Sports and Fitness

Weight Loss Yoga Workout For Beginners, 15 Minute Total Body Stretch Workout Yoga Class

new videos every day psychetruth life wisdom hey everyone it’s jen hillman here and today we’ve got a full body follow along yoga workout so get ready to raise your heart rate work your whole body with just a few simple yoga poses and we can follow along with me here and if you’re not familiar with any of these poses just check out part one of this video right so we’ll get started standing at the top of your mat you might find it helpful to set an intention or dedicate your practice to something even if it’s to your own health and well-being and then we’ll begin by inhaling sweep your arms up press your palms together overhead and exhale dive your body forward come all the way down over your legs fold completely release your head at the bottom then inhale lengthen your spine exhale fold your body down and let’s do that again inhale lengthen your spine just warming up into your hamstrings and back exhale fold it down and again inhale lengthen your spine exhale fold it down nice little way to start then inhale stand all the way up sweep your arms high reach up out of your weights press your palms together and release your hands to your heart just getting started here let’s inhale sweep your arms high exhale dive your body down fold over your legs release your head at the bottom inhale lengthen your spine exhale fold down plant your hands onto your mat and step back into a plank pose take an inhale here big breath in and hug your belly in and as you exhale gently lower all the way down to the floor nice and slow with control untuck your toes with your next inhale reach your shoulders onto your back stretch your heart forward come into your cobra pose and as you exhale tuck your toes lift your hips up and back pressing into your downward facing dog since is this since this is your first down dog go ahead and pedal your knees right and left stretching into your calves stretching into your hamstrings and your hips and just melt your shoulders down towards your feet so you open up through your shoulders and stretch your heels towards the floor this is a nice stretch for the entire back side of your body all right on your next inhale step your right foot forward between your hands draw your legs close together strong powerful base then inhale sweep your arms up high exhale lower your hands down step your right foot back and inhale to step your left foot forward take a moment to set up your pose draw your thighs close to one another firm up your base and then inhale to rise your upper body and exhale plant your hands go ahead and step your right foot forward to meet your left you’re in a forward fold over your legs inhale lengthen your spine exhale fold it down inhale sweep your arms up overhead press your palms together at the top and exhale release your hands to your heart and again let’s inhale sweep your arms high exhale fold it down inhale lengthen your spine exhale fold down plant your hands step back into your plank pose inhale here and exhale to lower all the way down inhale scoop your heart forward squeeze your shoulders onto your back and exhale press up and back to your downward facing dog come right back here stretch your heels towards the floor melt your heart between your arms take some nice deep breaths here on your next inhale step your right foot forward plant your foot get a solid base hug your thighs to each other then inhale sweep your arms up high exhale plant your hands step your right foot back step your left foot forward firm up your base inhale sweep your arms up high exhale plant your hands step your right foot forward fold over your legs inhale lengthen your spine exhale fold it down and then inhale rise come all the way up press your palms together and exhale bring your hands to your heart returning to your dedication and again inhale sweep your arms up exhale fold inhale lengthen your spine look up exhale fold plant your hands step your feet back into your plank pose take an inhale here exhale to lower all the way down nice and slow keep hugging your arms close by your body inhale scoop your heart forward melt your shoulders down your back away from your ears as you curl your chest up then exhale tuck your toes lift your hips up and back coming into your down dog breathing deeply here keep lifting your tailbone high even as you reach your heels towards the floor take one more cycle of breath inhale fully exhale fully and on your next inhale step your right foot forward firm up your legs hug your thighs in towards each other inhale rise your upper body exhale plant your hands step your right foot back and we’ll have an extra challenge go ahead and lower your body all the way down working your biceps working your shoulders your triceps then inhale squeeze your shoulders together reach your heart forward work into your upper back then exhale tuck your toes lift your hips up and back coming back into your down dog then inhale step your left foot forward firm up your base hug your thighs towards each other and inhale rise your upper body exhale plant your hands step your left foot back let’s take that challenge again slowly lower down through your chaturanga come all the way to the floor inhale lift your heart scoop your chest forward and then exhale tuck your toes lift up into your down dog very nice on your next inhale look up towards your hands lift your heels high exhale bend your knees lift your hips even higher then step your right foot forward step your left foot forward and fold over your legs inhale lengthen your spine exhale fold inhale rise all the way up sweep your arms high stretch up out of your waist hug your belly in so you’re working your abdominals and exhale bring your hands to prayer at your heart so we’ll take that variation again inhale sweep your arms high exhale fold it down keep your belly lifted as you fold engage the entire time release your head at the bottom then inhale lift your heart lengthen your spine keep your belly lifted exhale fold it down plant your hands step back into your plank pose take an inhale here exhale lower all the way to the floor working into your shoulders your forearms are working everything squeeze your shoulders together inhale lift your heart exhale tuck your toes lift your hips come into your downward facing dog you’re feeling more warmed up more mobility more flexibility here so lift your hips even higher melt your heart even more towards your feet stretch your heels even more towards the floor continue your breath don’t forget about your breath one more inhale here one more exhale and on your next inhale step your right foot forward plant your feet strong hug your thighs towards each other inhale lift up high exhale plant your hands step your right foot back and then let’s lower down all the way to the floor inhale lift your heart exhale fold it down tuck your toes lift into your down dog inhale step your left foot forward firm up your base hug your thighs in inhale rise exhale fold it down step your left foot back inhale here exhale lower all the way down keep your belly firm lift it away from the floor and inhale lift up exhale tuck your toes lift your hips up and back press back into your down dog breathing nice and deep here inhale look forward raise up onto your toes exhale bend your knees reach your hips up and on your next inhale step your feet forward lengthen up your spine big breath in exhale fold it down and inhale sweep your arms up lengthen your spine reach out of your waist and exhale bring your hands to prayer at your heart so you can go ahead and repeat this sequence of poses as many times as it feels good for you just doing these four rounds is a really great way to warm into your body you can do this as an exercise complete unto itself just give yourself a few minutes to rest at the end or you can use this as a great warm up to prepare your body for an even longer practice so this is a great way to warm up into your entire body and prepare yourself for a full long yoga practice or if you’re limited short on time this is a perfect way to get a quick workout in and out you can do it first thing in the morning or before you go to bed at night this is a great total total body workout in a short amount of time so thank you so much for watching go ahead and favorite this video so you can follow along with me every day the more often you practice these poses the easier they become and the quicker you’re going to see results getting more flexibility and more strength in your muscles so enjoy subscribe to psyche truth so you can get access to my full library of videos and if any of these poses were difficult or not making sense just check out part one of this video where i break down the poses and talk about them a little bit more slowly thanks so much for watching you guys again i’m jenn hillman you
Video source: https://www.youtube.com/watch?v=jO7ISnME9pg

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