a little ant on my mat there you go guys go over
there and then roll forward back to plank two more tricep push-ups exhale
down inhale up exhale down inhale up and then exhale back down dog two breaths
here
last time inhale forward to plank exhale bit inhale up exhale bit inhale up and
then exhale down dog drop your knees to the edges of your mat and just let those
arms relax and child pose
and then from Child's Pose we're gonna come into a little dolphin
so keep those forearms down on the mat about shoulder-width and then bring the
hands down to the mat really press the fingertips into the mat tuck your toes
and then inhale lift the knees up and find that dolphin hold here
all right we're gonna take some dolphin dips so inhale slide forward till your
nose is right in between the thumbs and then exhale push back one inhale
forward exhale back to keep going three four five hold here
so don't forget about the breath I know those shoulders are probably burning
one more breath and then we're gonna take five more dips so inhale forward
exhale back inhale forward exhale back three more last one and then
drop your knees to the mat Child's Pose
inhale up into nice puppy dog stretch so just lift the hips up over the knees
walk the hands out a little further and then exhale the forehead down arms are
straight palms are pressing into the mat
and then inhale up to a nice tabletop we're gonna just take a nice gentle
twist here so inhale the right hand up and then exhale thread it through the
left and you can come on to the forearm here and just look up if you want to go
deeper you can just drop the right shoulder gaze up towards the sky and
then inhale back up to tabletop other side left hand goes up reaching through
the fingertips and then exhale thread it through either coming on to the forearm
or all the way down to that left shoulder
inhale back up and we're just gonna come back to plank so tuck the toes lift
the knees hold here inhale exhale chaturanga inhale updog
hold your up dog and just take a nice look to the left and to the right back
to center inhale and then exhale down dog drop your knees and then just come
to a nice seated position and we'll just take a moment here to just relax bring
the hands onto the knees let your breath come back to a calm state you can bring
your hands to your heart and just feel your heart beating
and then take one big inhale through the nose and we'll exhale sigh out through
the mouth inhale ahhh let's do that one more time cuz it feels good inhale
through the nose ahhh thank you so much for practicing with me I can't really
look at the camera right now because it's so bright in this beautiful white
sand dunes but I really hope you enjoyed this practice and please subscribe give
it a thumbs up if you liked this and I'll catch you in the next yoga class