Sports and Fitness

Full Body Yoga Workout To Feel Alive | 7 Day Challenge For Isolated Times

oh that’s your so welcome to beautiful Costa Rica today’s full body yoga workout class is going to challenge your mind and body and all the wonderful ways possible we are going to be working through a flow with different toning and metabolism boosting postures that will not only leave you feeling refreshed and recharged but it will also be a great tool in helping you achieve amazing physical results this yoga workout class is part of our 7-day yoga workout challenge that was created to help you your mind and your body push to the next level and the best part is is that it’s all free click the link in the description of this video download the calendar and each day it’s as easy as a click of a button for that stays complete at-home yoga workout [Music] is your chain [Music] so with that said if you’re ready to get started grab your mat and let’s begin [Music] all right beautiful friends let’s get started today by reaching both arms up to the sky and then as you exhale taking ourselves down into our Child’s Pose simply allowing yourself to rest with your forehead on to the mat just taking a deep breath in finding this presence within yourself letting go of any other thoughts and simply coming into your inhale and then as you exhale slowly coming up into your all fours position let’s begin by extending the right leg behind you and the left arm forward pulling the navel into the spine oh way to take a deep breath in on your exhalation take your arm and leg to the side so left arm to the left right leg to the right exhale come to Center and then crunch touch your knee to elbow take it to the side bring it back to Center and crunch inhale extend exhale to the side inhale back to Center exhale touch keep going open to the side back to Center and crunch starting to awaken the core finding that balance and stability within your body extend to the side back to Center and crunch a couple more times to the side Center crunch extend to the side back to Center crunch it in extend out Center and crunch extend out center such elbow to me now extend and just hold there for a breath slowly from here take your left arm bring it all the way behind you grab that right foot hold a heel to your glute and then see if you can lift that foot as high up to the sky as possible really opening through the chest continuing to engage through your core to keep that balance exactly where it is so just keep breathing keep lifting that foot up to the sky and one more breath reach a little bit further and then slowly let go reach the arm forward right leg back and then drop your hand tuck your back toes underneath extending into plank position so just extending and then bring that right knee in extending back into plank exhale right knee to your forehead extend into plank so we’re just working with that one leg touch the forehead extend exhale touch inhale extend into plank exhale touch inhale extend exhale touch you’re almost done inhale extend exhale touch working the core and the upper body hair last one extend into plank and then chaturanga dandasana inhale opening into your upward facing dog really open up through the heart lift those thighs off the floor and then slowly come on up into your downward facing dog taking this moment right now to again come back to your breath come back to your Center to this present moment allowing your heels to sink all the way down to the floor opening up through the chest take a deep breath in exhale let it go slowly from here let’s come back over onto our knees we’re gonna go ahead and repeat the same thing on our other leg so now we’re going to extend your left leg all the way back and then take your right arm your opposite arm forward from here take a deep breath in exhale you’re going to open your arm and leg out to the side come back to Center and then crunch it in for one inhale extend exhale open to the side back to Center exhale crunch so keep going every time you open your arm and leg to the side make sure you don’t lose the level or the height of your arm and leg so you want to keep everything exactly on the same level as it is and as you extend and open your arm and leg to the side you’re gonna feel a little bit more engagement in the oblique area of your core extend open to the side back to Center exhale crunch inhale extend side Center and crunch you’re almost done side Center and crunch inhale extend hold it here grab the back leg and then start to pull that heel up towards the sky finding that Center feeling that nice stretch through the upper body through the chest even through the back engaging your glute muscles so you’re continuing to hold your balance here keep lifting deep breath in and then slowly release extending your arm and leg out and then drop your hand all the way back down tuck your back toes you’re going to extend that bottom knee and then bring the left knee to your forehead then you extend into plank left knee to forehead for to extend into plank and three extend keep going and four if this gets too difficult for you can always modify by bringing that knee to the ground even if you just need to do it for a couple of reps and then come back into plank do your best just keep pushing through it extend needs a forehead extend knee to forehead you’re almost done extend exhale inhale chaturanga dandasana now next inhale again opening into our upward facing dog just let go and exhale release downward facing dog great job just take a moment for yourself here breathe it out let it all go feel that nice stretch through the back of your legs inhale and reconnect with your breath exhale bend the knees hop to the front of your mat you’re going to slowly from here come all the way down roll like a ball come back up with momentum into your chair release the hands step or jump back into chaturanga inhale upward facing dog and exhale downward facing dog we’re gonna do that again pop forward rolling like a ball then right up into chair hands onto the mat jump right into chaturanga or plank and then take your chaturanga upward facing dog downward facing dog you got this keep breathing through it hop forward roll like a ball use the momentum come on up to chair hands down chaturanga inhale upward facing dog exhale downward facing dog one more hop forward rolling like a ball chair position good job hands down chaturanga upward facing dog and exhale downward facing dog beautiful job let’s roll forward and start playing position now and take your high knees need to chest back to plank chest two more and then from here opening into side plank just do a big circle with that top arm if you can great job back to your normal plank knee to chest four three two one open to your side plank on the other side find that stability stack your feet big circle with the arm and then returning back to your plank for more knee to chest four three two one now opening back into side plank we’re going to add on to the snow so bend your knee pointing that top knee forward and then begin to transition yourself into a high lunge so step that right foot to the top of the mat arms up high lunge and then from here extend the front knee and then bend the knee as the arms come to the side extend and Bend for two reach and three so these are your high lunge squats and four arms up exhale five keeping your hips square towards the front of your mat and seven lift and eight hold it there just find that Center your body is straight palms facing up to the sky as the arms reach up find that breath find that moment of stillness and then take your hands all the way down going right into our knee to chest so right foot off the floor and then bring it in 1 2 3 or opening to your side plank on the other side left hand up from here we’re going to bend that top knee face the knee forward and then slowly with control step your left foot to the front of your mat bring the arms around into your high lunge find your Center and then extend the front knee exhale bend at 4:01 lift exhale two arms are reach up to the sky exhale three so we’re only extending and bending the front knee the other leg stays exactly as it is extend and Bend so at the same time as we’re strengthening the lower body we’re also giving this so as your hip flexor a nice stretch along that right side good now find that Center hold reach the arms up to the sky this is your high lunge and then bring the hands back down onto the mat lift your foot off the floor and need to chest now ten times we’re gonna just switch the knees one two keep going three high knees four five six seven eight nine and ten we’re not done yet go ahead come down into your chaturanga and just hold it there hover the body above the floor you want to go even further lift your right foot off the ground keep holding switch legs whenever you need to hold hold hold and then relax and open into your upward facing dog great job you guys come back over into your downward facing dog just find your breath find that moment of stillness and then from here bend your knees hop towards the front of your mat inhale slowly roll yourself up to standing as you reach the arms up to the sky exhale dive it down last abdominal exercise here to begin inhale halfway exhale sit all the way back roll like a ball into boat extend back to boat roll like a ball freeze at the center arms and legs out back to Center last one rolled back and Center extend holds up boat posture last four three two and one great job go ahead and drop your hands and feet onto the mat and lift yourself up as you squeeze those glutes and throw the head all the way back so just lift and stretch it out letting go of any tension through the abdominal area and then sit back over onto your mat let’s go ahead and just finish off by coming into a comfortable seated position on your mat taking a big deep breath in as you reach both arms up to the sky feeling those lungs with oxygen and then exhale bring your hands to your heart just taking this moment to send our gratitude to yourself for your incredible practice today thank you so much for joining me in beautiful Costa Rica I send you love and light and I look forward to seeing you again namaste thanks so much for watching if you enjoyed this video give it a thumbs up and don’t forget to click that subscribe button to make sure you’re staying up-to-date on all of our new yoga yoga workout and fitness classes thank you again and we’ll see you soon [Music]
Video source: https://www.youtube.com/watch?v=Fd3Su5lWJsw

Related Articles

Back to top button