[Music] hi everyone it’s kino here welcome to this 10 minute yoga for strength class let’s get started first inhale bring your arms out to a t-shape to warm up the shoulders press your shoulder blades away from each other and really open through the front body and we’ll hold this for five frets this also helps warm up the wrists and we’ll stay again for five one lift the spine powerfully up to stay with it deep breaths three four almost there five exhale let’s settle it down now come over onto your hands and knees come up into your tabletop position and then let’s stay in tabletop for five breaths one draw the navel a little bit in two three stay with it keep breathing four and five now let’s come on up to plank pose so step one leg back tuck your tailbone under and inhale up to plank give me plank for five breaths one nice long hold two keep breathing three spread your shoulders away from each other four okay we’re going to bend the elbows and come down to chaturanga exhale bend your elbows chaturanga inhale upward facing long deep breath in exhale downward staying in downward facing for moments five breaths one two keep the mind nice and calm three four almost there five okay let’s sink the knees down and build up to the dolphin plank take the elbows down shoulder width apart roll the tailbone under pressing up from the shoulders step one leg back tuck your tailbone give me the other leg back and now we got five breaths here squeeze the glutes in one deep breaths two stay with it don’t give up three draw the navel in four almost there almost there five okay let’s settle the chest all the way down point the feet walk the elbows forward and let’s hold cobra just for a moment lift the center of the chest lifting the kneecaps up and walk the hands back inhale upward facing long deep breath in exhale downward facing step in to downward facing dog rolling shoulders open stabilize here for a moment then again gaze forward feet together inhale plank pose now lift one leg up one two stay with it don’t give up three draw the navel in four switch the sides left leg one two stay strong shoulders three four five set it down exhale chaturanga inhale upward facing exhale downward facing from downward facing switch your gaze slightly forward let’s sink the knees down cross your feet exhale straighten the legs stay for a moment with straight legs chest up one two and this is dandasana position the yogi staff pose three keep working four navel is in five reach forward hold on to your big toes if you can’t hold the big toes hold anywhere that works long deep breath in exhale forward fold one relax your back muscles two shoulders back three four five inhale let’s lift the head up exhale there roll your spine a little bit back point the feet and draw the navel in and inhale navasana one two feel your breath in your body he’s doing really well three don’t give up four now we’re going to roll the navasana down so take your fingers down tuck the tailbone roll your navasana down squeeze legs up hands up squeeze the glutes one keep the toes on the ground two three stay four five inhale come up cross your feet take the hands down press lift the hips up exhale settle it down now feet off the ground one it’s gonna get a little harder two we’re gonna do a total of three they’re gonna get harder and harder four almost there five tuck the tailbone and lower down squeeze glutes one point the toes two stay three almost there four inhale come up cross your feet inhale hips back and up exhale down last one it’s gonna get harder you can always go back to the first option one navasana straight leg straight arms two enjoy it three four lower down to the hollow body shape one squeeze your glutes in your thighs belly in two almost there three stay four inhale come up cross your feet inhale pick it up exhale down open your knees let’s come forward to the yogi squat pose inhale come up slowly sink your chest down hands in prayer let’s stay for five breaths one deep breaths two nice and easy three draw the navel in four and five bakasana position arm balance place the knees on the upper portion of the triceps try to keep the arms as straight as possible but a little bend in the elbows is okay as well all right now prepare to really bear your body weight in the shoulders come up onto the balls of the feet send your shoulders forward stabilize the shoulders by pulling the shoulder blades down the back widen through the front of the chest but draw the ribs in push your body weight forward into the shoulders and then inhale bring the legs up one two if you couldn’t get the feet off the ground just do one foot and then the other three four almost there you prepare all right we’re gonna go back to plank send the legs back to plank hold plank for five more breaths one two almost there three four and five chaturanga lower down inhale upward facing exhale downward facing all right let’s sink the knees down walk them a little bit back puppy pose to release the shoulders walk your hands forward and exhale head down come on to your fingertips open the shoulders one two [Music] three really release through the shoulders four [Music] and five take the hands flat and exhale all the way down come up into cobra pose five more breaths one two deep breathing three four almost there five relax the body push back to child’s pose bring your feet together top of the head down turn the shoulders forward five breaths one two [Music] three four and five slowly lift your head up cross your feet underneath you and let’s return to seated as you move into the journey of strength remember the most important thing is just to keep trying keep trying keep trying thanks so much for joining me in this 10 minute yoga for strength practice namaste Video source: https://www.youtube.com/watch?v=NQdI26d7-xI
