Total Yoga Challenge: 15 Minutes x 15 Days! | Abi Carver | Skillshare

Total Yoga Challenge: 15 Minutes x 15 Days!

Abi Carver, Yoga For Peak Performance

Total Yoga Challenge: 15 Minutes x 15 Days!

Abi Carver, Yoga For Peak Performance

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16 Lessons (3h 48m)
    • 1. Join Our Class!

      3:05
    • 2. Foundations

      15:00
    • 3. Upper Body Strength

      15:00
    • 4. Dynamic Mobility

      15:00
    • 5. Focus & Concentration

      15:00
    • 6. Calm Relaxation

      15:00
    • 7. Healthy Spine

      15:00
    • 8. Lower Body Strength

      15:00
    • 9. Joint Mobility

      15:00
    • 10. Twisting Balance

      15:00
    • 11. Breath Efficiency

      15:00
    • 12. Hip Openers

      15:00
    • 13. Core Strength

      15:00
    • 14. Controlled Mobility

      15:00
    • 15. Mastering Balance

      15:00
    • 16. Meditative Relaxation

      15:00
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About This Class

If you feel stiff when you wake up or struggle to manage your energy throughout the day, now is the perfect time to start focusing on your health and wellbeing, before the negative effects of modern life take their toll.

When you practice yoga for a short time every day, you'll find that you can move more comfortably, that you have much more energy and no longer suffer from recurring niggling aches and pains, especially at the lower back, neck or shoulders.

The most effective at-home training

I started working from home in 2009, which meant that before the popularity of at-home fitness training, I had to find a way to keep myself fit and healthy that I could stay consistent with over the long-term and that didn't require much space or equipment. Although I was already certified as an NASM Personal Trainer, I had become disillusioned with the repetitive style of training and no longer had access to a fully-equipped gym.

For me, yoga was the obvious solution. I started practicing yoga every day for my physical health and meditation for my sanity with online teachers. However, unfortunately, very quickly I came up against some significant road blocks.

* Time

I rarely, if ever, had 90 minutes to spare for a full yoga class.

* Focus

I couldn't find classes had a clear objective that I was guaranteed to achieve if I put in the time.

* Spirituality

I am a very introspective and spiritual person but it's not something I think about when I'm working out! You can find out more about more personal thoughts on this subject on my blog.

My solution?

So I did the only sensible thing. I went to Guatemala to take my first Yoga Alliance 200-Hour Teacher Training certificate and designed my own, comprehensive yoga program!

The birth of Yoga 15

I broke the discipline of yoga into 5 core skills—Flexibility, Strength, Mobility, Relaxation and Balance. And then created a system that works you through each of these areas systematically, all the time increasing your level of ability and expertise. I cut the time needed to practice down to 15 minutes, which is the MED (minimum effective dose)—giving you just enough time to warm up, stretch out and cool down. And decided to focus on achieving just one skill or objective in each session. (eg. to improve my hamstrings flexibility, opening up my hips or building core strength).

5 years later and these are still the only sequences that I need to keep me performing at the top of my game.

15 Minutes x 15-Day Total Yoga Challenge

In this 15-day online yoga course, I lead you through a total yoga challenge that takes just 15 minutes a day. We cycle through each of the 5 different Yoga 15 skills—strength, flexibility, relaxation, balance, and mobility—practicing 5 sequences for each. The videos become increasingly more difficult as you progress through the challenge, as your abilities incrementally improve. Unlike other yoga programs, this course is designed to be highly effective and super efficient. It is part 1 of a 6-part series that you can repeat as many times as you like—learning something new each time you practice the sequence.

Why practice yoga?

  • Gain a better understanding of your body.

  • Improve your flexibility.

  • Increase your range of motion.

  • Strengthen your entire body, especially your core.

  • Sleep better.

  • Improve your coordination.

  • Learn how to breathe better and more effectively.

  • Eliminate aches and pains.

  • Alleviate post-workout soreness.

  • Reduce your injuries.

  • Start each day on the right foot—alert, centred and in the zone.

What you can expect

  • 15 unique sequences taught by a world-class yoga instructor with an in-depth experience of yoga and your body.

  • 15 beautifully-designed, downloadable handouts.

  • A definitive step-by-step guide to creating your perfect yoga environment.

  • An extensive pose library with highly-detailed tutorials.

Testimonials

“Fantastic course. Bitesize 15-minute yoga. I have done it daily for weeks now and I feel a huge benefit” Anna Davey

“I keep rotating among 6 of Abi's 5x15 series and obviously am a fan. Excellent in all respects.” Randolph Harper

“It is a real treasure and a gift this course. Abi is an instructor who transmits balance, serenity and focus. I am very happy and grateful for it.” Claus Charley

“This is amazing course, made me practise yoga consistently in lockdown era. Some balancing poses are super hard, I am nearing the end of 15 days now, I am going to redo the whole course again because there is a huge margin to improve. Thanks to everyone involved.” Bharat

“I woke up with stiffness and this class help me to relieve the stress my body was in." Margaret Duran

“Was a beginner and this allowed me to do yoga comfortably in my own home and build up slowly. Will continue to use regularly.” Kristina DM

“It is one of the best yoga course. The duration is very good with the well-managed course.” Rajendra Prasad Neupane

“Course is really good..Step by Step Progression is helpful for beginners." Swapnil Jain

“Perfect length of time and level of effort to give me a boost at the beginning or middle of my day!” Terry Brogan

“Good short lessons that you can fit into a busy schedule.” Schuyler Berg

“This course is what i was looking for!! 15 min per day is a great combo, i think i will buy the others form the same author!! Good job keep doing it!” Giorgio Guidazzi

“I think the 15-minute segments are the perfect length. Since I'm working from home these days, I can easily silence my phone and email for a bit, do some quick yoga, and then get back to work feeling refreshed.” Gabriel Jones

Meet Your Teacher

Teacher Profile Image

Abi Carver

Yoga For Peak Performance

Teacher

I am a two-time Yoga Alliance Certified Yoga Instructor and NASM Certified Personal Trainer. 

I was born in England but now travel all over the world learning cutting-edge exercise, nutrition and health techniques to share with my online community. 

I combine my personal training experience with a deep love of yoga to create a unique style that focuses on optimising both the physical and mental aspects of the practice. I believe that yoga can teach us how to improve our balance, flexibility, mobility, strength and relaxation skills as well as fine-tuning our mental focus and relieving stress and pain. 

My mission is to bring a new simple, clear and efficient style of yoga to busy men and women—to seri... See full profile

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Reviews Archive

In October 2018, we updated our review system to improve the way we collect feedback. Below are the reviews written before that update.

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Transcripts

1. Join Our Class!: The All rounder Challenge is a comprehensive cross disciplinary yoga program in which we cycle through flexibility, strength, mobility, balance and relaxation workouts. My name is Abby Carver, and I'm the founder, an instructor of yoga. 15. I'm a two time yoga alliance certified yoga teacher, a National Academy of Sports Medicine qualified personal trainer. I'm trained in hatha Power Yoga and Zentai Flow, and I'm lucky enough to train and advice some of the world's elite performers, including international football stars, leading philosophers, authors, rock stars and extreme sports athletes alongside tens of thousands of students across my website, yoga, 15 dot com and other platforms. This course is based on the tried and true principles of yoga 15 a comprehensive non spiritual program of yoga videos I designed to accelerate your performance and support your recovery. What makes this style of yoga difference is that it's not only about what you accomplished in your practice, but also about what your practice can help you to accomplish in other areas of your life. I have personally seen the immense power of yoga to support active men and women in their high pressure lifestyles. It's my mission to make this practice accessible to athletic motivated individuals who don't have the time to join an expensive yoga studio or commit toe one hour plus weekly yoga classes. I believe that the wide ranging benefits of yoga could be effectively access through short , consistent daily sessions. When the objectives of the student and the content of the class of perfectly aligned in this course your practice for 15 minutes a day on just one aspect at a time, we might lick it stretching your cards and hamstrings were opening up your hips. Alternatively, we could focus on a scale like balance course, drink, focus or concentration. You'll find that each of the yoga 15 videos is highly specific and gives you a clear objective at the outset. This is quite a radical approach in yoga, where classes are typically given generic titles like Hatha Flow or Vanessa, which don't give away much information about this style content or what you can achieve with your time. 50 minutes is a chunk of time. Did I have found can easily be arranged around your schedule, whether you choose to practice before or after work, or if you're lucky enough to be able to break up your working day, all of us confined 15 minutes a day to allocate to body and mind maintenance. As productivity guru Tim Ferriss taught us. It's the small things don't consistently that other big things. 2. Foundations: stand at the top of your mat with your feet. Tip with the part toes pointing forward in mountain pose, lift your chest, draw your shoulders back and look straight ahead. Allow your arms to fall naturally. Bio sides. Palms facing inwards fingers soft. Press into your heels. Gently engage your abs and lengthen all the way up to the top of your head. Balance your weight evenly between both feet to create a firm foundation. Relax your jaw and the muscles in your face. Close your eyes. The all rounder challenges a comprehensive cross disciplinary yoga program in which we cycle through flexibility, strength, mobility, balance and relaxation workouts. Our first workout is a flexibility sequence based on static stretching and deconstructing the primary yoga poses. Be careful not to try to use force to increase the stretch, as your body's innate reflex reaction will cause your muscles to tighten instead deep in your breath and allow your muscles to like the naturally Over the next few weeks of consistent practice, bring your attention to your breath. Seal your lips as we take a few deep breaths, in and out through your nose in hell for the count of full to three for Exhale to Great for Feel the breath moving into your body, too three for and out of your body to okay for allow your belly and chest to expand and contract. Take one more deep breath in and out. Let your breath return to its not tour rhythm and continue to breathe in and out through your nose. Open your eyes. You can bring your feet together will keep them hit. Put the part. If that feels more natural. Let's start by warming up the body. Inhale slowly. Circle your arms out and up overhead. Look up. Reach up and touch your palms together. Exhale Lower your hands back down by your sides. Bring your chin to your chest and again inhale. Sweep your arms out and up. Look up. Exhale lower your hands but down by your sides. Bring your chin to your chest. Moving on this time in how? Circle your arms out and up. Reach up. Exhale swan. Dive down with a straight spine. Bend your knees, drop your head and bring your fingertips to the map. Inhale, look forward. Soup your arms out. End up, Come up, Exhale, bring your hands. But down by your sides and again, inhale. Sweep your arms out, end up, stretch up, exhales one. Dive down with a straight spine. Bend your knees, drop your head and bring your fingertips to the mat in her look forward. Soup your arms out and up. Come up. Exhale. Bring your hands back down by your sides. Let's come into our first pose. Standing forward bend Ah, hamstring, cough and backstretch. Bring your feet it. Put the part. Check that your toes point straight ahead and place your hands on your hips. Seal your lips. Take a deep breath in as you feel your spine. Lengthen, exhale, Soften your knees, Draw your abs in and fold forward from your hip joints with a straight spine. Cross your arms, hold onto your elbows and relax into the pose. Take several slow, deep breaths here, in and out through your nose. Be careful not to force the stretch in the backs of your legs. You can bend your knees as much as you need to to allow your spine to fully release. Your legs will start to straighten over time. Let your head dropped towards the mat and relax. Any tension in your neck and shoulders. Sink deeper into the pose and allow us buying to lengthen with every breath. If you'd like to increase the stretch, straighten your legs and bring your hands to your carves ankles or flat to the map by your feet. Press your heels family into the floor and lift your sitting bones up to this guy to come out of the pose. Inhale. Bring your hands to your hips micro. Bend your knees and come up to standing with a flat back. Exhale, release your hands and draw your shoulders back. That's come down to the mat for our next pose. Downward dog Inhale. Sweep your arms out and up. Look up, exhales one. Dive down into forward. Fold Benjani's and bring your fingertips to the mat. Inhale look up. Draw your shoulders back. Exhale, step back to all fours in the middle of your mat. I'm release your feet. Check that your hands and knees a shoulder with the part palm slightly in front of your shoulders. Spread your fingers wide and press your palms evenly into the map. In this position, your risks a stable. Tuck your toes. 50 your knees off the mat and raise your hips up to this guy. Keep your knees bent to allow you to fully extend your spine. Spread your fingers, impress even the into both hands. Try to straighten your elbows and rotate your arms outward to fill a broadening across your upper back. Press into your palms. Tilt your pelvis up and allow your spine to lengthen. Check that both knees put forward and allow your head to hang naturally between your arms. Present to your palms. Seal your lips and stay here for a few slow breaths. If you want to straight in your legs first, keep your heels lifted and push your knees back. Then carefully reach your heels down towards the mat. If you find that your lower back boulders, keep your knees bent and focus on fully extending through your upper body from your fingertips, through your arms and shoulders, all the way up to your hips. Downward dog stretches the hamstrings, carves ankles, shoulders and spine. Take one more deep breath in. Press into your palms and draw your shoulders back. Exhale dropped down onto all fours. Let's take a break and wide knee child's pose. Bring your big toes together and separate your knees is why does the math stretch your arms out in front of you? Sit back on your heels and let your forehead rest on the map. Shift your weight from side to side to loosen up your hips and release tension that your lower back settle into the pose and stay here for a few breaths. Reached through your fingertips and draw your hips back. Take one more deep breath in Exhale. Walk your hands back. Bring your knees together and sit up. Tour for cow face pose. If this position is uncomfortable, you can place a cushion under your sitting bones, and if you're more flexible, you can drop down in between your feet in hero pose. Keep your heels close to your hips and point your terry straight back. This post stretches the triceps shoulders and chest. Inhale. Lift your left arm up alongside your ear. Exhale, bend your elbow and place your hand between your shoulder blades, palm flat to your back. Sweep your right turn behind you, palm facing out and try to bring your fingertips together so they touch or grab on to each other. If you're unable to join your fingers. Bring your right town to your top elbow and apply gentle pressure. Take a few slow breaths here, in and out through your nose. Draw your abs in, sit up tall and look straight ahead. Be careful not to force the stretch in your left triceps or across your right shoulder. Take one more full breath in Exhale. Release the pose and switch sides in how bring your right arm up alongside your ear. Exhale, bend your elbow and place the palm of your hand in between your shoulder blades. Sweep your left hand behind you palms facing out, and tried to bring your fingertips together on your back. If your fingers don't touch, release your left hand, then lightly press down on your top elbow. Lift your gin and take a few slow breads. Here. Be careful not to force the stretch or let your spine collapse. Last breath. In Exhale, release the pose. Lean forward. Place your palms flat to the mat, sweep your feet to the left and bring both legs out in front of you. For our final pose. Half spinal dress. Cross your right foot to the outside of your left thigh and bring your other foot back to your right hip. If both your sitting bones do not rest evenly on the map, bring your left leg straight out in front of you and flex your foot. Place your right fingertips behind you and hug your right knee into your chest. Inhale Sit up tool Excel Twist to the right. For a deeper stretch, bring your left elbow inside your right knee. Inhale, lengthen. Exhale Twist from the base of your spine. Inhale, lengthen, exhale, twist, inhale, lengthen. Exhale. Dressed last breath in exhale, come back to center and switch sides. Bring both legs out in front of you and cross your left foot to the outside of your right thigh. If both sitting bones rest evenly on the mat, you can bring your right foot back to your left hip. Place your left fingertips behind you and hug your left knee into your chest. Inhale sit up tool Excel Twist to the left for a deeper stretch. Bring your right elbow inside your left knee. Inhale, lengthen, exhale Twist in how lengthen exhale. Twist in how lengthen, exhale, twist Last breath in Exhale, come back to center and bring both feet flat to them at inhale Sit up Tool. Excel Low your upper body slowly down to the mat and how Gilani's into your chest. Release your arms and legs and lie back in final resting. Pose that your feet come as wide as the matter and fall open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Let's finish today. Sequence with a calming body Scan Meditation. Bring your attention to your left foot. Scan from your foot to your knee and up to your head. Bring awareness to your right fit. Scan from your foot to your knee. End up to your head. Bring your attention to your belly. Fill your breath, moving in and out. Let go of tension in your shoulders. Scan all the way down your left arm from your shoulder to your elbow to your fingertips. Scan all the way down the length of your right arm from your shoulder to your elbow to your fingertips. Relax your jaw tongue cheeks, and I feel the natural rhythm of your breath is you settle into stillness, knowing that in this moment nothing else matters. When you are ready, roll onto your right side and gently bring yourself up to sitting. Now you can move back into your day 3. Upper Body Strength: stand at the top of your mat with your feet. Tip with the part toes pointing forward in mountain pose, Lift your chest, drop your shoulders back and look straight ahead. Let your arms will by your sides. Palms facing inwards, fingers soft. Certainly engage your core muscles and lengthen all the way from the soles of your feet up to the crown of your head. Balance your weight, even the from front to back and side to side. Relax your jaw, tongue and the muscles in your face. Close your eyes. Yoga is a form of functional body weight training that could be very effective for building strength and improving body composition. Today sequence is an arm, shoulder, chest and upper back workout that incorporates many of the foundational yoga poses. Bring your attention teal breath. Seal your lips and take a few deep rats in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and chest to rise and full. Take one more deep breath in and out. Let your breath return to its natural rhythm and continue to breathe in and out through your nose. Open your eyes. You can bring your feet together will keep them hip with the part. If that feels more comfortable, let's start to warm up the body. Inhale slowly. Circle your arms out and up overhead. Look up. Reach up and touch your palms together. Exhale Lower your hands back down by your sides. Bring your chin to your chest and again inhale soup, your arms out and up. Look up. Exhale lower your hands but down by your sides. Bring your chin to your chest. Moving on. This time, inhale. Circle your arms out, end up, reach up. Exhale swan, Dive down with the straits. Fine, bend your knees, Drop your head and bring your fingertips to the mat in her look forward to your arms out, end up, Come up, exhale. Bring your hands back down by your sides and again inhale. Sweep your arms out, end up stretch up. Excel Swan, Dive down with a straight spine. Bend your knees, drop your head and bring your fingertips to the map. In her. Look forward to pure arms out and up. Come up, exhale. Bring your hands back down by your sides. Let's come down to the mat to begin our upper body workout. Inhale, Sweep your arms out and up. Look up! Exhales one dive down into ford Fold in how? Look up, Draw your shoulders back fingertips. Stay down. Exhales that your left foot than your right foot back to plank. Seal your lips and hold the pose for a few deep breaths. Spread your fingers wide and press your hands evenly into the mat. Try to create a straight line all the way from your heels to your hips to the back of your head. Engage your core. Check that your shoulders are directly over your wrists and press back through your heels to straighten your legs. Look a few inches in front of you on the ground to complete the alignment. Plank pose strengthens the wrists, arms, shoulders, chest back and abs. Take one more deep breath in exhale. Drop to your knees and release your feet for four slow triceps. Push ups. Keep your head up and pin your elbows to your side in her lower exhale. Push up. Keep your chin lifted in. Hello, uh, exhale. Push up in. Hello. Uh, exhale. Push up last time. Inhale lower Exhale push back up and sit back on your heels and child's pose. Rest your forehead on the map. Take one more deep breath in Exhale. Come forward for four more slow triceps push ups. Keep your core engaged in hugger elbows to your sides. In Hello, uh, exhale. Push up. Relax the muscles in your face. Inhale, lower. Exhale. Push up. Be careful not to let your head for forward. Inhale our exhale. Push up last time. Inhale lower exhale. Push up. Walk your knees forward a few inches to set up for downward dog. Check that your hands and knees shoulder width apart, palm slightly in front of your shoulders. Tuck your toes, lift your knees off the mat. Tim. Raise your hips up to this guy. Keep your knees bent to fully extend your upper body from your fingertips through your arms and shoulders, all the way up to your hips. Spread your fingers impress evenly into both hands. Try to straighten your elbows and rotate your arms outward to feel a broadening across your upper back person to your palms. Tilt your pelvis up and allow your spine to lengthen. Check that both knees point forward and allow your head toe. Hang naturally between your arms person to your palms. Seal your lips and stay here for a few more breaths. If you want to straighten your legs first, keep your heels lifted and push your knees back. Then carefully reach your heels down towards the mat. Holding downward dog strengthens the muscles in the hands, wrists, arms and especially the shoulders. Take one more deep breath in. Press evenly into both palms. Exhale, dropped down onto all fours and sit back on your heels and child's pose. Take one more deep breath in Exhale. Come forward. Tuck your toes, lift your knees and press back up to plank. Seal your lips and hold the pose for a few breaths. Engage your core. Press evenly into your palms and push back to your hills. Be careful not to let your shoulders collapse or your hips drop. Look at the ground a few inches in front of you to ensure that your spine is straight. Last breath in Excel dropped your knees. Hug your elbows at your sides and Lowell the way down to the mat in how press into your palms and lift up into Cobra. Exhale lower back down three more times. Inhale press into your palms and lift up into cobra Excel, uh, in how left? Draw your shoulders back, ex Ella in how? Lift xolo all the way down to the mat. Impress your hips halfway back towards your heels in poppy pose. Slide your palms forward and rest your forehead on the map. Reached through your fingertips and draw your hips back to fill a nice long stretch in the arms, shoulders, spine and abs. Stay here for a few deep breaths in and out through your nose, reached through your fingertips and draw your hips back. Take one more deep breath in Exhale. Come forward for our final set of co bro's. Low slowly down to the mat. Inhale, press into your palms and lift up into Cobra. Exhale, lower back down. Three more times. Inhale, lift up into cobra. Exhale lower in how lift. Draw your shoulders back. Exhale uh, in how lift xolo all the way down to the mat. Impress your hips halfway back towards your heels. In pop you pose. Thread your right hand under your left arm and relax your head and shoulder come back up in switch sides Bring your right town to the mat and thread your left hand under your right arm. Last breath in exhale Bring your left and back to center on. Come forward for six tricep push ups to finish in hell Lower exhale Push up Keep your chin lifted in hell Our exhale Push up in her lower exhale Push up in hell Our exhale push up in hell. Uh, exhale Push up last time Inhale Lower Excel Brussel the way back to child's pose Come up to kneeling to stretch out your arms, shoulders, chest and back You can hold these poses Any time you feel tightness Attention in your upper body If you find nearly uncomfortable you can sit up on the edge of a cushion Or you can drop down in between your feet and hero pose Roll your shoulders up, back and down and sit upto in hell Interlace your fingers and press your palms away Exhale around your spine, tuck your chin and feel a gentle stretch across your upper back and shoulders. Take smooth and even breaths in and out through your nose. Last inhale, exhale, Sit up tall and release your hands interlace your fingers behind your back and put your hands away to fill a structure across your chest in the front of your shoulders. Take slow, deep breaths. Release your hands and sit up tall. That's finished with the eagle pose. Stretch your arms out to the sides. Cross your arms in front of your body with the right time above the left. Bend your elbows, wrap your forearms and try to bring your palms together. Lift your elbows, point your fingers and feel a stretch in your upper back and shoulders. Release the pose and switch sides. Bring your arms out. Of course. Your left arm over your right. Bend your elbows, wrap your forearms and try to bring your palms together. Lift your elbows and point your fingers. Release the pose and give your arms a shake. Lean forward. Bring your palms to the mat. Step your right foot in between your hands. Super left foot under you. Sit back and bring yourself to the middle of your mat in house it. Upto eggs are lower your upper body slowly down to the mat and hug your knees into your chest. Release your arms and legs and lie back and final resting. Pose that your feet come as wide as the matter and fall open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Let's finish with a relaxing body scam. Meditation. Bring your awareness toward the places where your body is in contact with the mat to your heels, Cobb's and the backs of your thighs to your sacrum up about shoulders, elbows, forums, fingers, knuckles and the curve of the back of your head. Become aware of your whole body, and if you're breath moving in and out, sink into the mat and allow all the muscles in your body to soften and relax. When you are ready, roll onto your right side and gently bring yourself up to sitting. Now you can move back into your day. 4. Dynamic Mobility: stand at the top of your mat with your feet. Tip with the part toes pointing forward in mountain pose. Roll your shoulders up, back and down. Broaden across your collarbones and look straight ahead. Let your arms for by your sides palms facing inwards, fingers soft. Gently engage your abdominal muscles. Press into your feet and lengthen all the way up your spine and neck to the top of your head. Relax your jaw and release any tension across your forehead. Close your eyes in the mobility. Workouts will flow smoothly through a continuous series of poses designed to improve joint mobility, increased dynamic flexibility. Energize the body and encourage proper movement patterns. Bring your attention to your breath. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and chest to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm and continue to breathe in and out through your nose. Open your eyes. You can bring your feet together will keep them hip with the part if you prefer, take a deep breath in Circle your arms out and up. Look up. Exhale swan, Dive down into forward fold. Bend your knees and bring your fingertips to the mat in how look up stretchers find forward . Exhale, step your left foot back to runner's lunge. Inhale. See if your arms forward and up into highland eggs. How sink into the pose in how reach up to your fingertips. Exhale, Bring your hands back down to the mat and step back to downward dog in How Press into your palms structures. Fine excel. Step your left foot in between your hands. Inhale, sweep your arms forward and up into high lunge ex helping your hands back down to the mat. Inhale, step your right foot in between your hands and look up. Exhale, fold. Inhale micro. Bend your knees. Look up. Sweep your arms out and up. Come up eggs. L bring your hands but down by your sides inhales If your arms out end up, reach up, excels one. Dive down into forward fold in her look up. Draw your shoulders back. Exiles that pill right foot back this time, inhale soup, your arms forward and up into high lunge exhale. Drop your hips in how press back family into a right teal. Exhale. Bring your hands back down to the mutt and step back to downward dog in How Press into your palms. Exile, Step your right foot in between your hands. Inhale soup your arms forward and up into Highland Excel. Bring your hands back down to the mat. Inhale, step your left foot in between your hands and look up Excel. Fold in her look up. See if your arms out end up, Come up. Exhale. Bring your hands back down by your sides in how bend your knees and sweep your hands back. Exhale. Bring your hands forward and up into Chapo's in How? Reach to your fingertips. Exhale, stand up and swan Dive down into Ford. Fold in how look up stretchers find forward. Exhale, step your left foot back to runner's lunge in house. If your arms forward and up into high lunge exhale, open your arms and twist to the right. Inhale. Bring your arms back up by your ears Hip. Stay low and again excel. Twist to the right in how bring your arms back up to center. Reach up. Exhale. Take one more trips to the right. Inhale. Bring your arms back up to center. Xolo your hands to the mat and step back to downward dog in hell. Row forward into plank Excel. Drop to your knees and lower all the way down to the mat. Inhale, press into your palms and lift up into cobra. Exhale, lower back down. Press your hips back towards your heels, tuck your toes and lift up into downward dog. Take a deep breath in Exhale. Step your right foot in between your hands. Turn your back heel down and circle your arms up into Warrior two. Line up your front tail with the middle of your back foot and look straight ahead. Inhale, reach to your fingertips. Exhale, sink into the pose. Take one more deep breath In exhale, circle your hands back down to the math. Inhale, step your left foot in between your hands and look up. Exhale. Fold in how Benjani's Keep your arms forward and sit back and tear. Exhale stand up and bring your hands back down by your sides. Inhale, bend your knees and sweep your hands back. Exhale, bring your hands forward and up into Chapo's in How drop your hips exhale Stand up and swan Dive down into Ford. Fold in how look up, draw your shoulders back, exhales Step your right foot back this time inhales it your arms forward and up into high lunge excel, open your arms and twist to the left. Inhale, bring your arms back up by your ears. Keep your hips low and again exhale to us to the left. Inhale, Bring your arms back up to center. Reach up. Exhale. Take one more tress to the left. Inhale. Bring your arms back up to center. Reach up. Exhale lower your hands to the mat and step back to downward dog. Inhale row forward into plank. Exhale, drop to your knees and low all the way down to the mat in how lift up into cobra. Draw your shoulders back. Exhale lower back down. Presser hips back towards your heels. Talk your tears and lift up into downward dog. Take a deep breath in exhale. Step your left foot in between your hands. Turn your back, kill down and circle your arms up into Warrior two. Line up your front to deal with the middle of your back foot and look straight ahead in how reached through your fingertips. Exhale, drop your hips. Take one more deep breath In Exhale, circle your hands back down to the mat. Inhale, step your right foot in between your hands and look up. Exhale, Fold in how? Bend your knees up your arms forward and sit back in chair. Exhale, stand up and bring your hands back down by your sides. In how Benjani's Sweep your hands back and up into Chapo's Exhale stand up and so on. Dive down into forward fold. Inhale look up. Draw your shoulders back. Exhale, step your left foot back to run his lunge in house. If your arms forward and up into high lunge excel, bring your hands back down to the mat and step back to downward dog in hell. Roll forward into bank Excel. Drop to your knees and Lowell the way down to the mat in her lift up into cobra. Look up, exhale lower back down. Press your hips back, tuck your tears and lift up into downward dog in hell. Turn your left heel down. Step your right foot in between your hands. Keep your arms out and up into Warrior one. Exhale. Open up into warrior two. Inhale, straighten your front leg and circle both hands up to the sky. Exhale, bring your right turn down and reach your left hand up as you open up into triangle pose. You can take hold of your shin ankle. Or bring your fingertips to the mat in how look up to this guy excel. Draw your left hip back in how reach up to your fingertips. Exhale, bend your front knee and bring your hands back down to the mat on either side of your front foot. Inhale, step your left foot in between your hands and look up. Exhale, Fold in how Benjani's keep your arms up and sit back and tear. Exhale stand up and bring your hands back down by your sides. Inhale, Bend your knees up your hands back and up into Chapo's Exhale Stand up and swan dive down into forward. Fold in how look up stretchers find forward. Exhale, step your right foot back this time in hell. Super arms forward and up into high lunge. Exhale. Bring your hands but down to the mat and step back to downward dog in hell. Row forward into plank. Exhale Drop to your knees and lower all the way down to the mat in her left up into cobra Draw your shoulders back Exhale lower back down Press your hips back Tuck your tears and lift up into downward dog in hell 10 Your right heel down Step your left it in between your hands Soup your arms out and up into warrior one exhale Open up into warrior two in how Straighten your front leg and circle both hands up to this guy. Exhale, bring your left hand down and reach your right. Turned up is you open into triangle. Take hold of your shin ankle or bring your fingertips to the map. Inhale, look up to your fingertips. Exhale Joyal right shoulder back in. How? Reach up, Exhale. Bend your front knee and bring your hands back down to the mat on either side of your left foot in house. Step your right foot in between your hands and look up Excel. Fold in how Bend your knees with your arms up and sit back in tow. Exhale, stand up and bring your hands back down by your sides. Bring your feet. Tip with the part in house. If your arms out, end up, look up. Exhale swan. Dive down into forward fold. He'll tell your feet to the edges of your mat Benjani's and come down into a squat. Bring your upper body in between your thighs and touch your palms together in how lengthen your spine excel. Press your triceps against the insides of your knees. Bring your hands behind you. Sit back in the middle of your mat in how stretch out your legs. Point your toes. Exhale lower your upper body slowly down to the mat. For final resting. Pose that your feet come as wide as the mapped and fall open. Relax your hands, palms facing up. Show the blaze. Rest evenly on the ground. Close your eyes. Let's finish with a soothing body Scan meditation. Draw your awareness to the sensations in all 10 toes to the sensations in your feet, ankles, lower legs, knees, guys and hips. Bring your attention to your belly, breathing in and, uh, and to your chest rising and falling. Feel the sensations in your fingers. Hands, um, so shoulders, neck face and Ted finally become aware of your whole body. As you lie still and silent, allow your body to rest and refresh and your mind to become calm and clear when you already brought onto your right side and gently bring yourself up to sitting Now you can move back into your day. 5. Focus & Concentration: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Enjoy your shoulders by lift your 10 and look straight ahead. Allow your arms to fall naturally by your side. On balance your weight evenly between both feet. Intently engage your abs and lengthen all the way up your spine and neck. Release any tension in your jaw and relax the muscles in your face. Close your eyes. The balance workouts trained several different skills, including body control, cool strength, joint stability, pro Pre exception Focus, concentration and you're a muscular coordination. Try to put aside distracting thoughts and give the sequence your full attention. Bring your awareness to your breath. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and test arise and fall. Take one more deep breath in and out that your breath returned to its not tool rhythm and continue to breathe in and out through your nose. Open your eyes. Let's come into our first balancing posture Tree pose. Shift your weight into your left foot and bring your right foot to your uncle. Lower Lego in a guy. It's crucial that your foot rests either above or below your knee as your knee is not designed to bend laterally in house. If your arms out end up overhead, exhale Relax your shoulders and reach up to your fingertips. Try to hold the pose for a few breaths. Press your left foot firmly into the mat, engage your core. Relax the muscles in your face and reach up to this guy. Don't worry. If you fall over, just try to recover your balance and come back into the pose. Take one more deep breath in reach up. Exhale, release the pose and bring your right foot back to the mat. Shift your weight into your right foot and bring your left foot to your uncle lower leg or in a guy. Inhale. Sweep your arms out and up overhead. Exhale, relax your shoulders and reach up to your fingertips. Press into your right foot, lengthen your spine and draw your shoulders back. Maybe even bring your palms together. Try to stay still as you can, but don't worry if you lose your balance and have to come back into the pose a few times. Breathe in and out through your nose. Take one more deep breath in Exhale. Release the pose and bring your left foot back to the mat. You can bring your feet together will keep them hip width apart for more stability. Look straight ahead at a point I line that doesn't moving to help you. Keep your balance. Take a deep breath in and slowly circle your arms out and up as you come up onto tiptoes. Bring your palms together. Exhale Lower your hands back down by your sides. Bring your heels to the mat and again inhales If your arms out and up come up to tiptoe. Stretch up. Exhale lower your hands back down by your sides. Bring your heels to the map. Moving on. This time in hell, Sweep your arms out, end up. Look up. Exhale swan. Dive down into forward fold. Bend your knees, drop your head and bring your fingertips to the map. Inhale, look up. Draw your shoulders back. Excel, step your left foot than your right foot back to downward dog. Inhale row forward into Plank Excel. Shift your weight into your right hand. Bring your left onto your hip and come into side bank. Inhale. Lift your left hand up to this guy. Reach up to your fingertips. Excel stay here or bring your left foot to your inner right thigh and lift your left hand up and over in a variation of tree boughs. Stay here for a few breaths. Last inhale. Lift your hips up. Exhale, release the post. Come back to plank. Impress your hips back to downward dog inhale. Come up to your tiptoe structural feet. Excel. Press your heels but down towards the mat and fully extend your spine and again inhale. Come up to a tip. Toes stretch your feet. Exhale lower your heels and press evenly into break palms. Inhale row forward into plank Excel. Shift your weight onto your left hand in how reach up through your right fingertips Excels . Stay here or bring your right foot to your inner thigh and lift your top panned up and over last breath in, Lift your hips up Excel. Release the pose. Come back to plank. Impress your hips back to downward dog in how look up to your hands. Bend your knees Excel, step or jump your feet in between your hands and look up Excel. Fold in how micro Bend your knees. Look up. Keep your arms out, end up, come up, exhale. Bring your hands back down by your sides. Let's come into a balancing forward fold variation. Cross your right leg in front of the left in how Sleep your arms out, end up, stretch up. Excel Swan, Dive down into Ford fold. Bring your left hand to your front calf or foot and people right turned up to this guy. Look up to your fingertips, relax your toes and stay here for a few breaths. Last breath in. Draw your right shoulder back. Excel, bring your right time down and cross your feet the other way. Bring your right town to your front foot or calf and soup your left hand up to this guy. Look up Last in hell. Draw your left shoulder back. Excel, bring your left hand down and uncross your feet in how structures bind. Forward excel, Step back to downward dog. Inhale. Bring your left foot towards the middle of your mat. Stupid. All right, leg up to this guy and point your toes. Exhale, bend your knee and drop your right foot back. Allow your hips to fall open in how press into your palms. Excel, Step your right foot in between your hands. Inhale, drop your hips. Exhale, lift your left foot off the mat and walk your fingertips forward into warrior. Three. Flex your back foot and take smooth and even breaths in and out through your nose. You can bend your right knee as much as you need to to square your hips with a map. Last inhale. Draw your shoulders back. Excels that, but to downward dog inhale, row forward into plank. Exhale. Drop to your knees and lower all the way down to the mat. Inhale, Press into your palms and lift up into cobra. Draw your shoulders back. Eggs are lower back down. Breast your hips back, tuck your toes and lift up into downward dog. Inhale. Bring your right foot towards the middle of your mat. Super left leg up to this guy and point your toes. Exhale Benjani and drop your left foot back. Allow your hips to fall open. Inhale press evenly into both palms. Excel, step your left foot in between. your hands in how drop your hips exhale, lift your right foot off the mat and walk your fingertips forward into warrior. Three. Flex your back foot and take smooth and even breaths in and out through your nose. You can bend your left me as much as you need to last inhale. Draw your shoulders back. Exhale step back to downward dog. Inhale. Roll forward into plank Excel. Drop to your knees and lower all the way down to the mat. Inhale lift up into cobra. Look up. Exhale lower back down. Press your hips back, tuck your toes and lift up into downward dog. Inhale but your left foot towards the middle of your mat and soup your right leg up to this guy excels. Step your right foot in between your hands in how drop your hips xar. Lift your left foot off the mat and walk your fingertips forward into warrior three. In house. Treacherous buying Ford Excel. Bring your arms back. Besides of an airplane, reach back through your fingertips, press through your left heel and hold the postal for a few breaths. Keep your eyes fixed on a point that isn't moving on the ground to help you keep your balance. Take one more deep breath in exhale carefully step back to downward dog in hell. Row forward into plank. Exhale, drop to your knees and level the way down to the mat. Inhale lift up into cobra. Exhale, lower back down. Press your hips back, tuck your toes and lift up into downward dog. Inhale. Bring your right foot towards the middle of your mat and sweep your left leg up to this guy . Exhale, step your left foot in between your hands in how drop your hips. Exile. Lift your right foot off the mat and spring up into Warrior three in how Draw your shoulders back. Exhale. Bring your arms back beside you. An airplane. Reach back to your fingertips. Flex your back foot and try to stay as still as you can for a few more breaths. Take one more deep breath in Excel. Carefully step back to downward dog in how bend your knees present your palms and stretch was fine. Excel dropped down onto all fours. Sweet both feet to the left. Sit back and come to the middle of your mat with your feet hip width apart. inhale. Sit up tool. Excel Lower your upper body slowly down to the map. How Go knees into your chest and rock gently from side to side. Release your arms and legs and lie back and final resting pose. Let your feet come as wide as the mat and fall open. Relax your hands. Palms facing up Shoulder blades. Rest evenly on the ground. Close your eyes that all the muscles in your body soften and become heavy. Relax your toes, the arches of your feet, your heels, ankles, lower legs, knees, guys hips, lower back. Abs. Just shoulders, um, so hands, fingers you're lips takes and I since a wave of relaxation flowing from your toes all the way up to the crown of your head, allow any tension in your body to fall away and let your mind dressed and become quiet when you are ready while onto your right side and gently bring yourself up to sitting. Now you can move back into your day 6. Calm Relaxation: sit cross legged in the middle of your mat with your hands resting in your lap. If this position causes you any discomfort or you have difficulty maintaining a straight spine, you can raise your sitting bones up on the edge of a cushion. In the relax, ation sequences will move through some gentle stretching and mobility exercises to release tension and tightness throughout the body. I will demonstrate and talk you through all of the poses, but feel free to move in any way that feels comfortable and relaxing to you. Our bodies are all very different, so it's important to adapt the poses to meet your own individual needs rather than the other way around. Let's begin with a calming, breathing exercise. We're going to practice a simple technique in which your excel ations are twice as long as you're inhalations. Breathing in this way is a natural tranquilliser for the nervous system, triggering a state of rest ful. Relax ation. Close your eyes, inhale. Sit up tall, lengthen from the base of your spine all the way up to the top of your head. Exhale, Let all the air out. Let's begin. Seal your lips and inhale quietly through your nose for the counter for one to three. Full. Hold your breath for seven to three for five six seven. Excel for eight to three. Go five six, seven, eight on again. Inhale to three for hold for seven to three for five six seven eight. Continue for two more cycles. Counting in your head, Inhale slowly and quietly in a Lego belly and chest to expand. Hold, excels slowly and completely empty your lungs in how Relax your shoulders and allow your rib cage to expand. Hold. Exhale slowly. Let all the air out for the count of eight that your breath. Return to its natural rhythm and open your eyes. You can repeat this breathing exercise before bed to help you sleep in the middle of the night. If you're struggling with insomnia or during the day to calm your nerves, if your face to the stressful situation, switch your legs so the other ankle is in front and sit up tall. Let's start to bring some gentle movement into the spine to release any tension in your upper body. Take a full breath in soup, your arms out and up into lace your fingers impress your palms up to the sky. X help end to the right. Inhale, Come back to center. Stretch up. Exhale bend to the left. Inhale, Come back to center, reach up and again excel. Bend to the right. Inhale, Come back to center. Stretch up. Exhale bend to the left. Inhale, Come back to center. Reach up X help in your hands down in front of you round your spine. Tuck your chin and press your palms away. Inhale lift your hands up to this guy are just fine back. Ex Arlo your hands around your back and tuck your chin to your chest. Inhale, lift your hands up. Draw your shoulders back. Look up. Exhale lower your hands and deepen the stretch across your upper back and shoulders. Last time, inhale, Lift your hands up. Art your spine. Look up, Excel. Bring the hands back down round your spine and hold the stretch for a few breaths. Last inhale. Exhale. Release your hands and sit up tall. Interlace your fingers behind your back and pull your hands away to fill a stretch across your chest in the front of your shoulders. Move gently from side to side to deepen the stretch and loosen up your lower back last breath in Exhale, release your hands and sit up tall. Let's finish our seated sequence with a twist. Place your left hand on your right knee and your right fingertips on the matter a few inches behind you in house it up. Toll. Exhale. Twist from the base of your spine to the right in how lengthened Exhale. Draw your right shoulder back in. How lengthen exhale Last twist. Let all the air out, take a full breath in Exhale. Come back to center and switch sides. Bring your right town to a left knee and place your left fingertips behind you in house it up. Tool, Excel Twist to the left in how lengthen exhale. Press into your right hand and twist from the base of your spine in her lengthen. Exhale. Last dressed. Let all the air out. Take one more full breath in Exhale. Come back to center. Let's come down onto our backs for bridge pose. Bring the soles of your feet flat to the mat. Tip with the part in house it up Tool. Exhale lower your upper body slowly down to the mat. Bring your hands by your sides, palms facing down and walk your feet back until your fingertips graze your heels. Inhale, press into your feet and lift your hips all the way up. Roll your shoulders underneath you and lift up to your edge. Check that your knees point straight ahead and do not roll out to the side or in towards each other. Your feet should be directly underneath your knees. Toes point straight ahead. Inhale, lift your hips up, excel or slowly down to the mat. Inhale, lift your hips up. Exhale lower in how lift Excel. Uh, last time. Inhale, Lift your hips up and hold. Come up to your tiptoes and bring the palms of your hands to your lower back fingertips. Point out to the sides. Lower your heels and rest and supported bridge pairs for a few deep breaths. Last breath. In Exhale. Come up to your tiptoes. Release your hands and lower slowly down to the mat. Bring one hand to your belly in one hand to your chest. Walk your feet to the edges of the mapped and dropped both knees to the right on the left windscreen, wiping your knees a few times to release your lower back, bring your knees back to center and hugged him into your chest. Broken. Roll your way up to seated for our final pose. Bring the soles of your feet together in the shape of a diamond and let your knees relax down towards the mat in house it upto excel. Fold forward in butterfly pose completely. Relax your upper body, arms, neck and head. Take one more deep breath in exhale gently. Come back up. Bring your knees together and place the soles of your feet flat to the map. Inhales it up. Toll. Exhale Lower your upper body slowly down to the mat and hug your knees into your chest. Release your arms and legs and lie back and final resting pose. Let your feet come as wide as the matter and fall open. Relax your hands. Palms facing up. Shoulder blades. Rest evenly on the ground. Close your eyes. Let's finish today. Sequence with a progressive muscle relaxation exercise that releases tension throughout the body. Draw your attention to your feet. Call your toes in towards the soles of your feet, squeeze them tighter, inhale and release. Allow your toes, feet and ankles to completely relax. Draw your toes back towards you. Flex your feet and squeeze your carbs. Tions, quadriceps and hamstrings in hell. Under a lease. Let all the tension from your legs dissolve into the mat. Bring your awareness to your sacrum, pelvis and hips. Allow them to soften and become heavy. Gently squeeze your glutes lower back and draw your abdomen in in hell and release. Allow your belly. Dis often and you're back to relax into the mat. Observe the sensations of your chest, rising and falling. Allow any tightness or tension in your torso to soften and relax. Bring your awareness to your fingertips. Grease your hands into fists. Lift your arms off the mat and tighten your forearms, biceps and triceps. Inhale under a lease. Let your arms become heavy and sink into the mat. Pull your shoulders up to your ears, squeeze them taita. Inhale and let go. Since a wave of relax ation flowing from your fingertips all the way up your arms to your shoulders, neck and head scrunch up all the muscles in your face. Wrinkle your forehead, eyes, nose, lips and cheeks. Inhale and release. Relax your forehead so from the corners of your eyes. Allow your eyelids to become heavy. Release your jaw and let all the muscles in your face relax. Allow your whole body to soften and become heavy. Sink into a state of total relaxation. You have nothing to do and nowhere else to be. Start to bring gentle movement to your fingers and toes into lace your fingers and stretch your arms up overhead. Open your eyes when you already brought onto your right side and gently bring yourself up to sitting. Now you can move back into your day. 7. Healthy Spine: stand at the top of your mat with your feet. Tip with the part toes pointing forward in mountain pose, Lift your chest, drop your shoulders back. Let your arms for by your sides and look straight ahead. Relax your toes. Gently engage your core muscles and lengthen, or the way from the soles of your feet up to the crown of your head. Soften your jaw and the muscles in your face. Close your eyes in today's flexibility, workout will be focusing on back bends. Be mindful of the limits of your spinal flexibility and be careful not to go beyond your edge. Bring your attention to your breath. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly in chest to rise and full. Take one more deep breath in and out. Let your breath return to its not to rhythm and continue to breathe in and out through your nose. Open your eyes. You can bring your feet together will keep them hit. Put the part if that feels more natural. Let's start to warm up this fine in hell. Circle your arms out, End up, Reach up Excel Swan, Dive down with a straight spine Bend your knees, Drop your head and bring your fingertips to the map Inhale, Look forward. Sweep your arms out and up Comer Exhale Bring your hands back down by your sides and again in house If your arms that end up stretched up excels one. Dive down into forward fold. Inhale Look up. See if your arms out end up, come up Excel Bring your hands but down by your sides Moving on Inhale soup, your arms out, end up Look up Exhale swan Dive down into ford fold Inhale Look up. Draw your shoulders back Exhale, step back to all fours in the middle of your mat and release your feet for cat cow Inhale, dive in between your hands. Arch your spine and look up. Exhale around your back, Drop your head and draw your belly in Inhale, die through your hands are just buying and look up. Exhale round your back. Tuck your chin to your chest and draw your abs in inhale. Dive in between your hands, arch your spine and look up exhale round your back, drop your head and draw your belly in last time. Inhale bend. Your elbows are just fine and look up. Excel around your back. Tuck your chin to your chest and draw your abs in. Come back to center and draw your shoulders back. Let's come into our first static back bend 100 tiger. Lift your right foot up to this guy with your knee bent. Carefully lift your left hand off the mat, reach back and take hold of your foot. Inhale. Press the top of your foot into your hand, lift your chest and look straight ahead. Relax into the stretch in the front of your right tip and that your lower back focus on maintaining your balance and staying active in the pose. Last breath in. Press your foot into your hand. Exhale, release your foot and switch sides. Lift your left foot up to this guy with your knee bent. Reach back with your right hand and take hold of your foot. Inhale. Press your foot into your hand and lift up. Relax the muscles in your face and breathe into the stretch. Be careful not to overact your strain. Your lower back last Inhale Excel, Release the pose. Take a deep breath in Exhale. Sit back in child's pose, bring your arms by your sides and rest your forehead on the map. Slide your hands forward. Keep your elbows close to your sides and lower yourself all the way down to the mat. For cobra pose. Bring your fingertips in line with your shoulders and check that your elbows point up. Press the tops of your feet into the mat and engage your legs in how pushing to your hands and extend your chest forward. Exhale. Draw your shoulders back and broaden across your collarbones. Take a few deepen easy breaths. Here. The flexibility in your spine will dictate how deeply you go into the pose. If you're more flexible, start to straighten your arms and look up. Relax your lower spine as you lift up through your chest and be careful not to let your shoulders collapse around your ears. Last breath in exhale, lower back down to the mat. Press your hips back, tuck your toes and lift up into downward dog. Walk out your feet and shake your head. Turn your left heel down to the mat impress into your palms to make room for your right foot to step in between your hands in Runner's lunge in hell. Keep your hips loan. Sweep your arms out and up into Warrior one. Exhale, sink into the pose. Check that your front knee point straight ahead and comes directly above your ankle. Turn your hips to face forward and try to bring your front thigh parallel to the mat. Keep your back leg straight, reach up to your fingertips and drop your hips. Last inhale. Reach up to your fingertips. Excel. Bring your hands back down to the mat. Step back to plank dropped your knees and Lowell the way down to the mat. Inhale lift up into cobra. Draw your shoulders back, xar lower back down. Press your hips back, tuck your toes and lift up into downward dog. Turn your right till down and step your left foot in between your hands. Inhale soup, your arms out. End up into warrior one. Exhale. Drop your hips. Turn your hips to face forward. Press into the outside of your right foot to straighten your back leg and sink deeper to bring your front thigh parallel to the mat. Relax your shoulders and reach up to your fingertips. Feel the gentle curve in your lower back, but be careful not to over arch your spine. Last breath in. Reach up to your fingertips. Exhale. Bring your hands back down to the mat. Step back to plank. Drop to your knees and lower all the way down to the mat. Inhale lift up into cobra. Look up xar low back down. Press your hips back, tuck your toes and lift up into downward dog. Take a deep breath in press into your palm. Stretch your spine. Exhale dropped down onto or fourth and sit back on your heels. For camel pose, lift your hips up and separate your knees. Hit. Put the part. Press your shins and the tops of your feet firmly into the mat. Bring the palms of your hands to your lower back fingertips. Point down. Broaden across your chest and squeeze your shoulder blades together. Lean back into a gentle back bend. Look straight ahead and tuck your chin to your chest. If this is enough of a back bend for you, stay here for a few breaths. You don't need to go any deeper to get great benefits from the pose. If your spine is more flexible, dropped back a few more inches and take hold of your heels. Look up to this guy. Open your chest and press into the soles of your feet with your hands to keep your lower spine long. Stay here for a few more gentle breaths. Inhale, lift your chest, excel. Bring your hands to your lower back. Come up slowly and sit back on your heels. To reverse This deep spinal extension will come into the counter pose rabbit. Place your forehead on your knees and take hold of the outsides of your heels. Slowly lift your hips up until your arms are straight. Bring your thumbs to the outside of your heels and work towards bringing the crown of your head flat to the mat while your forehead is still in contact with your knees. This post could be a little awkward. I may take a few attempts before it feels natural. Take a few more breaths here, pulling on your heels to fully stretch your spine. Last breath in Excel. Release the pose and come up to kneeling. Lean forward onto your hands soup your feet to the right and sit back in the middle of your mouth. Inhale. Sit up Tool. Excel Lower your upper body slowly down to the mat. Let's finish with reclining spinal Twist to release your lower back and bring your spine back into alignment though your left leg to the mat and squeeze your right knee into your chest. Stretch your right arm out to the side palm facing down, hook your right foot behind your left inner thigh and gently guide your right knee towards the floor in the opposite direction. Don't worry if it doesn't come all the way down, look to the right and let your entire body relax. Last breath in Exhale, Come back to center, hug your left knee into your chest and lower your right leg to the map. Stretch your left arm out to the side who go left foot behind your right in a thigh and twist your left knee over towards the right. Look to the left and completely relax into the pose. Take one more deep breath in Exhale. Come back to center, hug your knees into your chest and gently rocked from side to side. Release your arms and legs and lie back and final resting. Pose that your feet come as wide as the matter and fall open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Draw your awareness to the sensations in all 10 toes to the sensations in your feet, ankles, lower legs, knees, thighs and hips. Bring your attention to your belly, breathing in and out and to your chest, rising and falling. Feel the sensations in your fingers. Hands, um, so shoulders, neck, face and head finally become aware of your whole body. Feel the natural rhythm of your breath is You settle into stillness, knowing that in this moment nothing else matters. When you already ball onto your right side and gently bring yourself up to sitting now, you could move back into your day. 8. Lower Body Strength: stand at the top of your mat with your feet. Tip with the part toes pointing forward in mountain pose. Roll your shoulders up, back and down and look straight ahead. Allow your arms to fall naturally by your sides. Length the north away from the soles of your feet up to the top of your head. Balance your weight evenly from front to back and side to side to create symmetry in your opening posture. Relax your jaw and the muscles in your face. Close your eyes. Unlike traditional strength training, which generally isolates one muscle group at a time, yoga is a form of functional fitness that simultaneously strengthens both large and small muscles throughout the body. Today, we'll focus on standing poses that builds strength in the feet, ankles, legs and hips. Bring your attention to your breath, seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly in test to expand and contract. Take one more deep breath in and out that your breath return to its natural rhythm and continue to breathe in and out through your nose. Open your eyes. You can bring your feet together will keep them hit. Put the part. Let's start to warm up the body. Inhale. Circle your arms out and up. Reach up. Exhale swan. Dive down with the straight spine. Bend your knees, drop your head and bring your fingertips to the map. Inhale. Look forward. Sweep your arms out. End up, come up. Exhale. Bring your hands back down by your sides and again inhale soup, your arms out. End up, stretch up. Exhale swan, Dive down into forward fold. Inhale look forward. Soup your arms out and up. Come up. Exhale. Bring your hands back down by your sides. Let's start our leg strengthening sequence with a squat variation known as chair pose. Bring your feet. Tip with the part toes. Point straight ahead. Inhale soup your arms out. End up overhead. Bring your hands shoulder width apart. Palms face each other. Exhale. Bend your knees and sit back into shift your weight back into your hill so that you can see your toes. Check that both knees point forward and do not collapse inwards or fall out to the sides. Lift your chest and look straight ahead. If you feel compression that your lower back tilt your pelvis up to straight in your lower spine, seal your lips and stay here for a few deep, even breaths. Relax your jaw and suffering the muscles in your face. Chair pose strengthens the uncles legs, glutes, hips and lower back sink deeper to bring your thighs almost parallel to the mat reached through your fingertips. Last breath in Excel Stand up and bring your hands back down by your sides. Inhale, Sweep your arms out and up. Look up Excel Swan. Dive down into forward fold. Inhale Look up. Stretch your spine forward. Exhale step back to downward dog. You can bend your knees as much as you need to inhale. Press evenly into both palms. Exhale, step your right foot in between your hands. Inhale, sweep your arms forward and up into high lunge. Exhale, sink into the pose and try to bring your front thigh parallel with the map. Relax your shoulders, palms face each other shoulder width apart. Press back through your left heel to straighten your back leg. Seal your lips and stay here for a few breaths. Last inhale. Reach up to your fingertips. Excel. Bring your hands forward to the map. You can either step back to plank, contain sides or jump to switch legs. Inhale. Sweep your arms forward and up into Highland. Exhale, drop your hips and try to bring your front thigh parallel with the mat. Reach up to your fingertips. Relax your shoulders and press back through your right teal to straighten your back leg. Try to hold the post completely still for a few breaths. Last breath in Reach up. Exhale, Bring your hands forward to the mat and step back to downward dog. Slowly walk your hands all the way back to your feet. Feeling a gentle stretch in your hamstrings. Inhale micro. Bend your knees, look forward and reverse one. Dive up to standing with a straight spine. Exhale. Bring your hands back down by your sides. Let's come back into chair. Pose this time with a twist. Bring your feet together will keep them hip width apart. For more stability in hell, soup your arms out and up overhead. Grew your arms to your ears, X Help and Joni's and sit back in chair. Check that you can still see your toes and that both knees point straight ahead. If you feel crunching at your lower back, tilt your pelvis up to straighten your spine. Lift your chest sink deeper, Look up and hold here for a few breaths. Try to bring your thighs is close to parallel with them. Act as possible from here. We're going to come into a twist in how reached through your fingertips. Excel. Press your palms together at your chest. Bring your right elbow to the outside of your left thigh and twist your upper body to the left. Shift your right tip back to bring your knees in line with each other. You can stay here or extend both arms out wide, reaching up to this guy and down to the mat. Look up to your fingertips. Last inhale Excel. Keep your knees bent and bring your arms back up by your ears. Inhale. Look up. Exhale. Bring your palms together at your chest. Interest to the other side. Shift your left it back and open your chest to the right. You can extend both arms out wide and look up to your fingertips. Take deep, even breaths in and out through your nose. Last inhale, exhale. Keep your knees bent and bring your arms back up by your ears. Inhale, drop your hips, Exhale stand up and bring your hands back down by your sides. Inhale, see pure arms out and up. Look up. Exhale swan, Dive down into forward fold and walk your hands forward to downward dog. For our final sequence. Inhale, press into your palms. Stretch your spine. Exhale, step your right foot in between your hands. For a variation of high lunge, inhale, sweep your arms for dinner. Exhale, sink into the pose into lace your fingers behind your back. Extend your arms and come into a gentle back bend. Drop your head and look up. Straighten your arms as much as you can and relax any tension in your jaw. Take a deep breath in excel. Turn your left heel down to the mat and bring your upper body forward to the inside of your right thigh in silver. Surfer, relax your neck and look at your back foot. Draw your hands over your head towards the floor and stay here for a few breaths. Be careful not to rest your upper body on your front thigh. Last breath in exhale carefully release your hands and bring them down to the mat. Step your right foot back and your left foot in between your hands. Inhale, sweep your arms forward and up into high lunge. Exhale, drop your hips, interlace your fingers behind your back. Extend your arms and look up. Steady your breath and straighten your back leg as much as possible. Pull your shoulders back and sink deeper into the pose. Last, inhale Excel 10 your right till down to the mat and bring your upper body forward to the inside of your left thigh. In silver Surfer, Draw your hands over your head towards the floor. Relax your neck and stay here for a few breaths. Try not to come out of the post early. Take one more deep breath in excel carefully bring your hands down to the mountain. Step back to downward dog. Take a deep breath in Exhale, dropped down onto all fours and come to kneeling towards the front of your mat For a quad stretch known as half reclining hero pose. Bring your right foot flat to the mat and dropped down inside your left foot with your left heel next to your hips. Move your right foot out to the right as far as you need to To bring both sitting bones flat to the map. Inhales it up. Tool, Excel. Place your hands behind you. Fingertips facing forward and start to lean back. Come down, Justus. Faras is comfortable to your hands, elbows or all the way down. If you're on the mat, you can bring your arms up overhead and hold onto your elbows. Stay here for a few breaths, feeling the stretch in the front of your left thigh as well. Is that your abs? Last inhale. Exhale. Release your arms, Present your elbows and carefully lift yourself back up. Lean to the right. Bring your left foot to the mat and your right foot back beside your hip. You can walk your left foot out a few inches if you need to to bring your sitting bones flat to the mat. Inhales it up. Tool. Exhale. Lower yourself, Bacchus. Faras is comfortable. Bring your arms up overhead and hold onto your elbows too deep in the pose. Breathe into the stretch in the front of your right tip. Last inhale Exhale. Release your arms, Press into elbows and carefully lift yourself back up. Bring the soles of your feet flat to the mat in front of you in house it up. Tool XLR slowly down to the mat and hug your knees into your chest. Release your arms and legs and lie back and final resting pose. Let your feet come as wide as the matter and fall open. Relax your hands. Palms facing up shoulder blades dressed evenly on the ground. Close your eyes. Draw your awareness to the sensations in all 10 toes to the sensations in your feet, ankles, lower legs, knees, thighs and hips. Bring your attention to your belly, breathing in and out and to your chest, rising and falling. Feel the sensations in your fingers. Hands uh, mom's shoulders, neck, face and head. Finally, become aware of your whole body. Sink into the mat and allow the muscles in your body to soften and relax. When you are ready, we'll onto your right side and gently bring yourself up to sitting. Now you can move back into your day 9. Joint Mobility: stand at the top of your mat with your feet. Tip with the part toes pointing forward in mountain pose, lift your chest, drop your shoulders back and look straight ahead that your arms full naturally by your sides. Press into your feet and lengthen all the way up your spine and neck to the top of your head. Relax your jaw and the muscles in your face. Close your eyes. In the mobility sequences, we aim to move the joints carefully and systematically through full and natural range of motion to enhance joint mobility under leaves stiffness in and around the joints. Bring your attention to your breath. Seal your lips and take a few deep breaths in through the nose on out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and chest to rise and full. Take one more deep breath in and out. Let your breath return to its natural rhythm and continue to breathe in and out through your nose. Open your eyes. You can bring your feet together will keep them hip width apart. Our first sequence focuses on the hips and ankles. Inhale soup your arms out. End up, look up. Exhale swan, Dive down into forward fold. Inhale. Look up. Draw your shoulders back. Exhale, Step your left foot back to runner's lunge. Bring your palms flat to the map. Inhale suit. Feel right turned up to this guy reached through your fingertips. Excel, bring your right. Turn down and walk your hands to the back of your mat for side lunge. Inhale. Drop your hips. Exhale. Walk your hands to the top of your mat. Come up to your fingertips. Inhale. Press back through your left heel. Look up. Exhale, straighten your front leg and bring your forehead towards your knee. Square your hips with the map. Inhale. Come forward to Runner's lunge. Press back through your left heel. Exhale, straighten your front leg and flex your right foot. Inhale, walk your hands forward to run his lunge. Exhale, straighten your front leg and fold forward. Inhale, come forward to Runner's lunge. Exhale, step your right foot back to plank in hell. Engage your core press back through your heels. Exhale dropped your knees and lower all the way down to the mat. Inhale press into your palms and lift up into Cobra. Draw your shoulders back. Exhale lower back down. Rest your hips back towards your heels. Tuck your toes and lift up into downward dog in hell. Come up to your tiptoes. Stretch your feet. Exhale, press your heels back down towards the mat and fully extend your spine and again inhale. Come up to your tiptoe. Stretch your feet. Exhale lower your heels and press evenly into both palms. Bring your left foot towards the middle of your mat. Inhale soup your right leg up to this guy. Point your toes. Exhale, step your right foot than your left foot in between your hands in her look up Excel, Fold in her Look up micro. Bend your knees up your arms out, End up, come up, exhale Bring your hands back down by your sides. Inhale soup, your arms out, end up, reach up. Exhale swan, Dive down into forward fold. Inhale Look up. Draw your shoulders back, exhales that feel right foot back this time, bring your palms to the mat. Inhale, sweep your left hand up to this guy. Reach up, exhale, bring your left hand down and walked to the back of your mat for side lunge. Inhale, Drop your hips. Exhale. Walk your hands to the top of your mat. Come up to your fingertips in how extend your spine forward. Look up. Exhale, straighten your front leg and bring your forehead towards your knee. Square your hips with the mat in hell. Come forward to run his lunge. Press back through your right heel. Exhale, straighten your front leg and flex your left foot. Inhale, come forward to Runner's lunge. Exhale, straighten your front leg and fold forward. Inhale. Come forward to run his lunge. Exhale step back to plank in hell. Engage your abs. Lift Turton. Exhale. Drop to your knees and lower all the way down to the mat. Inhale, press into your palms and lift up into cobra. Look up. Exhale lower back down. Press your hips back towards your heels. Tuck your toes and lift up into downward dog. Bend your right knee and twist to the left. Bend your left knee interest to the right. Move from side to side To loosen up your hip joints. Bring your right foot towards the middle of your mat. Inhale soup. Your left leg up to this guy. Point your toes. Exhale step your left foot than your right foot in between your hands in her Look up. Exhale, fold Inhale. Look up micro. Bend your knees, your arms out, End up, Come up Exhale. Bring your hands back down by your sides. Our next sequence focuses primarily on the knees and shoulders. Inhale, bend your knees and sweep your hands back. Exhale. Bring your hands forward and up into Chapo's in how reached through your fingertips. Shift your weight back into your heels. Xar interlace your fingers at the base of your spine and draw your shoulders back. Inhale Look up. Exhale, straighten your legs and fold forward. Bring your arms up in over your head. Inhale, bend your knees and come back to tear. Exhale, straighten your legs and fold forward. Drop your hands towards the mat. Inhale. Come back to John. Drop your hips. Exhale, fold forward. Drop your hands closer to the mat. Inhale, Come back to chair. Draw your shoulders back last time. Exhale. Fold forward. Allow your neck and shoulders to relax in how come back to jazz with your arms up by your ears. Exhale, stand up and bring your hands back down by your sides. Let's bring our focus to the spine. Inhale soup, your arms out. End up. Take hold of your left dressed with your right town. Reach up. Exhale Bend to the right. Inhale, Come back to center. Take hold of your right wrist. Stretch up. Exhale Bend to the left. Inhale. Come back to center. Switch hands. Reach up. Exhale. Bend to the right. Inhale, Come back to center. Switch hands. Stretch up. Exhale Bend to the left. Inhale, Come back to center. Bring your palms together. Exhale swan, Dive down into forward fold and step back to downward dog. For our final sequence. Inhale. Bring your left foot towards the middle of your mat. Soup your right leg up to this guy. Point your toes. Exhale. Step your right foot in between your hands. Bring your palms flat to the mat. Inhale soup you'll write. Turned up to this guy reached through your fingertips. Excel, bring your right town down and walk your hands to the back of your mat for side lunge. Inhale, drop your hips. Exhale. Walk your hands to the top of your mat and step back to downward dog in hell. Row forward into plank exhales deep your left hand up to this guy. Stack your feet and come into side plank on your right hand in how? Reach up to your fingertips exhales. Step your left foot back to wild thing in how Lift your hips up. Exhale. Relax your head and neck. Last inhale. Reach back are just fine. Exhale. Come back to plank. Drop to your knees and lower all the way down to the mat. Inhale, press into your palms and lift up into cobra. Look up. Exhale lower back down. Press your hips back, tuck your toes and lift up into downward dog. Inhale. Bring your right foot towards the middle of your mat. Sweep your left leg up to this guy. Point your toes. Exhale, step your left foot in between your hands. Bring your palms flat to the mat in house. If your left hand up to this guy, press into your right palm exile. Bring your left hand down and walk your hands to the back of your mat for side lunge in hell, drop your hips. Exhale Walk your hands to the top of your mat and step back to downward dog Inhale Row forward into plank. Exhale. Come into side plank on your left hand in how reach up to your fingertips exhales. Step your right foot back to wild thing in how Press your hips up. Exhale Josefine. Back last breath in reach to your fingertips. Exhale. Come back to plank. Drop to your knees and lower all the way down to the mat. Inhale, Press into your palms and lift up into cobra. Draw your shoulders back. Exhale lower back down. Press your hips back, tuck your toes and lift up into downward dog. Take a deep breath in, press into your palms and stretch your spine. Exhale dropped down onto all fours. Sweet both feet to the left. Sit back and come to the middle of your mat with your feet hip width apart. Inhales it up. Tool. Exhale lower your upper body as slowly as you can down to the mat. Hug your knees into your chest. Lengthen the back of your neck and push your lower back into the mat. Draw big circles with your knees one way and the other. Keep your feet together. Open your knees and stretch your hands through to take hold of the outsides of your feet. Bring your feet out of your knees and gently pull them down towards the mat. Flex your feet. Press your lower back into the mat and stay here for a few deep reds. Relax into the pose and rocked gently from side to side and squeeze your knees into your chest. Release your arms and legs and lie back and final resting pose. Let your feet come as wide as the matter and fall open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Bring your awareness to all the places where your body is in contact with the map to your heels, Cobb's and the backs of your thighs to your sacrum. Upper back shoulders, elbows, forums, fingers, knuckles and the curve of the back of your head. Become aware of your whole body and of your breath, moving in and out as you lie still in silent. Allow your body to rest and refresh and your mind to become calm and clear. When you are ready, ball onto your right side and gently bring yourself up to sitting. Now you can move back into your day 10. Twisting Balance: stand at the top of your mat with your feet. Tip with the part toes pointing forward in mountain pose, Draw your shoulders back, broaden across your collarbones and look straight ahead. Let your arms for by your sides engage your core and lengthen all the way from the soles of your feet up to the crown of your head. Soften and relax your jaw and the muscles in your face. Close your eyes in today's balance sequence will bring in some twists and rotations to put our bodies in. Positions that challenge our balance. Appropriates active ability. Try to stay as motionless as you can in each pose. To improve your balancing skills and body control. Bring your attention to Oprah. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and test to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm and continue to breathe in and out through your nose. Open your eyes. You can bring your feet together will keep them hip. width apart. Inhale. Sweep your arms out, end up. Look up. Exhale swan, Dive down with a straight spine into forward fold Inhale Look up stretchers, Find forward. Exhale, Step your left foot back. Drop your knee and release your back foot in low lunge in hell. Soup your arms out and up into crescent lunge. Exhale Open your arms and twist to the right. Take hold of your back foot reached through your left fingertips and hold the post completely still for a few breaths looking over your right shoulder. Last inhale reach forward. Exhale, Release your foot to bring your hands back down to the map. Inhale, tuck your back toes and step your right foot back to plank. Exhale, drop to your knees and lower all the way down to the mat. Inhale, lift your hands test and feet in locust pose. Exhale lower back down. Press your hips back. Tuck Kyoto's and lift up into downward dog. Bring your left palm to the middle of your mat. Take hold of your left calf or ankle and look up to this guy in Revolved Downward Dog. Twist from the base of your spine. Release the pose and come back to center, bring your right palm to the middle of your mat. Take hold of your right carful ankle and look up. Come back to center. Inhale press evenly into both hands. Exhale, step your left foot forward for low lunge on the other side, Drop your right knee and release your back foot. Inhale, sweep your arms at end up. Look up. Exhale. Open your arms. Interest to the left. Take hold of your back foot reached through your right fingertips and try to find your balance. Last inhale, Pull your back foot in towards your sacrum. Exhale, release your foot and bring your hands back down to the mat. Inhale, tuck your back toes, step your right foot in between your hands and look up. Exhale, fold in her Look up. Sweep your arms out and up. Come up. Exhale Bring your hands back down by your sides. Inhales it. Your arms out, End up, reach up. Exhale swan, Dive down into forward Fold in how Look up. Draw your shoulders back. Exhale, step your left foot back, drop your knee and release your back foot. Inhale, come up and press your palms together at your chest. Exhale, bring your left elbow to the outside of your right thigh and twist to the right. You can stay here or tuck your back toes. Lift your left knee off the mat and come into revolved side angle. Take one more deep breath in Exhale. Release the pose. Bring your hands back down to the mat and step back to downward dog. Bring your left foot towards the middle of your mouth. Inhale soup. You'll write. Dig up to this guy. Exhale, bend your knee and drop your right foot back in three leg downward dog. Open up your hips and hold the pose for a few breaths. Last breath in. Draw your right tip back Excel. Bring your right foot back to the map. Inhale soup, your left leg up to this guy. Exhale, bend your knee and drop your left foot back. Allow your hips to fall open and try to hold the post completely still. Last inhale. Draw your left hit back. Exhale. Bring your left foot back to the mat in how press into your palms. Stretch your spine. Exhale, step your left foot in between your hands, drop your right knee and release your back foot inhale. Come up and bring your palms together at your chest. Exhale, bring your right elbow to the outside of your left thigh and twist to the left. If you want to come into revolved side angle, tuck your back toes and lift your right knee off the mat. Take one more deep breath in Exhale. Release the pose. Bring your hands back down to the mat. Inhale, tuck your back toes, step your right foot in between your hands and look up. Exhale, fold in her look up soup your arms out. End up, Come up. Exhale. Bring the hands back down by your sides. Shift your weight into a right foot. Inhale, hug your left knee into your chest. Exhale tip forward. Reach your fingertips to the mat and lengthen your left heel back. You can keep your right leg bent in how come back up to standing and hug your left knee into your chest and again exhale tipped forward. Reach your fingertips to the map and lengthen your left heel back. If you have your balance, sweep your left hand up to this guy and open your chest into balancing half moon flexor left foot and reach up to your fingertips. Last breath in Exhale, Bring your left hand back to the mat in how Bend your right knee. Come up to standing. Hug your left knee into your chest. Exhale, release the pose and bring your foot back down to the mat. Press your left foot family into the mat in hell had go. Write me into your chest. Exhale tip forward. Reach your fingertips to the mat and lengthen your right till back. Inhale. Come back up to standing and hug your knee into your chest. Exhale tipped forward. Reach your fingertips to the map to impress back through your right teal with complete control, sweep your right hand up to the sky and rotate your just open into balancing half moon. Reach up to your fingertips and flex your right foot. Last breath. In exhale, bring a right time back to the month in how bend your left knee. Come up to standing. Hug your right knee into your chest. Exhale, release the pose and bring your right foot back down to the mat in how soup your arms out, end up. Look up, exhale swan, dive down into forward fold in her Look up, stretchers, Find forward. Exhale Step back to downward dog. Bring your left foot towards the middle of your Matt in hell Soup. Your right leg up. Point your toes. Exhale. Step your right foot in between your hands. Bring your palms flat to the mat. Inhale lift your right turned up to this guy. Reach up to your fingertips. Excel, Swivel both feet 90 degrees to the right and carefully bring your right foot back to rest on the left, Inside blank in how? Reach up to your fingertips. Exhale thread your right hand under your body in her Lift your hand back up and again Excel , Thread. You're right. Tend under your body in hell Soup Your hand Back up Last time excelled Read your hand back under your body Inhale Sweep your hand back up Excel Bring your right Turn down, drop to your knees and lower all the way down to the mat in her left up into cobra Draw your shoulders back. Exhale lower back down. Press your hips back, tuck your tears and lift up into downward dog. Bring your right foot towards the middle of your mat. Inhale soup your left leg up. Point your toes. Exhale. Step your left foot in between your hands. Bring your palms that to the map in house. If your left hand up to this guy, press into your right palm. Exhale, civil your feet to the left and come into side plank on your right foot in how Reach up through your fingertips. Excel. Thread your left hand under your body in her lift your hand back up. Excel. Thread your left hand under your body. Inhale. See pure hand back up Last time. Exhale. Thread your hand back under your body in hell. CPO han Back up. Exhale. Bring your left hand down, drop to your knees and lower all the way down to the mat. Inhale lift up into cobra. Look up. Exhale lower back down. Press your hips back, tuck your toes and lift up into downward dog in hell. Bend your knees. Press into your palms and structures. Fine. Exhale. Drop down onto all fours. Sweet both feet to the right. Sit back and come to the middle of your map with your feet hip width apart in house it up. Tool. Exhale lower your upper body as slowly as you can down to the mat, hug your knees into your chest and rock gently from side to side. Release your arms and legs and lie back and final resting. Pose that your feet come as wide as the mapped and fall open. Relax your hands. Palms facing up Shoulder blades. Rest evenly on the ground. Close your eyes. Let all the muscles in your body soften and relax. Relax your toes, the arches of your feet, your heels, ankles, lower legs, knees, guys, hips, lower back. Abs. Just shoulders, ums, hand fingers, jaw, lips, cheeks and I. Since a wave of relax ation flowing from your toes all the way up to the crown of your head , allow any tension in your body to fall away and that your mind dressed and become quiet. When you are ready, we'll onto your right side and gently bring yourself up to sitting. Now you can move back into your day 11. Breath Efficiency: Let's begin today's relax ation sequence in tortures pose. Come to kneeling in the middle of your mouth. Inhale. Sweep your arms out, end up, bring your palms together and cross your thumbs. Exhale, hinge forward at your hips and bring your little fingers and forehead to rest on the man. Relax your neck and shoulders and reach your fingertips forward. Seal your lips and take slow, smooth and even breaths. Breath quietly into your belly and lower back with each breath. Relax more deeply and more completely. Allow yourself to feel physically and mentally relaxed. When your body is a ease, you'll find your muscles are much more receptive to stretching. And when your mind is quiet, you can bring your full attention to the sequence, developing a greater capacity for focus and concentration. Come up to all fours for a sequence to bring some gentle movement into your spine and hips . Spread your fingers, press into your palms and separate your knees to hit. Put the part. Let's start with a few hip rotations, drawing circles one way and the other. Bring your hands just in front of your shoulders. Take a deep breath in Exhale round your spine. Draw your abs in and drop your hips back to your heels in child's pose in help first through your hands are just fine. Drop your belly and look up. Exhale round your back. Tuck your chin and dropped back to your heels. Give your shoulders a good stretch. Inhale Arch your spine first through your hands and look up. Exhale around your back. Draw your belly in and dropped back to your heels. Last time, inhale pushed through your hands. Drop your belly and look up. Exhale round your back, stretch your shoulders and dropped back to child's pose. Take a deep breath in Exhale. Come back up to war fours. Slide your hands forward, press your hips back and rest your forehead on the matter and poppy pose. Continue to breathe quietly in and out through your nose, reached through your fingertips and draw your hips back to stretch your arms, shoulders, spine and abs. Take one more deep breath In Exhale, slide forward into Sphinx pose. Bring your forearms to the map, draw your shoulders back and lengthen your neck. Inhale, straighten your arms and come up into Cobra. Look up in how press into your palms xar lower back down. Bring your hands by your chest and press back to poppy pose. Take one more deep breath in exhale, tuck your toes and lift your hips up into downward dog. Walk out your feet to loosen up the backs of your legs and shake your head to release any tension in your neck and shoulders. In help end Dhoni's, press into your palms and stretch your spine. Exhale. Walk your hands all the way back to your feet for forward fold. Keep your knees bent, interlace your fingers behind your back and drop your hands over your head. Stay here for a few breaths, moving in any way that feels soothing, deepening the stretch across your chest and shoulders. Last breath in Exhale carefully release your fingertips to the map and walk your hands forward into downward dog X. How around your upper back and ripple forward into plank. Drop to your knees and lower all the way down to the mat for a gentle locust pose variation . Look up and lift your chest a few inches off the mat. Bend your right knee, lift your left leg all the way up and point your toes. Gently rest your left knee on the sole of your right foot. Hold the pose for a few breaths, being careful not to over arch your back. I feel a nice deep stretch in the front of your left hip. Take one more deep breath in Exhale. Release the pose and bring both feet to the mat. Look up and lift your chest. Bend your left knee, lift your right leg up and point your terrorists rest your right knee on the sole of your left foot. Draw your shoulders back and hold the pose for a few breaths. Take one more deep breath in Exhale. Release the pose and bring both feet to the mat. Press your hips back, tuck your toes and lift up into downward dog in how press into your palm. Stretch your spine exiled dropped down onto all fours for gentle twist called thread the needle pose. Bring your left palm to the center of your mouth. Inhales it will write. Turned up to this guy. Look up to your fingertips. Exhale thread. You're right town, Then to your left arm palm facing up, bring your head and shoulder to rest on the mat. and stay here for a few breaths. You can bring the palm of your left hand your sacrum or take hold of your right guy to bind the post and deepen the stretch in your left shoulder and across your chest. Last breath in. Draw your left shoulder back. Exhale, release the pose and come back up to all fours. Bring your right palm to the center of your mom in hell. Soup your left hand up to this guy. Look up. Exhale through your left hand under your right arm. Bring your head and shoulder to rest on the mat completely. Relax here for a few breaths again, you can bring the palm of your right town to your lower back. Or take hold of your left thigh to bind the pose. Taking care not to overstretch your top shoulder. Last inhale. Draw your right shoulder back Excel, Release the pose and come back up to war fours. Let's come down onto our backs for some reclining poses. Step your left foot in between your hands, sweep your right foot to the left and sit back in the middle of your mat with your knees bent in house. It's up tool Exile. Lower your upper body gently down to the man. Let's come into wind relieving pose to stretch your lower back and hips. No your left leg to the mapped and squeeze your right knee into your chest. Press your lower back into the mat and stay here for a few breaths. Move in any way that helps to release tension or tightness in your right tip. Squeeze your knee into your chest and press your left leg into the mat. And so it's sides. Take hold of your left knee and lower your right leg pressure low back into the mat and start to loosen up your left hip. Press your right leg into the matter and squeeze your knee into your chest. Release the pose and hug both knees into your chest. Let's finish with reclining butterfly. Bring the soles of your feet together. Keep your knees bent low your feet to the mat and that your knees full open in the shape of a diamond. Reach both arms overhead and take hold of opposite elbows. Release your arms and legs and lie back and final resting pose. Let your feet come as wide as the mat and fall open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Let's finish today sequence with a calming, diaphragmatic breathing exercise. When we feel anxious, panicked, your stress are breathing, becomes short and shallow. This sends a message to our brain to trigger the fight or flight response, which may or may not be appropriate to our current situation. Conscious belly breathing dampens the fear response regions of the brain. Increasing our sense of calm and reducing anxiety instead of feeling frozen were able to reflect and think with greater clarity. You can repeat this breathing technique whenever you want to calm your nerves. Interlace your fingers and bring your hands to your belly. Palms facing down, seal your lips and become aware of the natural rhythm of your breath. Notice how your abdomen naturally expands as you inhale on contracts. Is you X How without forcing your breath, Trying actively to expand your belly on the inhale and contract your abdomen on the exhale . Breathe into the palms of your hands and allow your belly to fall back to your spine as you exhale. Keep breathing into your palms your breath, effortless and natural. Fill your belly. Rise with every inhale and full with every exhale. Allow your breath to flow smoothly on the inhalation on the X elation as the air moves into your body and out of your body. Allow the inhalation to arise on its own and release tension with every exhalation. Follow each breath as it comes in and out of your body. Notice how your body breathes itself. Allow the natural rhythm of your breath to calm your nervous system. Sink into a state of deep relaxation. You have nothing to do and nowhere else to be. Start to bring gentle movement into your fingers and toes. Hug your knees into your chest and lengthen the back of your neck. When you are ready, ball onto your right side and gently bring yourself up to sitting. Now you can move back into your day. 12. Hip Openers: stand at the top of your mat with your feet. Tip with the part toes pointing forward in mountain pose, Lift your chest, drop your shoulders back. Allow your arms to full by your sides and look straight ahead. Gently engage your abs. Press into your feet and lengthen all the way up your spine and neck to the top of your head. Relax your jaw and release any tension across your forehead. Close your eyes. In today's flexibility sequence, we're going to focus on hip opening poses that stretched tight and inflexible muscles in and around the hip joints. He's yourself in and out of the poses, slowly and carefully, without ever applying force to deep in a stretch, your hips will start to open naturally over the next few weeks of consistent practice. Bring your attention to your breath, seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and test to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm and continue to breathe in and out through your nose. Open your eyes. You can bring your feet together will keep them hit. Put the part inhale Sweep your arms out and up. Look up. Exhale swan, Dive down into forward fold in her Look up, Draw your shoulders back Exhale, step your left foot back, Drop your knee and release your back foot in low lunge, sink into the pose A move gently from side to side to start to loosen up your hips in how soup your arms out and up into crescent. Lunge. Bring your palms together. Exhale. Drop your hips to deepen the stretch in your left. So as last breath in exhale, bring your hands back down to the mat. Tuck your back toes, step back to plank. Drop to your knees and lower all the way down to the mat. Inhale, press into your palms and lift up into cobra. Draw your shoulders back. Exile. Lower back down. Press your hips back towards your heels, tuck your toes and lift up into downward dog. Inhale, step your left foot in between your hands for low lunge on the other side, exhale drop your right knee and release your back foot, drop your hips and moved gently from side to side. Inhale soup your arms out and up into crescent Lunge, Look up. Exhale Sink into the post to deepen the stretch in your right tip flexes last inhale exhale . Bring your hands back down to the mat, Tuck your back tears and step back to downward dog. Bring your left foot towards the middle of your mat. Inhale soup your right leg up to this guy. Exhale, bend your knee and drop your right foot back. Open up your hips and hold the pose for a few breaths. Last breath in. Draw your right tip back. Exhale, step your right foot in between your hands for lizard pose. Drop your left knee and release your back foot. Bring your right hand inside your front foot on. Walk your right foot out to the edge of your mat in how draw your shoulders back. Exhale. Bring your forearms to the mat and intellectual fingers. Try to keep the length in your spine and take slow, deep, even breaths in and out through your nose. Move in any way that helps to open up your hips to deepen the stretch. tuck your back toes and lived your left knee off the mat. Press back to your heel in her Look up. Exhale. Come up to your hands. Work your right foot back in and step back to downward dog. Bring your right foot towards the middle of your mat in house. If your left leg up to this guy, exhale, bend your knee and drop your left foot back. Allow your hips to fall open and try to hold the post completely. Still. Last inhale. Draw your left hit back excels. Step your left foot in between your hands. Drop your right knee and release your back foot. Bring your left hand inside your front foot and walk your left foot out to the edge of your mat in how stretches find forward. Exhale, bring your forearms to the mat and interlace your fingers. Keep your head up, but be careful not to strain your neck. Take slow, deep, even breaths in and out through your nose. Move gently from side to side to create space in your hips. For a deeper stretch, tuck your back toes and lift your right knee off the mat. Press back through your hill in her look up Excel, Come up to your hands will go left foot back in and step back to downward dog. Bend your right knee and twist to the left. Bend your left knee and twist to the right. Move from side to side to loosen up your hip joints and come back to center. Let's come into pigeon pose. Step your left foot towards the middle of your mat in house. If you're right leg up to this guy, point your toes. Exhale. Bring your right knee forward. Place it on the map behind your right wrist and position your right foot under your left hip. Release your back foot and slide it back. Look behind you to check that your left leg straight. If your hips are not level, you can support your right tape up on a cushion. Inhale, press into your fingertips and lengthen your spine. To avoid compressing your lower back, exhale, Walk your hands forward and come down onto your forearms. Breathe into this direct junior right out to hit. If you'd like to go deeper, cross your arms and rest your forehead on the map. Sink deeper into the parries with every breath. Inhale. Bring your hands back to the mat. Excel, press into your palms. Tuck your back toes, lift your hips up and press back into downward dog. Step your right foot towards the middle of your mat in house. If your left leg up to this guy, point your toes. Exhale. Bring your left knee forward. Place it on the map behind your left wrist. Release your back foot and slide it back. Look behind you to check that your back leg is straight. If your hips are not level, you can move your Christian to the other side. To support your left out of hip inhale, press into your fingertips and lengthen your spine. Exhale, walk your hands forward and come down onto your forearms. Relax into this. Direct on your left out to him to go deeper, cross your arms and rest your forehead on the map, allowing your upper body to completely. Relax, Inhale. Bring your hands back to the mat. Exhale, press into your palms, tuck your back toes, lift your hips up and press back into downward dog to come down to the mat. You can drop onto all fours and come to seated or to try something new, Bring your hands back about a foot, and this wide is the matter. Bend your knees a lot. Look up to the top of your mat. Take a deep breath in exhale, jump your feet through your hands. It may take you several attempts before you make a smooth transition, but it will become easier with practice. Come to a cross legged position in the middle of your map with your hands resting by your sides, you can raise your hips up on a cushion or folded blanket. If you find this position at all uncomfortable, let's come into some gentle, hip opening forward folds. Inhale. Sit up tall. Present your hands, shift your hips back of you inches exhale. Slide your hands forward and relax your upper body over your legs. Take a few deep restorative breaths here, feeling a stretch in the outsides of your hips. Last breath in exhale. Come up slowly and switch legs. Inhale. Sit up tall, shift your hips back a few inches, exhale, slide your hands forward and try to let go of any tension in your upper body. Rest your forehead on the map. Take one more deep breath in Exhale. Come back up, bring your legs out in front of you and give them a shake. Let's come down onto our backs for our final hip opener. Dead pigeon pose. Place the soles of your feet flat on the mat. Inhale sits up tool. Exhale Lower your upper body slowly down to the mat. Bring your right ankle to rest on your left knee. Thread your right town through the triangle between your legs and hold the back of your left eye with both hands. Gently pull your left leg towards your chest and stay here for a few breaths. Relax your shoulders. Impress your lower back into the mat. You can increase, distract, and you're right out of hit by pressing your right elbow against your inner thigh. Last breath. In Exhale, release the pose and switch sides. Bring your left ankle to your right knee, thread your left hand through the triangle between your legs and gently pull your thigh towards your chest. Press your left elbow against your left in the thigh to increase, distracting your left out to him. Last breath. In Exhale, Release the pose and hug your knees into your chest. Release your arms and legs and lie back and final resting. Pose that your feet come as wide as the mapped and fall open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Bring your awareness to all the places where your body is in contact with the mat to your heels, carves and the backs of your thighs to your say, crim up a back shoulders, elbows, forums, fingers, knuckles and the curve at the back of your head. Become aware of your whole body and of your breath, moving in and out. Feel the natural rhythm of your breath is You settle into stillness, knowing that in this moment nothing else matters. When you are ready while onto your right side and gently bring yourself up to sitting now you can move back into your day. 13. Core Strength: stand at the top of your mat with your feet hip width apart, toes pointing forward amount. Impose. Roll your shoulders up, back and down, rodent across your collarbones and the straight ahead. Let your arms for by your side palms facing inwards, fingers soft. Gently engage your abdominal muscles. Press into your feet and lengthen all the way up your spine and neck to the top of your head. Relax your jaw cheeks and any tension across your forehead. Close your eyes. Today we're going to focus on the abs, obliques and lower back building. Core strength is crucial for improving posture and balance. Optimizing athletic performance, preventing injury, alleviating back pain and turning the midsection. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and chest to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm and continue to breathe in and out the nose. Throughout the sequence. Open your eyes. Let's warm up with sun salutation. A. You can bring your feet together will keep them hip with the pot. Take a deep breath in and slowly sweep your arms out and up. Look up. Excels one. Dive down into forward fold. Inhale, Come off way up toward your shoulders, away from your ears. Exhale, step your left foot, then your right foot back to plank. Inhale. Extend us. Find forward. Exhale. Drop down to your knees. Release your feet and all the way down to the mat. Inhale, press into your palms and lift up into cobra. Draw your shoulders back. Exhale lower back down. Press your hips back towards your heels, tuck your toes and lift up into downward dog. Inhale, step your left foot than your right foot in between your hands and look up. Excel, fold inhale Look up soup your arms at end up. Come up, exhale Bring your hands back down by your sides. Inhale super arms out, end up, reach up, exhales one. Dive down into forward fold. Inhale. Come halfway up. Stretch your spine forward. Exhale. Step your right foot back this time, followed by the left in hell. Press family into your palms to broaden across your upper back. Exhale, drop to your knees and Lowell the way down to the mat. Inhale lift up into Cobra. Look up. Exhale lower back down. Push your hips back towards your heels. Tough Kyoto's and lift up into downward dog Inhale. Look up to your hands. Bend your knees a lot and either step or jump to the top of your mat. Look up Excel, fold inhale. Look up soup your arms out, End up, come up exhale Bring the hands back down by your sides in house. If your arms out, end up, reach up, exhales one. Dive down into forward fold in how look up stretchers find forward exhales that your left foot than your right foot back. For some plank variations, engage your core and rock a little forward and back to activate your abs circle to the right and to the left. Come to stillness and lift your right leg up a few inches. Flex your foot. Lift your left leg. Flex your foot. Lift your right leg. Point your toes. Bring your left foot back to the mat. Inhale. Press firmly into both hands. Excel rock forward and low all the way down to the mat for locus pose, bring your arms by your sides, palms facing up. Let's continue to strengthen the muscles that support your spine in locust. Pose in her. Lift your chest, hands and arms. Draw your shoulders back. Lengthen your neck. Could look down a few inches in front of you. Stay here for a few breaths. Reach back to your fingertips, and if you want to deepen the intensity of the pose, lift your feet and lengthen through your legs. Observe the sensations in your spine. Is he? Lengthen and strengthen your lower and upper back. Interlace your fingers at the base of your spine and pull your shoulders back. Take one more deep breath in Excel. Release the pose. Rest your left cheek on the map to rock your hips from side. Decided to loosen up your lower back. Come back to center, bring your hands under your shoulders. Press your hips back, tuck your tears and lift up into downward dog that's continued to work. The call with two sets of downward dogs. Bite of blanks. Inhale. Bring your left foot towards the middle of your mat to pull right. Dig up to this guy. Exhale, bring your need to your nose lift your hips up in house People like back up exhale Bring your need to right Triceps inhales you pull leg back up excel bring You need your left triceps in house It could leg back up and again excel Bring your need to touch your nose Lift your hips up in Hell's He pulled leg back up Excel Bring you need to your right triceps in house If your leg back up excel bring you need your left triceps Inhales it your leg Back up Excel Bring your right foot but to the mat for the other side in house If your left leg up to this guy Exhale Bring your need to touch your nose Lift your hips up Inhales If your leg back up Exhale bring you need your left triceps inhales It would like back up excel Bring you need to your right triceps in house If your leg back up Exile, bring your need to touch your nose Lift your hips up inhales If your leg back up excel bring you need your left triceps inhales it could lead back up Excel Bring onedio right triceps Inhales If your leg back up and exhale, bring your left foot back to the mat. You can drop down to seated or practice jumping through. If you feel confident, bring your hands back about if it and its why does the mat bend your knees? Look up to the top of your mount. Take a deep breath in and exhale. Jump your feet through your hands and come to seated in the middle of your mat. Bring your feet together for boat pose. Remember the key with his poses. To keep your back straight, hold onto the backs of your thighs. Lean back slightly, lift your chest, pick up your feet and balance on your sitting bones. Bring your toes upto I line and stay here for a few breaths. Try not to let your background by keeping your chest lifted. If you have your balance, you can let go of the backs of your legs. Lean back, draw your shoulders together and lift your chest. Stay here for a few more breaths. You can place your fingertips on the floor if you need to. For stability, hold the postal for a couple of breaths. Lift your chest, lean back and engage a call. Take one more deep breath in Exhale. Bring your feet back down to the mat and again take hold of the backs of your thighs. Lean back. Lift your feet on balance on your sitting bones. Try to let go of the backs of your legs. Extend your arms forward, palms up, lean back troy your shoulders together and lift your chest. Place your hands if you rent is behind you on the mat in how lengthen into low boat exhale . Come back up in how lengthen and lower excel. Bring your knees back in. How lengthened, Excel Left, inhale, lengthen. Exhale left This time as you lengthen, twist to the right Excel. Live inhale, lengthen interest to the left. Exhale lift in health is to the right. Exhale center in health is to the left. Exhale center in hell, just to the right. Exhale Center in health is to the Left Excel Centre. Last time. Inhale test to the right Excel Centre in Hell to is to the left exhale. Come back to center and bring your feet to the mat in house it up. Tool. Exhale lower yourself onto the mat, using your core muscles to control your descent for a lower, have sequence. Hug your knees into your chest. Straighten both legs up to the sky. Flex your feet. Impress your lower back into the mat. Bring your hands palms facing down just under your sacrum to protect your lower back. Inhale. Flex your feet and lower excel. Point your toes and left. Inhale flex and lower Excel point and left. Inhale, flex and lower. Exhale point Under in hell flex in the, uh, exhale point and left. Now let's draw circles four to the right. Try to bring your feet is close to the matter as you can, and four to the left. Circle your feet all the way down and sweep them back up. Inhale, flex your feet lower halfway and hold. Seal your lips and take smooth and even breaths. Press your lower back into the match almost there. Take one more deep breath in and excel. Hug your knees and your test. Release your arms and legs and lie back and final resting pose. Let your feet come as wide as the matter and fall open. Relax your hands, palms facing up shoulder blades dressed evenly on the ground. Close your eyes, joy or awareness to the sensations in all 10 toes to the sensations in your feet, ankles, lower legs, knees, thighs and hips. Bring your attention to your belly, breathing in and out and to your chest, rising and falling. Feel the sensations in your fingers. Hands, um, so shoulders, neck, face and head. Finally, become aware of your whole body. Sink into the mat and allow the muscles in your body to soften and relax. When you are ready, we'll onto your right side and gently bring yourself up to sitting. Now you can move back into your day. 14. Controlled Mobility: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Lift your chest, pull your shoulders back. Let your arms for by your sides and look straight ahead. Gently engage your core muscles. Press into your feet and lengthen all the way up your spine and neck to the top of your head. Soften and relax your jaw and the muscles in your face. Close your eyes. The mobility workouts a relatively fast paced and complicated. They involve a high level of control and concentration. Practicing a skilful combination of movement, balance and coordination improves agility as well as enhancing mental clarity and focus. Bring your attention to your breath. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and test to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm and continue to breathe in and out through your nose. Open your eyes. You can bring your feet together will keep them hip with the part inhale. Sweep your arms out, end up, look up ex house one. Dive down into forward fold in her Look up. Stretch your spine forward. Exhale, Step your left foot back, Drop your knee and release your back foot in low lunge, Inhale soup your arms out and up into crescent Lunge. Bring your palms together. Excel. Bring your left forearm to your front thigh and twist to the right in how Draw your right shoulder back excel. Bring your hands back down to the mat. Tell cure back toes and step your right foot back to plank in how Press into your palms left your 10 exiled. Drop to your knees and though all the way down to the mat, inhale lift up into cobra. Draw your shoulders back. Excel lower back down and again in how press into your palms. Lift up into cobra. Excel low but down last time in how Lift up into cobra. Look up, exhale, lower back down. Press your hips back, tuck your tears and lift up into downward dog. Inhale. Step your left foot forward for low lunge on the other side. Excel, drop your right knee and release your back foot inhale soup, Your arms out, end up, Look up. Exhale. Bring your right forearm to your front thigh. Interest to the left in how? Draw your left shoulder back. Exhale Bring your hands back down to the mat and step your right foot in between your hands in her Look up Excel. Fold in how micro Bend your knees. Look up, See if your arms out end up, come up. Exhale Bring your hands but down by your sides Inhale soup, your arms out, End up, reach up Exhale swan, Dive down into forward Fold in her Look up Draw your shoulders back Exhale, step your left foot back, drop your knee and release your back foot in low lunge, Inhale soup your arms out and up into crescent, lunge excel Bring your hands but down to the mat in her look up deeper misdirecting your left hip flexes excel Shift your weight back toe half monkey. Flex your right foot to fill a stretch in your right hamstring. Inhale, Come forward into lowland. Look up, Exhale rock back toe half monkey. Square your hips with a map in hell, come forward into low lunge. Exhale Last time. Rock back to half monkey Flex your right fact inhale. Come forward into low lunge. Exhale. Tuck your back toes, Step back to plank. Drop to your knees and though all the way down to the map, inhale. Press into your palms. Lift up into Cobra Excel lower back down and again in her lift up into cobra each time deepening your back bend. Exhale lower back down last time in her lift up into cobra. Draw your shoulders back. Look up. Excel low back down. Press your hips back, tuck your tears and lift up into downward dog in house that your left foot in between your hands for low lunge on the other side. Exhale, Drop your right me and release your back foot in how soup your arms out, end up. Bring your palms together. Exhale, bring your hands but down to the mat in how drop your hips lift Norton Excel Shift your weight back toe, half monkey Flex your left foot. Inhale, Come forward to low lunge. Look up, Exhale wrote back toe half monkey. Square your hips with the mat and how come forward into low lunge Excel Last time. Look back to half monkey flex your left foot in How? Come forward tuck your back toe, Step your right foot in between your hands and look up. Exhale, Fold in her Look up Soup your arms out, End up, come up Exhale Bring your hands back down by your sides in house If your arms out, end up, look up Exhales one dive down into forward fold in her Look up Stretchers Buying forward excels Step your left foot, then your right foot back to plank in how Press back to your heels Lift your chin Excel rock forward onto the tops of your terrorism, though halfway down, inhale come through upward facing dog thighs Lift off the mat Exhale, Roll over your toes into downward dog Inhale press into your palm Stretch your spine and shoulders. Exhale Step your right foot in between your hands Drop your left knee and release your back foot. Inhale soup, your arms out, end up interlace your fingers index and middle fingers Point up. Exhale Bend to the right in how come back to center. Drop your hips, stretch up excel. Bend to the left, Inhale. Come back to center. Reach up. Exhale. Bring your hands back down to the mat. Tuck your back toes and lift up into downward dog inhale. Come forward into plank Excel rock onto the tops of your toes in there are halfway down. Inhale. Come through the upward facing dog thighs. Lift off the mat. Exhale roll of your terry's into downward dog in how press into your palms excels that your left foot in between your hands drop your right knee and release your back foot. Inhale soup, your arms out, end up interlace your fingers index and middle fingers point up. Exhale bend to the left. Inhale, Come back to center. Drop your hips. Reach up. Exhale bend to the right. Inhale. Come back to center. Reach up. Exhale. Bring your hands back down to the mat, tuck your back tears and lift up into downward dog for two sets of turbo yoga push ups. Inhale. Lift your right leg up to this guy. Square your hips with them, act and point your toes. Exhale. Bend your elbows and dive in between your hands. Drop your right foot in hell. Come into upward facing dog. Look up Excel Role Avio Terry's into downward dog. Inhale, Lift your left leg up point your toes. Exhale, bend your elbows and dive in between your hands. Drop your left foot. Inhale, come into upward facing dog. Look up xar Olivio toes into downward dog and again in her lift your right foot up. Point your toes, excel. Bend your elbows and die through your hands. Inhale, come into upward facing dog. Exhale rolled over your toes into downward dog in her. Lift your left foot up. Point your toes, excel. Bend your elbows and dive to your hands. Inhale, come into upward facing dog. Exhale. Roll over your tears into downward dog in how Press into your palms. Stretch your spine and shoulders. Exhale. Jump down onto all fours in the middle of yama sweet both feet to the right. Sit back and bring your right foot to the outside of your left eye. Bring your left elbow outside your right knee and place your right fingertips behind you on the map in house it up. Tool Excel trist from the base of your spine to the right in how lengthen your spine excel . Press your left elbow against your right knee in how lengthened exhale. Last rest. Take one more deep breath in Exhale. Come back to center, place your hands behind you on the mat and lift up into downward dog. Bring your left palm to the middle of your map. Take hold of your left powerful here and look up to this guy and revolved Downward dog. Release the pose and come back to center. Bring your right palm to the middle of your mat. Take hold of your right calf or he'll and look up. Come back to center. Inhale press evenly into both hands. Stretch is fine. Exhale, drop to your knees. Sweep your feet to the left. Sit back and bring her left foot to the outside of your right thigh. Bring your right elbow outside your left knee and place your left fingertips behind you. Inhale sit up tool Excel to is to the left. In her lengthen exhale. Draw your left shoulder back in How lengthen exhale Last twist. Let all the air out. Take one more deep breath in Exhale. Come back to center, place your hands behind you on the mat and lift up into downward dog. You can drop down onto war fours or practice jumping through. If you feel confident, bring your hands back about a photon is wide is the matter. Bend your knees a lot. Look up to the top of your mat. Take a deep breath in exhale, jump your feet through your hands and come to seated in the middle of your mouth. Keep practicing this move until you could make a smooth transition. Every time inhale. Sit upto. Exhale, lower your upper body down to the mat and tuck your knees into your chest. Release your arms and legs and lie back and final resting pose. Let your feet come as wide as the mat and fall open. Relax your hands. Palms facing up. Shoulder plays. Rest evenly on the ground. Close your eyes. Let all the muscles in your body soften and relax. Relax your toes. The out is of your feet. Your heels, ankles, lower legs, knees, guys, hips, lower back. Abs. Just shoulders, um, hands. Thing is Joel lips cheeks, and I sends a wave of relaxation flowing from your toes all the way out to the crown of your head. As you lie still in silent, allow your body to rest and refresh and your mind to become calm and clear when you already well on to your right side and gently bring yourself up to sitting Now you can move back into your day. 15. Mastering Balance: stand at the top of your mat with your feet hip width apart, toes pointing forward and mountain pose. Draw your shoulders back and broaden across your collarbones. Let your arms for naturally by your sides and look straight ahead person to your feet. Gently engage your abs and lengthen all the way up your spine to the top of your head. Relax your jaw and the muscles in your face. Close your eyes. Our final balance sequence is relatively technical and demanding. Not only does consistent balance training improve your body control, it also strengthens networks in the brain that a useful for thinking focus on mental efficiency. Initially, you may find some of the post is difficult, but once you master them, you will be spurred on to try harder and more challenging postures. Bring your attention to your breath, seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and chest to rise and full. Take one more deep breath in and out. Let your breath return to its natural rhythm and to continue to breathe in and out through your nose. Open your eyes. You can bring your feet together will keep them hit. Put the part. Inhale soup, your arms out and up. Look up ex house one. Dive down into forward Fold in how look up structures find forward exhales Step your left foot back to run his lunge. Inhale with complete control. Soup your arms forward and up into high lunge. Exhale, sink into the pose. Stretch your arms out to the sides. Cross your right arm over the left, bend your elbows, wrap your forearms and tried to bring your palms together. Lift your elbows, point your fingers and look up. Relax your right toes and hold the post completely still. Take one more deep breath in Exhale. Release the pose. Bring your hands back down to the mat and step back to downward dog. Inhale Benjani's. Stretch us fine. Exhale, Step your left foot in between your hands. Sweep your arms back and come up into flying. Lunge, inhale, reach back through your fingertips. Exhale, drop your hips. We wrap your arms and eagle cause your right arm under the left. Take a deep breath in Exhale Step your right foot forward lifted up and carefully transition into warrior. Three. Press back to your right teal and relax your left hers. Flex your back foot and try to stay as still as you can in the post. Take one more deep breath in Exhale. Come back up to standing and release your hands by your sides. Inhale. Sweep your arms out, end up, reach up ex house one. Dive down into forward fold. Inhale Look up toward your shoulders back. Exhales that feel right foot back This time, inhale with complete control. Sleep your arms forward and up into Highland. Exhale, sink into the pose. Stretch your arms out to the sides. Cross your left arm over the right. Bend your elbows, wrap your forearms and tried to bring your palms together. Lift your elbows, point your fingers and drop your hips. Take one more deep breath in Exhale. Release the pose. Bring your hands back down to the mat and step back to downward dog in how press even into both hands exhales. Step your right foot in between your hands. Sweep your arms back and come up into flying. Lunge in how draw your shoulders back exhale. Press back family through your left heel. We wrap your arms and eagle because your left arm under the right, Take a deep breath in exhale. Lift your left foot up and come into Warrior three. Flex your back foot and try to stay as still as you can in the pose. Take one more deep breath in Exhale. Come back up to standing and release your hands by your sides That's coming to full eagle pose. Bend your knees. Cross your right leg over your left leg and wrap your right foot behind your left calf. Your left knee should point straight ahead. Stretch your arms out to the sides. Cross your right Tom over the left. Bend your elbows, wrap your forearms and try to bring your palms together. Lift your elbows, point your fingers, drop your hips and stay here for a few breaths. Release any tension in your neck and shoulders and focus all your attention on remaining as still as you can. Take one more deep breath in Exhale. Carefully release the pose and bring your hands back down by your sides. Bend your knees cause your left leg over your right leg and wrap your left foot behind your right calf. Check that you'll write me point straight ahead. Stretch your arms out to the sides. Cross your left arm over the right. Bend your elbows, wrap your forearms and tried to bring your palms together. Lift your elbows, point your fingers and draw your shoulders back. Last breath in exhale carefully release the pose and bring your hands but down by your sides in hell. Benjani Sweep your hands back and up into chair pose. Exhale stand up and swan Dive down into forward. Fold in how look up, Draw your shoulders back. Exhales that back to downward dog. Turn your left heel down and step your right foot in between your hands. Inhale, sweep your arms out and up into warrior one. Keep your hips low. Exhale. Open up into Warrior two in how straighten your front leg and reach your right hand forward . Exhale windmill your arms into triangle pose. You can take hold of your shin uncle or bring your fingertips to the mat. Inhale. Look up to this guy. Reach up, exhale, draw your left hip back and hold the post study for a few breaths. Last breath in reach up Exhale. Come back up to standing for evolved trying, oppose. Step your back foot forward about a foot. Check that your front Terry's point straight ahead and that your back foot turns out about 45 degrees. Place your hands on your hips. Bring your right tip back and press firmly into your left heel. Inhale, lift your left arm a exhale. Lengthen your spine. Extend forward and place your left hand inside, on or outside your front foot. Inhales. If you're right turned up to this guy, look down straight ahead or up to your fingertips. Be careful not to strain your neck. Stretch through both arms and try to balance your weight evenly between your back heel in your front foot in hell like the new spine. Exhale, twist and hold the pose for a few more breaths. Take one more deep breath in Exhale. Bring both hands back to the mat and step back to downward dog. Turn your right till down and step your left foot in between your hands. Inhale soup your arms out and up into warrior one. Keep your hips low. Exile. Open up into Warrior two. In how straighten your front leg and reach your left hand forward. Exhale windmill your arms into triangle pose. You can take hold of your shin ankle or bring your fingertips to the map in how look up to this guy. Reach up. Excel Jewel, your right shoulder back. Take one more deep breath in Exhale. Come back up to standing for evolved triangle. Step your back foot forward. Check that your front toes point straight ahead and that your back foot turns in. Place your hands on your hips, square them to the front of your mat and straighten your back leg as much as you can inhale . Lift your right mama. Exhale. Extend forward and place your right hand inside on or outside your front foot. Inhales it your left hand up to this guy and look down straight ahead or up to your fingertips. Try to balance your weight evenly between both feet in how lengthen your spine, exhale, twist and hold the post. L take well. More deep breath in exhale. Bring both hands back to the mat and step back to downward dog in how look to the top of your mat. Step or jump your feet lightly in between your hands and look up. Exhale. Fold in how Bend your knees, sit back in chair and sweep your arms forward and up. Exhale, stand up and bring your hands back down by your sides. Let's come into our final arm balancing posture. Crow pose. Inhale. Sweep your arms out, end up look up ex house one. Dive down into forward fold in how look up, draw your shoulders back. Exhale, step or jump your feet back to plank and lower down in how come through to upward facing dog. Exhale roll Avio tears into downward dog. Bring your feet together and walk your hands or the way back in. How look up. Draw your shoulders back. Exhale Benjani's and come down into a squat. Check that the balls of your feet touching. Bring your knees out wide and place your palms on the mat. Shoulder with the park so your upper body between your knees impress your upper arms against the Russians. Come up to the balls of your feet. Spread your fingers wide and press into your palms. Squeeze your knees firmly against your upper arms, lift your hips and lean forward so that your weight shift from your feet into your hands. Keep moving forward until your feet begin to lift off the floor. When you want to come down, carefully drop your feet to the mat and sit in a squat. Bring your hands behind you and come forward to the middle of your mat in how Stretch out your legs. Point your toes. Excel lower your upper body slowly down to the mat for final resting pose. Let your feet come as wide as the mat and fall open. Relax your hands. Palms facing up. Shoulder blades. Rest evenly on the ground. Close your eyes. Bring your awareness to all the places where your body is in contact with them. Act to your heels, coughs and the backs of your thighs. Do your sacrum upper back shoulders, elbows, forums, fingers knuckles on the curve at the back of your head. Become aware of your whole body and of your breath, moving in and out. Allow any tension in your body to fall away and that your mind dressed and become quiet. When you are ready, roll onto your right side and gently bring yourself up to sitting. Now you can move back into your day 16. Meditative Relaxation: come to a comfortable, cross legged position in the middle of your mat for our final relax ation sequence. If you find this position uncomfortable or you have difficulty maintaining a straight back , you can raise your sitting brains up on the edge of a cushion. We'll begin with a simple breathing exercise called three part Breath. This technique develops concentration and self awareness. Observing the movement of your breath trains you to focus your mind and sustain your attention without being distracted by intrusive thoughts. Bring your hands to your belly and close your eyes. Take a full breath in through your nose. Allow your spine to lengthen. Exhale, relax your shoulders and let all the air out. Let's begin. Seal your lips and inhale deeply into your belly. Exhale, let all the air out. Enjoy your navel back towards your spine in hell. Allow your belly to expand against the palms of your hands. Exhale all the air out. Contract your abs. Inhale. Allow your belly to expand. Exhale, joy or naval back towards your spine. Bring your hands to your rib cage. Inhale, breathe deep into your belly and up into your chest. Exhale. Let all the air out. Does you allow your rib cage to fall? Inhale into your belly. Allow your rib cage to expand. Exhale, feel your robe. Slide closer together as you let all the air out. Inhale deep into your abdomen. Let your chest expand. Exhale, feel your chest. Fall away as he let all the air out. Bring your hands to your collarbones. Inhale into your belly, rib cage and upper chest. Exhale. Let the breath go from your chest, rib cage and abdomen, and again inhale into your belly. Expand your rib cage, fill your chest. Exhale all the air out. Inhale one continuous wave of breath all the way from your belly into your chest and up to your collarbones. Exhale all the air out from your up a chest, rib cage and abdomen. Breathing in this way allows us to make use of our full lung capacity and releases tension throughout the body. Let your breath return to its natural rhythm and open your eyes. Let's start to loosen up the neck and shoulders. Rest your hands in your lap. Roll your shoulders up back and down a few times and drove them forward. Drop your right ear towards your right shoulder. Drop your left here to your left shoulder. Come back to the right. Phyllis treks down the left side of your neck. Return to the left, Stretched the right hand side of your neck. Come back to the right side. Bring your right town to your left ear and deepen the stretch. Come back to the left side and apply gentle pressure on the other side of your head in how Come back to center and sit up. Tool. Exhale. Drop your head forward in how Carefully drop your head back. Exhale Drop your head forward in how? Drop your head back last time. Excel Drop it forward in how? Drop your head back. Exhale Come back to center and look from side to side in hell to the right. Exhale it to the left in how right? Exhale left last time. Inhale right. Exhale left in held or half circles to the right Excel Circle your gin to the left in hell , Right? Exhale Left last time in How right? Xlf in how? Come back to center and sit up tall. Exhale. Draw your shoulders back. Switch your legs so that the other ankle is in front and sit up tall in how slowly soup your arms out, End up, Look up, reach up and touch your palms together. Exhale Lower your hands back down by your sides. Bring your chin to your chest in hell Soup your arms out, end up, Look up Xolo your hands but down by your sides Bring your chin to your chest. Last time in house, he pure arms out and up. Stretch up. Exhale, lower your hands but down by your sides Bring your chin to your chest in how Stretch your arms out to the sides. Exhale, Bring your palms together. Tuck your chin and round your back in how Draw your hands back and lift your chest. Exhale, bring your palms together and round your spine in how sweet your hands back and open up your chest. Exhale, Bring your hands forward structure, upper back and shoulders. Last time, Inhale joy your hands back and look up to this guy. Exhale, Bring your palms together. Inhale, come back to center, sit up tall and bring your hands to the mapped. Let's finish our seated sequence with the twist. Place your left hand on your right knee and your right fingertips on the mat. Differences behind you in house it up Tool. Exhale twist from the base of your spine looking over your right shoulder in how lengthened Exhale Twist in how lengthened Exhale. Draw your right shoulder back. Inhale, lengthen. Exhale. Last tourist. Let all the air out. Take one more deep breath in Exhale. Come back to center, bring your right time to your left knee and place your left fingertips behind you. Inhale. Sit up tall XLT is to the left in how lengthen Excel. Press into your right hand and twist from the base of your spine in how lengthen Excel. Last test got all the air out. Take one more deep breath in Exhale. Come back to center. Bring the soles of your feet together in the shape of a diamond and that your knees relax down towards the mat. Inhale. Sit up tall excel, fold forward and butterfly pose completely. Relax your upper body, arms, neck and hand. Seal your lips and take slow, even breaths. Take one more deep breath in exhale gently. Come back up, bring your knees together and place the soles of your feet flat to the mat. Let's come down onto our backs. Person reclining poses inhales it up tall. Excel lower your upper body slowly down to the mat. Bring your hands out to the sides, palms facing down. Rest your right ankle on your left knee and drop the inside of your left ankle to the map. Gently lower your left knee down with the right foot still in place. Look to the left and stay here for a few slow breaths. Last inhale exhale. Come back to center into Exide's. Bring your left ankle to your right knee and drop the inside of your right ankle to them. Act slow your right knee down. Look to the right and take a few slow and even brats. Here. Last breath In Exhale, Release the pose and hug your knees into your chest. Let's finish with happy baby and reclining butterfly. Keep your feet together, open your knees and stretch your hands through to take hold of the outsides of your feet. Bring your feet out of your knees and gently pull them down towards the mat. Flex your feet, press your lower back into the mat and stay here for a few deep breaths. relax into the pose and rocked gently from side to side. Bring the soles of your feet together. Keep your knees bent, though your feet to the mat and that your knees for loping in the shape of a diamond, reach both arms overhead and take hold of opposite elbows. Relax into the pose. Release your arms and legs and lie back and final resting. Post that your feet come as wide as the matter and fall open. Relax your hands. Palms facing up. Shoulder blades. Rest even the on the ground. Close your eyes so that even they don't need to move. Let a profound sense of relax ation seep into your body. Imagine all your muscle softening and all your bones becoming heavier, every part of your body becoming more and more comfortable, more and more relaxed. No. Does the peaceful rhythm of your breath, the effortless inhalations and soothing exhalations Take slow, quiet cleansing breaths and as you excel, let go of any tension you did not need to control your breath. Merely observe the sensations in your body. Allow your body to soften and become heavy, sinking deeper and deeper into the mat. Notice how your body feels just lying here breathing. Enjoy these moments of quiet. Relax, ation. When your body is still, it is easier for your mind to settle. Even so, you may find that your mind slips away and gets caught up in thoughts. If you realize you've been distracted by thought, let it go and bring your attention back to your breath. Try not to follow the thought into a story. Just feel the natural rhythm off your breath, releasing thoughts and coming back to your breath, slowly quieting the mind. Concentration is Theobald City to focus the mind on something without distraction. When your mind is active, it can be hard to concentrate in breath meditation. You learn to reduce incessant, repetitive thoughts and take back control of your mind. Just gently follow your breath. Sink into a state of deep relaxation. You have nothing to do and nowhere else to be. Stay in final resting pose for as long as you can, and know that you can return to this sensation whenever you need to