Yoga For Strength : 15 Minutes x 15 Days! | Abi Carver | Skillshare

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Yoga For Strength : 15 Minutes x 15 Days!

teacher avatar Abi Carver, Yoga For Peak Performance

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

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

      3:13
    • 2. Upper Body One

      15:00
    • 3. Lower Body One

      15:00
    • 4. Core One

      15:00
    • 5. Upper Body Two

      15:00
    • 6. Lower Body Two

      15:00
    • 7. Core Two

      15:00
    • 8. Upper Body Three

      15:00
    • 9. Lower Body Three

      15:00
    • 10. Core Three

      15:00
    • 11. Upper Body Four

      15:00
    • 12. Lower Body Four

      15:00
    • 13. Core Four

      15:00
    • 14. Upper Body Five

      15:00
    • 15. Lower Body Five

      15:00
    • 16. Core Five

      15:00
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About This Class

We lose strength naturally as we age and unfortunately, modern life is accelerating the process. We spend most of the day sitting at a desk or a computer and struggle to find the time to stay as fit and healthy as we should.

MD, Peter Attia says:

"Virtually every injury a person has is due to an instability because we can’t hold the body in its correct place." 

Very few of us need to be as a strong as a powerlifter but if we don't maintain a baseline level of strength, we leave ourselves vulnerable to pain, injury, poor posture and weak bones.

Traditional strength training at the gym is problematic for many reasons and bodyweight training is fast becoming the most popular and effective solution. If you practice yoga to build strength, you also have some additional advantages.

The Benefits Of Building Strength With Yoga

  • Yoga combines strength with flexibility.

  • Yoga strengthens the core stabiliser muscles that support your spine.

  • Yoga integrates muscle groups to work together rather than focussing on muscles in isolation.

  • Yoga emphasises the importance of the breath in building strength.

  • Yoga trains balance, which is an important component of functional strength.

  • Yoga trains strength dynamically, in all planes of movement.

  • Yoga enhances body awareness.

  • Yoga is not demanding on the joints.

  • Yoga can be done anywhere with minimal equipment.

  • Yoga is endlessly variable, which can lead to greater compliance.

  • Practicing yoga barefoot strengthens the muscles in the feet, ankles and lower legs.

What To Expect From This Course

In this 15-day online yoga course, renowned yoga instructor and founder of Yoga 15, Abi Carver teaches you the essentials of Yoga for Strength. In just 15 minutes a day over 15 days, you’ll be well on your way to increasing your muscular strength, stabilizing your joints and redefining your endurance.

The videos start off easy but they don't stay that way for long, so buckle up! We cycle through routines for the upper body, core and lower body, incorporating all the foundational yoga poses—including Warrior 1, Warrior 2, Reverse Warrior and Extended Side Angle.

Testimonials

“I've completed the 15-lesson program, and I loved it! A completely different exercise experience. Exactly what my body needed at this point in my life. I will continue with the lessons until I'm comfortable the basics.” Vanita Glenn-Adams

“Es genial porque lo puedes practicar en cualquier sitio y el hecho de que sólo dure 15 minutos cada cápsula ayuda a encontrar siempre el momento. Una práctica muy dinámica con la que siempre te sientes mejor y ayuda a fortalecer tus músculos, algo muy importante dependiendo del trabajo de cada uno. Es fácil seguir los pasos que marca la instructora ¡Muy recomendable!” Judit Aranda Moreno

“Abi's instructions are very clear and concise. Once I was a little more familiar with the poses, I could listen to the video without looking. The whole experience is very smooth, her voice, the way she teaches how to transition into different poses and how to assess them. I like how when she says, 'Relax your face,' chances are I was really scrunching up my face, and I'd have this 'How did she know!' moment :) I started with her other videos, the total body yoga series for beginners, and moved on to these. It's great slowly building up my strength and body confidence with this. Now that I've completed the course, I went from not being able to do a side plank, to being able to do harder variations of side planks. Highly, highly recommend this :)” Adelyn

"This is a great course! It's challenging and relaxing at the same time. I would have liked some background music but that's just me. Overall I recommend it if you're looking for a quick, engaging and strengthening yoga series!" Mella Barnes

"The time duration is so good. It's perfect courses to continue practcing for a long time." Rajendra Prasad Neupane

"I enjoyed the course. I learned how to do many yoga positions to improve my flexibility." Maria Sanchez

"Short 15 mins Yoga and mostly simple postures helped me greatly to strengthen my arthritic muscles. Thank you so much. I actually enrolled myself on your other yoga 15mins challenge courses as well. This is my 2nd one. Thank you once again for the team (especially the calming voice over and the expert yoga trainer." Iswariya Natarajan

"All of her courses are just great, I did them more than once ??" Nadine Weszelits

"This course is more exigent than the others but I really enjoy it. Thanks Abi! I really like the rhythm , the explanations of each exercise and how I feel when I finish each lesson :)" Lucía Pérez De La Rubia

"very good, as usual" Dominique Guenroc

"Great course! Thanks! Need quite a lot more practicing to master the more difficult poses. Will keep circling through this course and the other challenges as well from this series." Mathieu van Schai

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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Transcripts

1. Join Our Class!: Yoga is a form of functional body weight training that's very effective for building muscular strength and endurance. In this, Siri's will alternate between lower body core and upper body workouts, starting with a simple but challenging arm, shoulder, chest and upper back workout that incorporates many of the foundational yoga poses. 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 and 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, your 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've 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 or opening up your hips. Alternatively, we could focus on a scale like balance course drank, 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 that 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. Upper Body One: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Lift your chest, draw your shoulders back and look straight ahead. Allow your arms to fall naturally by your sides. Palms face inwards. Fingers soft. Gently engage your abs and lengthen all the way from the soles of your feet up to the top of your head. Balance your weight evenly to create a firm foundation. Relax your jaw and the muscles in your face. Close your eyes. Yoga is a form of functional body weight training that's very effective for building muscular strength and endurance. In this, Siri's will alternate between lower body core and upper body workouts, starting with a simple but challenging arm, shoulder, chest and upper back workout that incorporates many of the foundational yoga poses. First, bring your attention to your breath, seeing your lips as we take a few deep breaths in and out through the nose. Inhale for the count of full one to three for exhale to three. Go Feel the breath moving into your body to three for and out of your body to three Well, 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 the nose throughout the sequence. Open your eyes. Let's start to warm up the body you can bring your feet together will keep them hip with the part. If that feels more natural, take a deep breath in and slowly circle your arms out and up overhead. Look up. Reach up and touch your palms together. Excel, lower your hands but down by your sides. Bring your chin to your chest. Inhale cycle your arms out. End up. Look up. Exhale Lower your hands back down by your sides. Bring your chin to your chest. Last time, Inhale, Circle your arms out and up. Stretch up. Exhale lower your hands back down by your sides. Bring your chin to your chest. Moving on this time inhales their call your arms out and up. Look 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 up. Keep your arms out, end up, come up, Exhale. Bring your hands back down by your sides in house. If your arms out, end up, reach up. Exhale swan, Dive down into forward fold Inhale look up. So if your 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 in house. Cycle your arms out and up. Look up. Exhale Swan, Dive down with a straight spine. Bring your fingertips to the map. Inhale. Look up. Draw your shoulders back. Fingertips, Stay down. Exhales dip your left foot, then your right foot back to plank. Hold here for a few. Deepen even brats in and out through the nose. Spread your fingers wide. Impress your hands even the 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 rest, Um, shoulders just back and abs as well as the legs seal your lips and 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 clear your elbows to asides. Inhale lower. Exhale. Push up. Keep your gaze a few inches in front of you. Inhale lower exhale. Push up. Inhale lower exhale. Push up last time. Inhale lower exhale, push back up and sit back on your heels in child's pose. Rest your forehead on the mat and reach your arms out in front of you to stretch your shoulders. Child's pose is arresting. Pose in yoga that you can always return to. If you need to take a break, take one more deep breath in Exhale. Come forward for four more slow tricep push ups. Keep your core engaged and hug your elbows to asides in her lower exhale. Push up in hell lower exhale. Push up. Relax the muscles in your face in Hello, Exhale. Push up. Be careful not to let your head fall forward in how lower exhale. Push up last time in how low, uh, exhale. Push up. Walk your knees forward a few inches to set up for downward dog. Check that your hands and knees shoulder with the part palm slightly in front of your shoulders. Spread your fingers wide and press your hands evenly into the mat. In this position your wrists a stable. Tuck your toes, lift your knees and raise your hips up. Keep your knees bent for now to allow you to fully extend through your upper body. Spread your fingers. Impress down evenly through both hands. Try to straighten your elbows and rotate your arms outward to feel a broadening across your upper back. Present your palms, tilt your pelvis up and allow your spine to lengthen. Check that both knees point forward and take your head to release any tension in your neck . Allow your head toe. Hang naturally between your arms and stay here for a few deep breaths in and out through the nose. If you want a straight in your legs. First, keep your heels lifted and pushed your knees back. Then carefully reach your heels down towards the mat. If you find that your lower back grounds, 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, holding down what dog is great for strengthening the muscles in the hands, wrists, arms and especially the shoulders. Take one more deep breath in tilt your pelvis up. Exhale. Come forward into plank for another set of tricep push ups you can drop to your knees will keep your leg straight. For more of a challenge. Engage your core your elbows to your sides and lift Georgian in her lower exhale push up in Hello, uh, exhale. Push up. Keep your chin lifted in hell. Our exhale push up last time. Inhale lower exhale. Push back up, drop to your forearms into lace your fingers. Tuck your toes, lift your knees and come into forearm plank to continue to build strength in the arms, shoulders, chest and upper back. Seal your lips and take smooth and even breaths here, in and out through the nose. Lift your chin. Engage a cool and pushed back to your hills. Take one more deep breath in exhale, Drop to your knees, come to your hands, tuck your toes and lift your hips up to downward dog. Stay here for a few breaths, continuing to build strength in the arms, shoulders and upper back. You can keep your knees bent. Straighten your legs, impress your heels down towards the mat. Check that your knees and toes point forward. Press into your poems, straighten your elbows, rotate your arms outwards and lengthen to your spine. Take one more deep breath in. Draw your shoulders up. Exhale. Come forward into plank for your last set of triceps. Pushups. Drop to your knees. Will keep your leg straight in hell. Our exhale push up in Hello, uh, exhale. Push up. Be careful not to let your head fall forward. Inhale lower. Exhale. Push up last time in her lower Excel push. Pull all the way back to child's pose and rest your arms. Bring yourself up to war fours Sweet both feet to the left. Sit back and bring yourself to the middle of your mat to their feet. Tip. With the part, we'll finish our work out with the holding post that builds strength in the upper body. Slide your hands a few inches behind you. Fingertips point straight ahead. Take a deep breath in, lift your chest and draw your shoulders back. Exhale, press into your hands and feet and lift your hips all the way up. Your knees should be directly of your ankles. Terry's Point forward, Celia lips, and stay here for a few breaths, pressing into your hands and looking up to this guy. Be careful not to let your hips drop. If you'd like to go deeper, straighten your legs one at a time. Point your toes pressed firmly into your hands and carefully drop your head back. Lift your hips and take deep and even breaths at the top of the pose. Upward facing Frank strengthens the wrists, arms and shoulders. Last inhale. Lift your hips XLR slowly down to the mat. Bring your feet in, cross your legs and sit up. Tool for a triceps, shoulder and chest stretch. You can raise your hips up on a cushion. If you find sitting like this uncomfortable in her, lift your left arm up alongside your ear pecs. L bend your elbow and place the palm of your hand in between your shoulder blades, palm flat to your back soup your right time behind you palms facing out and try to bring your fingertips together so they touch your grab onto each other. If you're unable to join your hands, bring your right. Turn to your top elbow and apply gentle pressure. Take a few deep breaths here, in and out through your nose. Joy abs in set up tool and look straight ahead. Be careful not to force distracting your left triceps or across your right shoulder. Breathe into the stretch. Take one more deep breath in Exhale. Release the pose and swept sides in how bring your right arm off alongside your ear. Excel, bend your elbow and place the palm of your hand in between your shoulder blades. So if your left arm behind you palms facing out and try to bring your fingertips together on your back. If your fingers don't touch, release your left hand and likely breast down on your top elbow. Lift your chin and dig a few smooth and even breads. Here. Be careful not to force the stretch. Georgia. Let your spine collapse past. Inhale Exhale. Release the pose. Uncross your legs. Bring the soles of your feet flat to them at rest your hands on your knees in house it up. Toll Excel. Ou upper body is slowly as you can onto the man. Release your arms and legs and lie back and final resting. Pose that your feet come as wide as the matter in Ford 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 your left leg from your foot. You know, cough to the back of your knee all the way up to your hip. Bring awareness to your right foot scan from your foot to your car to the back of your knee , all the way up to your hip. Bring your attention to your belly. Fill your breath, moving in and out. Let go of tension in your shoulders, scanned 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 sung takes and I said, 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 3. Lower Body One: 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 for by your sides palms facing inwards, fingers off. Certainly engage your core muscles and lengthened all the way from the soles of your feet up to the ground of your head. Balance your weight evenly to create a firm foundation but lacks your jaw, your cheeks and your tongue from the roof of your mama. Close your eyes. Unlike traditional strength training, which generally isolates for muscle group at a time, yoga is a form of total body functional fitness that simultaneously strengthens both large and small muscles throughout the body. Today, we'll focus on standing poses that build strength in the feet, ankles, legs and hips. 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 It's not true of rhythm and continue to breathe in and out the nose throughout the sequence. Open your eyes. Let's start to warm up the body you can bring your feet together will keep them hip with the part. If that feels more comfortable, take a deep breath in and slowly circle your arms out and up overhead. Look up. Reach up and touch your palms together. Excel, lower your hands but down by your sides. Bring your chin to your chest. Inhale, circle your arms out and up. Look up. Exhale lower your hands but down by your sides. Bring your chin to your chest. Last time. Inhale, Circle your arms out and up. Stretch up. Xolo your hands back down by your sides. Bring your chin to your chest. Moving on. This time, inhale Circle your arms out and up. Look up! Excels one. Dive down with the straight spine. Bend your knees, drop your head and bring your fingertips to the map in her look up to keep your arms out and up. Come up, exhale. Bring your hands back down by your sides. Inhale. See pure arms that end up. Reach up excels one. Dive down into forward fold. Inhale look up to keep your arms that end up, Come up, exhale. Bring your hands but down by your sides. Let's start our leg strengthening sequence with a squat variation. Donors. Chapo's Bring your feet hip width apart. Toes point straight ahead. Inhale. See if your arms out and up overhead. Bring your hands shoulder width apart. Palms face each other excel. Bend your knees and sit back into their shift your weight back into your heels 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 straighten your lower spine, seal your lips and take deep and even breath in and out through the nose. Relax your jaw and self in 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 inhale exhale. Stand up and bring your hands back down by your sides in house. If your arms out, end up, look up excels. One. Dive down with a straight spine. Bring your fingertips to the mat in how look up. Stretch your spine forward. Exhale step back to downward dog. You can bend your knees as much as you need to in how pressed evenly into both palms. Exhale. Step your right foot in between your hands. Inhale, sweep your arms forward and up into high lunge, excel, joke or hips and tried to bring your front thigh parallel with the man. Relax your shoulders. Palms face each other showed. Await the part. Press back through the heel of your left foot to straighten your back leg. Seeing your lips and take a few breaths there. Last inhale. Reach up to your fingertips. Exhale. Bring your hands forward to the mat. You can either step back to plank, contain sides or jump to switch legs. Inhale soup your arms forward and up into highlands, Excel, joke or hips and try to bring your front thigh parallel with the man. Reach up to your fingertips, relax your shoulders and press back through the here of your right foot to straighten your back leg. Try to hold the posture completely still, for a few breaths in how Reach up excel. Bring your hands forward to the math and step back to downward dog. Slowly walk your hands all the way back to your feet. Feeling a gentle stretch in your hamstrings in how might go. Bend your knees, look up and reverse one dive all the way up to standing with the straits. Fine Excel. Bring your hands but down by your sides. Let's come back into chair. Pose this time with the dressed. Bring your feet together will keep them hip with the part for more stability in hell. Soup your arms out and up overhead. Glue your arms to your ears. Excel, bend your knees and sit back into check that you can still see your toes and that both knees point straight ahead. If you feel grunting at your lower back, tilt your pelvis up to straighten your spine. Lift your chest sink deeper, Look up and hold here for a couple more breaths. Try to bring your thighs is close to parallel with the matter 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 hip 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 and keep your weight in your heels. Last inhale Excel. Keep your knees bent and bring your arms back up by your ears. In how look up excel. Bring your palms together at your chest. Interested the other side. Check that your knees are in line and open your chest of the right. You can extend both arms out wide and look up to your fingertips. Take deep and even breaths in and out through your nose. Relax your toes. Last inhale Excel. Keep your knees bent and bring your arms back up By your is inhale. Drop your hips, exhale stand up and bring your hands back down by your sides. Inhale super arms out, end up, look up, excels one. Dive down into Ford fold and won't go Hands forward to Downward Dog for our final sequence in how Press into your palms stretch your spine. Exhale, step your right foot in between your hands for a variation of highland inhales. If your arms forward and up exhale, sink into the pose, interlace your fingers behind your back, extend your arms and come into a gentle back bend. Drop your head back and look up. Straighten your arms as much as you can and relax any tension in your jaw. Take a deep breath in Exhale. Turn your left heel down to the mat and bring your upper body forward to the inside of your right thigh and silver surfer. Relax your neck and look at your back foot. Draw your hands of 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 in your left foot in between your hands in house. If your arms boarding up in the highlands excel, 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 post. Last inhale exhale. Turn your right till down to the mat and bring your upper body forward to the inside of your left thigh and silver surfer. Draw your hands of your head towards the floor. Relax. Your neck can stay here for a few breaths. Try not to come out of the post early. Take one more deep breath in Exhale carefully bring your hands down to the mat and 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 to the mat and dropped down inside your left foot with your left heel next to your hip, move your right foot out to the right as far as you need to to bring both sitting bones flat to the mat in house it upto exhale. 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 on to your L bays. Stay here for a few breaths, feeling the stretch in the front of your left thigh as well as in your abs. Last inhale. Exhale. Release your arms, press into 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 of your inches if you need to to bring very sitting bones black to them. At inhale, sit upto. 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 cells of your feet flat to the mat in front of you in house it upto Exhale. Lower yourself a slowly as possible onto the map. 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 matter and fall open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Let go of any tension in your body. You're your awareness to the sensations in old 10 tires, so 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 met. Face and head. Finally, become aware of your whole body. Sink into the mat and allow all 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. 4. Core One: 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, rodent across your collarbones and the straight ahead. Let your arms for by your side palms facing inwards. Fingers off gente 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 start with our short warm up. You can bring your feet together will keep them hip with the part if you prefer, Take a deep breath in and 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. Inhale Circle your arms out and up. Look up. Excel lower your hands brought down by your sides. Bring your chin to your chest last time. Inhale Circle your arms out, end up, stretch up. Exhale. Allow your hands but down by your side. Bring your chin to your chest. Moving on. This time, inhale Circle your arms out and up. Look up Excel Swan. Dive down with the straits Find Bend your knees, Drop your head and bring your fingertips to the mat in her look up Soup your arms out and up. Come up. Exhale Bring your hands back down by your sides. Inhales If your arms out, end up, reach up, excels one. Dive down into forward fold in her look up soup your arms out. End up, come up. Excel for your hands but down by your side. Let's come down to the mat to start a cool workout. Inhale, Circle your arms out and up. Look up, excels one. Dive down and bring your fingertips to the mat in how look up fingertips. Stay down. Exhale, step back to blank Syria lips and hold here for a few deep breaths. Try to create a straight line all the way from your heels to your hips to the back of your head. Engage your core. Press evenly into your poems and push back through your hills. Be careful not to collapse in the shoulders or let your hips drop. Look at the ground a few inches in front of you to ensure that your spine is straight. Keep your breath steady. Plank pose strengthens the deep core muscles. Girls resiliency in the lower back and turns the abs last breath in excel. Drop to your knees and level the way down to the map, lying your fingertips up with your shoulders. How? Go elbows into your ribs. Press the tops of your feet into the mat and engage your legs on an inhalation pressed down into your hands and lift your chest up just a few inches into baby cobra. Keep your elbows close to your sides. Draw your shoulders back, lengthen your neck and Borden across your collarbones. Co propose activates the muscles that support your entire spine. Increasing strength and suppleness in the back to work. Go back muscles a little harder. Lift your hands and let them hover a few inches above the matt blouse. Breath in eggs are lower. Back down to the mat and press back to Childs grows. Take a deep breath in Exhale. Come forward and push back up to blank. From here, we're going to move in. Decide plank. To strengthen your obliques, shift your weight onto your right hand and come to the outside edge of your right foot. Open your body to the left, stacking your left foot on top of the right and bring your left hand to your hip. Make sure that your right wrist is directly below your shoulder. If you feel confident, straighten your left arm up to this guy and possibly even look up. Hold it for a few more breaths. Lift your hips up is your right obliques, but card to support you. Take one more deep breath in Exhale. Come back to playing concerts. Sides roll onto your left hand and come to the outside edge of your left foot, open to the right, stacking your right foot on top of the left. Bring your right, tend your hip, illustrating your arm up to this guy and look up to your fingertips. Lived your hips a little higher and stay here. A few more breath. This poses, known in yoga as strong arm pose that's breath in Exhale. Come back to plank dropped your knees. Slide your hands forward and push your hips halfway back towards your heels in puppy pose. Rest your forehead on the mat, reached through your fingertips and draw your hips back, fitting a nice long stretch in the spine. Abs and obliques. Take a deep breath in excel. Bring your hands back a few inches. Tuck your toes and lift your hips up into downward dog. Let's keep let's in the corps with two sets of downward dogs by the blanks in helping your left foot towards the middle of your mat. Soup your right leg up to this guy. Exhale. Bring a need to touch your nose. 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People like back up Excel bring you need to your right triceps Inhale soup Your leg Back up Exhale Bring You need to your left triceps inhales You could leg back up and again excel Bring your need to touch your nose Lift your hips up Inhale soup your leg back up Excel Bring your need to your right Triceps inhales It could like back up Exhale bring You need your left triceps inhales you feel like back up Exhale Bring your right foot back to them at for the other side Inhale soup your left leg up to this guy Exhale Bring your need to touch your nose Lift your hips up in house If your leg back up Excel bring you need your left triceps in hell Soup your leg Back up Excel Bring you need to your right triceps Inhales it your leg Back up Excel Bring your need to touch your nose Lift your hips up in house He pulled leg back up Excel bring You need your left triceps in house If your leg back up exhale Bring your need to your right Tricep inhales It goes like back up X our your left foot Back to the mat Drop to your knees soup your feet to the right. Sit back and bring yourself to the middle of your mat with your feet together. For boat pose, plant your feet firmly into the mat and hold onto the backs of your thighs. The key with his poses to keep your back straight, lean back slightly, lived 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 for your shoulders together and lift your jest. Stay here for a few more breaths. You can place your fingertips on the floor if you need to. For stability. Boat pose, build. Strengthen the abs, lower back, hip flexes and thighs. And like many core strength owners, it also improves balance. Hold the very still for a couple more breaths. Lift your chest, lean back and engage your core. Take one more deep breath in Exhale. Bring your feet back to the mat that's come down onto our backs in house it up. Tool. Exhale lower yourself onto the mat, using your core muscles to control your descent. Let's finish with an exercise to work the lower abs. Straighten both legs up to this guy. 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 for more of a challenge. You can keep your arms by your sides. Impress into your palms in Hello, your left leg to the mat. Exhale. Bring it back up in Hello, your right leg Excel Bring it back up in her Lower your left like you but a straight as possible Exhale. Lift it back up in her low your right leg Exhale. Lift it back up Now let's do both legs together. Inhale, flex your feet and, uh, excel. Point your toes and left in hell Flex in Lower Excel Point and lift in Hell Flex in Lower Excel Point and Left in hell Flex in lower Excel, pointed Left in How Flex your feet, go halfway and hold siendo lips and take smooth and even breaths. Press your lower back into the match almost there. Last inhale. Exhale How go knees into your chest. Let's judge the abs and release tension in your lower back in reclining spinal dressed. No your left leg to the mat and squeeze your right knee into your chest. Stretch your right arm out onto the floor beside you, palm facing down. Hook your right foot behind your left in a 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 relax your whole body. Try to keep those shoulders flat to the mat. Louse breath in Exhale. Come back to center. I'll go left knee and your chest and though your right leg to the mat, stretch your left arm out to the side, your left foot behind your right in a thigh and twist your left knee over towards the right . Look to the left and tried to keep those shoulders back to the mat. Louse breath in Exhale. Come back up to center, 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 matter and fall open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Allow your breath to peel away any remaining layers of tension. Draw your awareness to the sensations in old 10 tires 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. Sink into the mat and allow all the muscles in your body to soften and relax. When you are ready, hold on to your right side and gently bring yourself up to sitting. Now you can move back into your day. 5. Upper Body Two: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Lift your chest, draw your shoulders back and look straight ahead. Allow your arms to fall naturally by your sides. Gently engage your abs and lengthen all the way from the soles of your feet up to the top of your head. Balance your weight evenly to create a firm foundation. Relax your jaw and the muscles in your face. Close your eyes. Today we're going to base our upper body workout around sun salutation. A consistent practice of sun salutations has been shown to build strength. Increase endurance and improved body composition. 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 ingest to rise and full. Take one more deep breath in and, uh, let your breath return to its natural rhythm. Open your eyes. Today we're going to warm up with a couple of half sun salutations. 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 exhales one dive down with a straight spine Bend your knees, drop your head and bring your fingertips to the mat in her Look up, Troy, your shoulders back Exhale, Fold in her Look up Soup your arms out and up Come up exhale Bring your hands back down by your sides Inhales If your arms that end up, reach up exhales one. Dive down into forward fold in her look up Stretchers buying forward Exhale, Fold in her Look up Soup your arms out and up Come up exile Bring your hands back down by your sides Let's deconstruct sun salutation A focusing on poses that build strength in the upper body. Inhales. If your arms out end up, reach up, excels one. Dive down into forward fold in her Look up toward your shoulders back Excel. Step your left foot, then your right foot back to blank. Seal your lips and hold here for a few breaths in and out through your nose. Check that your shoulders are directly above your wrists and that your middle fingers point straight ahead. Press back through your heels to straighten your legs as much as possible. Engage your core and look a few inches in front of you on the ground. Be careful not to let your hips drop and keep your breath steady. Last breath in excel, Drop to your knees, release your feet and keeping your elbows been to your sides. Last slowly down to the map in her. Lift your chest and come up into cobra. Squeeze your shoulder blades together, tuck your elbows and keep your neck long. Be careful not to over arch your back. Last inhale xolo your chest back down to the mat in how press your hips back towards your heels. Excel, tuck your toes and lift your hips up into downward dog straight and one leg, then the other walking out your heels to loosen up the backs of your legs. Stay here for a few breaths, continuing to build strength in the chest, shoulders and arms. You can keep your knees bent if that allows you to fully extend to your upper body. That would leave. Irritate your shoulders, press family into your palms and lengthen through your spine. Inhales that were left foot than your right foot in between your hands and look up. Excel, fold inhale Look up. See if your arms at end up, Come up, exhale Bring the hands back down by your side in house. If your arms out, end up, reach up excels one. Dive down into forward fold. Inhale come halfway up. Excel, Step your right foot back this time followed by the left in Helen Frank, Excel Drop to your knees. Release your feet and little the way down to the map. Inhale, Lift your chest up into cobra. Exhale lower back down, President hips back towards your heels. Tuck your toes and lift up into downward dog. Inhale, step your right foot than your left foot in between your hands and look up. Exhale. Fold in how look up soup your arms out and up. Come up. Exhale. Bring your hands but down by your sides. Let's continue to build upper body strength with some sun salutation variations in how circle your arms out and up. Reach up, exhales one. Dive down into forward fold in how look up, stretch your spine forward. Exhale. Step your left foot than your right foot. Back to plank. Inhale, engage your abs. Exhale, drop to your knees. Release your feet and lower slowly down to the mat in how Press into your palms and lift up into cobra. Exhale, lower back down three more times in how lift Exhale, uh, in her left. Draw your shoulders by excel, uh, in how list Excel Lowell the way down to the mat. Impress your hips back towards your heels, look up to your hands, tucked Kyoto's and lift up into downward dog. Inhale. Step your left foot, then your right foot in between your hands and look up. Exhale, fold in her look up. See if your arms out end up, come up. Exhale. Bring your hands back down by your sides. Inhale. Sweep your arms out, end up, reach up, exhales one. Dive down into forward fold. Inhale come halfway up. Excels that your right foot than your left foot back to plank. Inhale. Stretch the back of your neck forward. Exhale, drop to your knees. Release your feet and lower slowly down to the mat. Inhale, lift up into Cobra Excel. Lower back down. Impress your hips back towards your heels, tuck your toes and lift up into downward dog for three yoga. Push ups in how bend your elbows and diving between your hands into upward facing dog. Exhale. Roll over your tears into downward dog and again in how bend your elbows and dies due to upward facing dog exhale, Roll over your toes into downward dog. Last time in how. Dive through the upward facing dog exhale, Roll over your toes into downward dog. Inhale, step your right foot than your left foot in between your hands and look up. Excel, fold inhale Look up. Keep your arms out and up. Come up. Exhale. Bring your hands back down by your sides. Let's do one more variation in house. If your arms out and up stretch up, exhales one. Dive down into forward fold in her look up toward your shoulders back excels that your left foot, then your right foot back to plank in how rock forward onto the tops of your toes. Excel dropped halfway down into four limbs. Staff pose and hold Inhale. Come through into upward facing dog Exhale, Roll over your terrorism. 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Uh, exhale Push up in Hello, All the way down to the mapped and lift up into Cobra Exhale lower back down Three more times in how left Excel lower in how lift Excel, uh, in how left Excel lower down to the map to press your hips back towards your heels, Tuck your toes and lift up into downward dog for two diving yoga push ups in how Bend your elbows and dive through to upward facing dog exhale, roll over your tears and push back to downward dog Inhale. Dive through the upward facing dog. Exhale, roll over your tears and pushed back to downward dog that's finished with to push up. Holds inhale. Come forward into Plank Excel. Drop off, lay down and hold in. How come through the upward facing Dog Excel, Bolivia Terry's into downward dog in how come forward into plank Excel job halfway down and hold in How come through into upward facing Dog Excel, Bolivia Terry's into downward dog. Drop down onto all fours and coming to thread the needle post. Destruct your shoulders. Just upper back and neck. Bring arrest directly underneath your shoulders and your hips right above your knees. Place your left palm in the center of Yama in house. If you're right turned up to this guy, look up to your thumb. Exhale. Thread your right hand under your left arm palm facing up. Bring your head and shoulder to rest on the mapped and stay here for a few breaths. You can bring the palm of your left hand. Your sacrum will take hold of your right thigh to bind the pose and deep in district in your left shoulder and across your jest. Last inhale. Draw your shoulder back. Exhale, release the pose and come back to all fours. Bring your right palm to the center of the map in house. People left and up to this guy. Look up ex South with your left hand under your right arm. Bring a head and shoulder to 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 restrict your top shoulder. Last inhale. Draw your right shoulder back. Exhale, release the pose and come back up to all fours. Sweep your feet to the left, sit back and bring yourself to the middle of your mat in house it. Upto XLR slowly down to the month, hug your knees Indio 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 even be on the ground. Close your eyes. Allow any attention to melt into the mouth. Relax your toes, the arches of your feet, the tops of your feet, your ankles. Lower legs, knees, guys. Hips. Uh, lower back chest shoulders, Um, hands, fingers, Joe lips, cheeks and Isaac. Since a wave of relaxation flowing from your toes all the way up to the ground of your head , sink into the mat to allow all the muscles in your body to soften and relax. When you already hold on to your right side and gently bring yourself up to sitting now you can move back into your day. 6. Lower Body Two: stand at the top of your mat with your feet hip width apart. Terrorist pointing forward in mount Impose. Roll your shoulders up, backing down. Lift your just let your arms for by your sides and look straight ahead. Gently engage your abs. Present your feet and lengthen all the way up your spine and neck to the ground of your head itself. In your jaw and the muscles in your face. Close your eyes. Today we're going to base our workout around sun salutation. Be buildings drank in the feet, ankles, legs, hips and glutes. Try not to come out of the poses early as the last few moments of the holder. When your muscles start to adapt and grow, seal your lips and take a few deep breaths in through the no and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and just to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. Let's warm up with a couple of half sun salutations. You could bring your feet together or keep them hit. Put the part. Terry's point straight ahead. Take a deep breath in Circle your arms out and up. Look up excels one. Dive down with the straits buying. Bend your knees, Drop your head and bring your fingertips to the map in her look up Joyo Shoulders back Excel Fold in her Look up. Keep your arms out and up. Come up, Exhale Bring your hands back down by your sides. Inhales If your arms out, end up, reach up, excels one. Dive down into forward fold in how look up, Stretch your spine. Forward excel. Fold in her look up. See if your arms out and up. Come up. Exhale. Bring your hands back down by your sides. Let's deconstruct sun salutation. Be focusing on poses that builds strength in the lower body in how Benjani's and sweep your hands back. Exhale. Bring your hands forward and up into Chapo's. Seal your lips and stay here for a few deep, uneven breaths in and out through the nose. Bring your hands shoulder width apart, palms facing each other and reached through your fingertips. Shift your weight back into your heels said that you can see your tears. Check that your knees point straight ahead. Lift your chest and relax your jaw in how drop your hips exhale. Stand up in swan. Dive down into forward fold. Inhale come halfway up, exhales step back to plank in how Press back to your hills. Exhale, drop to your knees. Release your feet and Lowell the way down to the mat in how 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. Turn your left heel down to the mat. Impress into your palms to make enough room for your right foot to step in between your hands. Inhale, keep your hips low and sweep your arms out and up into Warrior One exhales sink into the pose. Check the your front knee point straight ahead and comes directly above your right ankle. Turn your hips to face full. Wouldn't 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. Exhale. Bring your hands back down to the mat, step back to plank and lower halfway down in. How comes with a cobra or upward facing dog? Exhale roll Avio tears into downward dog. Turn your right heel down and step your left foot in between your hands. Inhale, circle your arms out and up into warrior one. Exhale, jump. Feel hips. Turn your hips to face forward. Press the outside of your right foot into the mat to straighten your back leg and sink deeper to bring your front thigh parallel to the mat. I would like to shoulders and reach up to your fingertips. Warrior one strengthens the ankles. Carves thighs includes last breath in Excel. Bring your hands back down to the mat, step back to plank and lower halfway down. Inhale. Come through to cobra or upward facing dog Excel Role Avio toes into downward dog In here, look up to the top of your mat. Bend your knees, step or jump in between your hands and look up. Excel. Fold in how Benjani's it back in terror and soup your arms forward and up. Exhale stand up and bring your hands back down by your sides. Inhale, Circle your arms out and up. Stretch up exiles one. Dive down into forward. Bold in her look up Excel stepped back to blank in How rock forward onto the tops of your toes. Excel. Drop down halfway and how come through to upward facing Dog Excel, Bolivia tase into downward dog. Turn your left heel down and step your right foot in between your hands. Inhale, sweep your arms out and duck into Warrior one Exile. Sink into the pose. Keep your hips low into lace your fingers behind your back. Extend your arms and come into a gentle back bend. Drop your head back and look up. Straighten your arms as much as you can and release any tension in your jaw. Take a deep breath in excel. Bring your upper body forward to the inside of your right thigh and silver surfer. Try not to rest your upper body on your friend thigh. Show your hands of your head towards the floor in front of you and stay here for a few more breaths. Try to stand the pose a little longer. Last inhale exile. Bring your hands back down to the mat, step back to plank and lower halfway down in how come through the upward facing dog Excel role Avio tears into downward dog, Turn your right till down and step your left foot in between your hands in house. If your arms out and up into warrior one exhale, drop your hips. Turn your hips to face forward. Press the outside of your right foot into the mat and straighten your back leg. Interlace your fingers behind your back. Extend your arms and look up. Steady your breath and pull your shoulders back. Take a deep breath in exhale. Bring your upper body forward to the inside of your left thigh. Draw your hands of your head towards the floor in front of you. Relax your neck and look towards the back of your mat. Stay here for a few more breaths. Try not to come out of the pose early. Take one more deep breath in Exhale. Bring your hand back down to the mat. Step back to plank and lower halfway down. Inhale and upward facing. Dog Excel, Bolivia Terry's into downward dog in her Look up to the top of your mat. Ben Jundi step would jump in between your hands and look up Excel. Fold in how Benjani's sit back in terror and soup your arms forward and up. Exhale, stand up and bring your hands back down by your sides. Let's continue to strengthen your legs with a demanding chair sequence. You can bring your feet together or hip with the part toes. Point straight ahead in how. Bend your knees. If your hands back and up into chair. Exhale. Stand up and swan. Dive down into forward. Fold in how? Bend your knees there as low as you can and come back up into tear. Exhale stand up in swan. Dive down into forward. Fold in how Benjani's and come back into chair. Stay low. Exhale stand up and swan. Dive down into forward fold last time in how Benjani's and come back into chair and hold. Seal your lips and breathe in and out through your nose. Think your hips. Check that you can see your toes and then look straight ahead. Stay in the post just a few more moments as breath in Exhale. Stand up and bring your hands but down by your sides. Let's come down to the mat for bridge pose. He'll tell your feet to the edges of the mat and lower yourself slowly down into a squat. Sit back and rest your hands on your knees in house it upto exhale. Lower yourself slowly onto your back. Bring your hands by your sides, palms facing down and won't go Feedback until your fingertips Graze your heels on an inhalation. Press into your feet and lift your hips all the way out. Check that your knees point straight ahead and do not roll out to the side or in towards each other your feet to be directly underneath your knees. Terrorist point straight ahead. Adjust your shoulders and lift all the way up to your egx. In her lift your hips. XLR slowly down to the mat in her lift. Back up. Ex Ella in How lift ex Ella in her lift Excel uh, last time. Inhale, lift up to your hips and hold well your shoulders underneath you in today. So fingers straighten your arms and press them into the mat. Take smooth and even breaths at the top of the pose. Press into your heels. Lived a little higher. Take one more deep breath in Exhale. Release your arms out from under you and low slowly down to the mat. Hug your knees into your chest. Let's finish with Dead Pigeon Destruct. You're out to hips, hamstrings and glutes. Straighten your right leg up to this guy. Impressed to your hill. Cross your right ankle over your left eye, making sure that your ankle bone clears your thigh Sexual right For read your right town through the triangle between your legs and hold the back of your left thigh with both hands . Gently pull your left like towards your chest and stay here for a few deep breaths. Relax your shoulders. Breast your lower back into the mat and feel a stretch, and you're right out to hip. Include in How will your thigh in towards you exhale. Release the pose and soup side. Straighten your left leg up to this guy across your left ankle. Live your right thigh in, flex your foot, fragile left hand to the triangle between your legs and gently pull your thigh towards your chest. Relax your shoulders. Impress your lower back into the match in house. Squeeze your thigh and towards you excel. 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 matter and four open. Relax your hands. Palms facing out. Shoulder blades rest evenly on the ground. Close your eyes. Give yourself a few moments to rest and refresh. Bring your awareness to all the places where your body is in contact with a man to your heels. Carves on the backs of your thighs to your sacrum. Upper back shoulders, elbows, forums. Fingers knuckles on the car but the back of your head. Become aware of your whole body and of your breath, moving in and out. Sink into the mat and allow all the muscles in your body to soften and relax. When you already ball onto your right side and gently bring yourself up to sitting now you can move back into your day. 7. Core Two: stand at the top of your mat with your feet hip width apart. Terrorist pointing forward in mountain pose. Lift your chest, Drop your shoulders back that your arms by your sides and look straight ahead. But, like so toes, gently engage your core muscles and lengthen all the way from the soles of your feet up to the crown of your head, Self in your jaw and the muscles in your face. Close your eyes. Today we're going to work the abs, obliques and lower back. Since every movement we make emanates from the core, it's imperative that we keep these muscles strong with consistent, targeted core strength. Training CEO 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 just to rise and full. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. Let's warm up with a couple of half sun salutations. You can bring your feet together will keep them hip with the part. Take a deep breath in circle your arms out and up. Look up! Excels one. Dive down with the straight spine. Bend your knees, Drop your head and bring your fingertips to the mat in her Look up. Draw your shoulders back Exhale, fold in her Look up, See if your arms out End up, Come up eggs Help with your hands Back down by your side Inhales If your arms out, end up, reach up Exiles one. Dive down into forward fold in her look up stretch was buying forward Excel Fold in her look up Soup your arms out, End up, Come up, Exhale. Bring your hands but down by your sides. Let's continue with some sun salutation variations focusing on poses that build core strength Inhales. If your arms out and up stretch up exhales one. Dive down into forward fold. Inhale come halfway up, exhales Step your left foot than your right foot back to plank and hold here for a few moments. Seal your lips and focus on breathing in and out through your nose. Tried to make a straight line all the way from your heels up to the back of your head and keep your core engaged. Take a deep breath in Exhale drop down to your forearms, interlace your fingers and start to rock backwards and forwards to increase the intensity of the pose. Relax the muscles in your face. Lift your right foot, then your left foot in hell. Bring your left foot back to the mat. Excel pushed back up to your hands. Inhale, engage your core. Exhale. Hug your elbows to your sides, rock forward and low all the way down to the mat. Inhale, lift up into cobra, seal your lips and take smooth and even breaths is you. Strengthen the muscles that support your spine. Press lightly into your hands and roll your shoulders back. Keep your neck long in her. Lift up a little higher. Exhale, lower back down and bring your hands 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, 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 first through hills, then the balls of your feet. Interlace your fingers at the base of your spine and pull your shoulders back. Relax the muscles in your face. Take one more deep breath in Excel. Release the pose. Rest your left cheek on the mat and rock your hips from side. Decided to loosen up your lower back. Come back to center, bring your hands under your shoulders and push your hips halfway back towards your heels and puppy pose reached through your fingertips. Rest your forehead on the mat and draw your hips back. Stay here for a few deep breaths, giving a stretch in the spine and obliques. Last inhale. Exhale. Bring your hands back of your interest, uh, Kyoto's and lift your hips 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. They got 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 in house People like back up Excel bring You need your left triceps in house It could leg back up and again exhale Bring your need to touch your nose Lift your hips up in Hell's He pulled leg back up Excel bring you need your right triceps inhales it will leg back up excel Bring no 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 you go left leg up to this guy Exhale Bring your need to touch your nose Lift your hips up in hell Seep your leg Back up Exhale Bring your need Your left dries up Inhales it would like back up excel Bring your need to your right triceps inhales It would like back up Exhale Bring your need to touch your nose Lift your hips up Inhales If your leg back up Excel bring You need your left triceps In healthy people like back up excel Bring onedio right triceps Inhales If your leg back up and exhale Bring your left foot back to the mat in how press into your palms Draw your hips back exhale. Come forward into plank, dropped your forearms into lace your fingers and hold. Seal your lips and take smooth and even breads. Here, lift your chin, engage your core and pushed back to your hills. Take one more deep breath in exhale, drop to your knees, come up to your hands. Tuck your tears and lift your hips up into downward dog in how bend your knees and stretch your spine. Exhale dropped down onto all fours. Sweep your feet to the right. Sit back and bring yourself in the middle of your map with your feet together. For boat pose. Remember the key with his poses. To keep your back straight, plant your feet firmly into the mat and 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 tears 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 post over a couple more breath. Lift your just lean back and engage your core. Take one more deep breath in Exhale. Bring your feet back to the map for our final core exercise. Let's come back up into boat. Pose for a variation. Take hold of the backs of your thighs. Lean back, lift your feet and balance on your sitting bones. Tried. Let go of the backs of your legs. Extend your arms forward, palms up, lean back, draw your shoulders together and lift your chest. Look out to this guy. Now place your hands if you're in just behind you on the map. In her, lengthen into low boat exhale. Come back up in her lengthen and lower excel. Bring your knees back. Inhale, lengthen, exhale, lift in health, lengthen, exhale lift. 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 Excel Center in Health is to the left Excel Centre last time. Inhale test to the right exhaust centre in hell to us to the left. Exhale, Come back to center and bring your feet to the map. Let's release your lower back and stretch your abs and obliques with a seated spinal twist . Bring both legs out in front of you. Cross your right foot to the outside of your left eye and bring your left foot back to your right. Tip president. Four corners of your right foot family into the ground. If both your sitting bones do not rest evenly on the mat, bring your left leg straight out in front of you in flex your foot. Place your right fingertips behind you and hug your left knee into your chest in house. It upto XLT is 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 in how lengthen exalt dress, Lengthen interest. Last breath in exhale, come back to center and suicides. Bring both eggs out in front of you and cross your left foot to the outside of your right thigh. If both sitting very interesting, evenly on the mat, you can bring your right foot back to your left hip, place your left fingertips behind you and hug your right knee into your chest in house. It upto excel to is to the left. For a deeper stretch. Bring your right elbow inside your left knee in how lengthen, Excel trist from the very base of your spine in how lengthen Excel twist, let alone the out lengthen undressed, last inhale Exhale. Come back to center and bring breaks legs out in front of you in house. It upto point your toes. Exhale. Lower your upper body down to the matters. Complete control. Hug your knees into your chest and rock from side to side, giving yourself a gentle but massage. 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. Allow your body to become heavy. Easy mount into the mat. You'll your awareness to the sensations in old 10 tires to the sensations in your feet, ankles, lower legs, knees, thighs and hips. Bring your attention to your belly breathing in and out into your chest, rising and falling. Feel the sensations in your fingers. Hands, um, shoulders, neck, face and head. Finally, become aware of your whole body. Sing into the mat and allow all the muscles in your body to soften and relax. When you already roll onto your right side and gently bring yourself up to sitting now, you could move back into your day. 8. Upper Body Three: 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 for by your sides palms facing inwards Fingers are certainly. Engage your core muscles and lengthen all the way from the soles of your feet up to the ground of your head. Balance your weight evenly from front to back and side to side to create symmetry in your opening posture, but lacks your jaw, your cheeks and your tongue from the roof of your mouth. Close your eyes. Today we'll continue our upper body, Siri's focusing especially on toning and strengthening the triceps chest, shoulders and upper back Syria. Let's 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. Open your eyes. Let's warm up with around a sun salutation. A. You can bring your feet together will keep them hip with the park. Take a deep breath in Sweep your arms out and up. Look up, excels on dive down into forward Fold in how look up, Draw your shoulders back. Exhale, step your left foot than your right foot back to plank. Inhale. Press back to your heels. Exhale, drop to your knees. Release your feet lower all the way down to the map. Inhale, press into your palms and lift up into cobra. Eggs are lower back down. Press your hips back towards your heels, tuck your tears and lift up into downward dog. Look at your feet and shake your head. Inhales that your left foot than your right 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 pat down by your sides. Inhale, sweep your arms at end up. Reach up. Exhale swan, Dive down into forward fold in her look up stretchers buying forwards exhales. Step your right foot back this time, followed by the left in Have engage your abs. Exhale drop to your knees and Lowell the way down to the mat. Inhale lift up into Cobra Troy your shoulders back Exhale lower back down Press your hits back towards your heels Tuck your tears and lift up into downward dog Inhale, step your right foot than your left foot in between your hands and look up. Exhale, fold in her Look up, Suit your arms out, end up, come up Excel Bring your hands back down by your sides Moving on. This time, inhale super arms out, end up, reach up, exhales one dive down into forward fold in her look up. Stretch your spine forward Exhale, step your left foot, then your right foot back to plank. Seal your lips and take smooth and even breads. Here, check that your wrist to directly underneath your shoulders and that your feet to hit. Put the part, press back to your heels, engage your call and start to rock boredom back several times. Then that your hips dropped down. Lift your chin and keep rocking a few more times. This exercise build strength throughout the body, but especially in the upper back shoulders. Chest ankle. Hold the post still for a few breaths. Take one more deep breath in Excel, drop to your knees and push back to child's pose to rest for a few moments, take a deep breath in Exhale. Come forward and push back up into plank to work there, same muscles. Seal your lips and take deep and even breaths. Lift your right foot off the mat and point your toes. Keep your hips level and don't let them lift up. Bring your right foot down and switch sides. Lift your left foot up, point your toes. Keep your core engaged and again lift your right leg. And this time, flex your foot. Deep in your breath is your muscles. Start to fatigue. Lift your left leg up and flex your foot. During that, your hips lift up. Bring your left foot back down to the mat and hold the pose. Last breath. In exhale, drop to your knees and push your hips halfway back to poppy pose. Slide your finger tips forward and bring your forehead to the mat. Thread your right hand under your left arm and let your head and shoulders rest. Come back up in suicides. Bring your right town to the mat and thread your left hand under your right arm. Let your upper body completely relax take a deep breath in Exhale. Come up to all fours. Walk your hands forward, tuck your tears and lift your hips up into downward dog. Hold the pose for a few breaths, continuing to build strength in the arms, shoulders and upper back. You can keep your knees bent if that allows you to fully extend through your upper body. Or press your heels back towards the mat and straighten your legs. Spread your fingers pressed down even the inter both hands, and rotate your arms outward to feel a broadening across your upper back. Draw your hips back, tilt your pelvis up and allow us buying. To lengthen. Inhale, Come forward into Bank X, our rock forward and dropped halfway down into four limbs. Staff pose Inhale Come through to upward facing Dog Excel Bolivia Tears into downward dog in hell Come forward into Plank Excel Drop off way down, inhale Come through to upward facing dog Exhale Roll over your tears into downward dog. Twice more inhale Come forward into prank X out dropped halfway down in hell, Come through to upward facing dog Look up Excel, Relieve your tears into downward dog in hell come forward into plank Excel dropped halfway down in hell Come through into upward facing dog Draw your shoulders back X el Rollo Vo tears into downward dog Step your left foot towards the middle of your mat Inhales it Go right leg up to this guy. Point your toes and hold one leg down. Dog, present your palm, seal your lips and take deep uneven breaths as you continue to build strength in the upper body. Last breath in excel Bring go right foot back to them at in housekeeper left leg up to this guy. Point your toes, Present your palms and allow your hips to fall open Last breath in exhale Bring your left foot back to the map in how? Present your palms. Structural spine Exhale. Come forward into plank for our final exercise. Six slow triceps Push ups Drop to your knees. Engage your core and keeping your elbows pinned to your sides in hell. Lower exhale. Push up in her lower exhale Push up Be careful not to let your head fall forward in hell. Our Bechtel push up in hell. Uh, exhale Push up in Hello. Exhale Push up Last time in Hello, uh, Excel push all the way back to child's pose and rest your arms by your sides deep in your breath and allow your upper body to completely relax. Take a deep breath in and excel. Come up to needing to stretch out. Go arms, shoulders just enough of back. You can do these stretches any time you feel tightness. Attention in your upper body. If needing hurts your knees, you consider up on a cushion or folded blanket. If you're more flexible, you can drop down in between your feet in here. Oppose. Roll your shoulders up, back and down and sit upto interlace your fingers behind your back can pull your hands away . Drop your chin and feel a deep stretch across the front of your shoulders. Stay here for a few smooth and even breaths. Release your hands into lace your fingers in front of you. Press your palms away around your back, conferred a deep stretch in your upper back and shoulders. Breathe into the stretch, release your hands and sit upto Inhale. Lift your left arm up alongside your here. Exhale, bend your elbow and face your hand between your shoulder blades. Farm flat to your back see if you're right town behind you. Palm facing out and try to bring your fingers together so they touch Joe. Grab onto each other. If you are unable to join your fingers, you can bring your right town to your top elbow and apply gentle pressure. Joya abs in Sit up tall and look straight ahead. Take one more deep 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. Lift your 10 and take a few smooth and even breaths. Last inhale exhale. Release the pose that's finished with eagle arms. Stretch your arms out to the sides. Cross your arms in front of your body with the right arm above the left. Bend your elbows, wrap your forearms and try to bring your palms together. Lift your elbows, point your fingers and feel distract in your upper back and shoulders. Breathe into the stretch. Release the pose and switch sides. Bring your arms out across 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 deep in your breath. Release the pose and give your arms a shake. Lean forward. Bring your hands to the mat. Step your right foot in between your hands. Sweep your left foot under you. Sit back and bring us out to the middle of your map in house it up. Tool Xolo. Your upper body is slowly as you can onto the man. 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 in Ford Open. Relax your hands. Palms facing up Shoulder blades. Rest evenly on the ground. Close your eyes. Take a few moments to allow your body and mind to rest. Relax your toes, the arches of your feet, the tops of your feet, your ankles. Lower legs, knees, guys, Hips. Um, lower back Teoh shoulders, um on and fingers. Joel lips, cheeks and I. Since a wave of relaxation flowing from your tears all the way up to the ground of your head. Sink into the mat to allow all the muscles in your body to soften and relax. When you already run onto your right side and gently bring yourself up to sitting now you can move back into your day. 9. Lower Body Three: 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 full 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 cheeks and any tension across your forehead. Close your eyes. Today we'll continue to build. Strengthen the legs holding standing poses and using the body is dynamic resistance. Try not to come out of the poses early, as the last few moments of when your muscles start to tone up and become stronger. 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 body in just a rise and full take one more deep breath in and out. Let your breath return to its not too over them. Open your eyes. Let's warm up with sun salutation. A. You can bring your feet together or keep them hip with the part. Take a deep breath in soup your arms out and up. Look up Exhales one. Dive down into forward fold in how Look up, Draw your shoulders back Excels that your left foot than your right foot back to plank in how press back to your heels. Exhale, drop to your knees, release your feet and they're all the way down to the map. 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. Walk out your feet and shake your head. Inhale, step your left foot than your right foot in between your hands and look up. Excel, fold in here. Look up. If your arms out and up, come up excel, bring your hands back down by your sides in house. If your arms out, end up, reach up. Excels one. Dive down into Ford. Fold in her look up structures. Find forwards Excel. Step your right foot back this time, followed by the left in had Engage your abs. Exhale drop to your knees and Lowell the way down to the mat in how 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 right foot, then your left foot in between your hands and look up. Exhale, fold in here. Look up. If your arms out, end up, come up excel. Bring your hands but down by your sides. Let's start our lower body workout with a slow sun salutation. Be you can bring your feet together will keep them hip with the part. If that feels more natural in how Benjani sweep your hands back and up into Chapo's Exhale , stand up, it's one. Dive down into forward fold in her look up. Draw your shoulders back, exhales that your left foot than your right foot back to plank in hell. Press but firmly into heels to straighten your legs. Exhale, drop to your knees. Release your feet and Lowell the way down to the mat. Inhale, press into your palms and lift up into cobra. Exhale lower back down because you're hits back towards your heels. Tuck your toes and lift up into downward dog. 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. Inhale, keep your hips low and 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 right ankle. Turn your hips to face full. Wouldn't try to bring your front thigh parallel to the map. Keep your back leg straight. Reach up to your fingertips and drop your hips. Last inhale. Exhale. Bring your hands back down to the mat. Step back to plank and low halfway down. Inhale. Come through to cobra or upward facing dog. Exhale roll Avio tears into downward dog. Turn you right till down and step your left foot in between your hands in how Circle your arms out and up into warrior one. Exhale. Jump your hips. Turn your hips to face forward to press the outside of your right foot into the mat to straighten your back leg and ST deeper. To bring your front thigh parallel to the mat, relax your shoulders and reach out to your fingertips. Last breath. In Exhale, bring her hands but down to the mat. Step back to plank and no halfway down in how come through to Cobra or upward facing Dog Excel role Avio tears into downward dog in her look up to the top of your mat Benjani step will jump in between your hands and look up Excel. Fold in How Benjani's Sit back in terror and sweep your arms forward and up. Exhale stand up and bring your hands but down by your sides in how Circle your arms out and up. Stretch up exiles one. Dive down into forward fold in her look up exhales. Step back to plank. Inhale rock forward onto the tops of your toes. Excel dropped down halfway in. How come to the tops of your feet, impressing toe upward facing dog Exhale, Roll over your tears into downward dog. Turn your left heel down. Step your right foot in between your hands in how keep your hips low and sweep your arms out and up into Warrior one. Exhale. Drop your hips in how Relax your shoulders. Reach up to the sky. Excel open up into Warrior two. Line up your front to deal with the middle of your back foot. Reach. Bury thousands out at shoulder height and turned to face forward talk hotel bone and the engagement I have some protects your shoulders away from your ears. Drop your hips and relax the muscles in your face. Take a deep breath in exhale. Keep your front knee bent. Drop her left hand down your back leg and tip back into reverse. Warrior in how? Reach back to your fingertips and stay here for a few breaths. Bend your front. Me even more. Last breath in Exhale Come back up to Warrior two. Inhale, straighten your front leg and circle both hands up to this guy. Exhale, bring your right turn down and reach your left. Turned up is you open into triangle pose. Take hold of your shin ankle. Oh, bring your fingertips to the mat, Look up to your fingertips and draw your left shoulder back in. How? Reach up. Exhale. Rest your right forearm on your front thigh. Sweep your left arm down and across your body and come into extended side angle pose reached through your fingertips. Open your chest, reached through your fingertips and stay here for a few breaths. Try to bring your front thigh parallel to the mat and be careful not to let your left shoulder full forward last inhale. Reach to your fingertips. Excel. Cycle your left hand back and down to the math and step back to downward dog. Let's repeat that Siris of leg strengthening poses on the other side. Turn your right till down. Step your left foot in between your hands. Inhale, keep your hits low and sweep your arms out and up into Warrior one. Exhale. Drop your hips in how reach up to your fingertips. Excel open up into warrior two. Line up your front to deal with the middle of your back foot and look straight ahead. Tuck your tailbone under, engage the abs and relax your shoulders. Drop your hips. Relax photos and hold the very still last breath in Exhale. Keep your front knee bend. Drop your right town down your back. Take and come into reverse warrior in how reach back through your fingertips and stay here for a few breaths. Bend your front knee even more. Last breath in Exhale, Come back up to Warrior two. Inhale, straighten your front leg and circle both hands up to this guy. Exhale, bring your left hand down and reach your right turned up, you open into triangle. You can take hold of your sin ankle or bring your fingertips to the mat. Look up to this guy and draw your right to hit back in. How? Reach up to your fingertips. Exhale, bend your front knee. Rest your left forearm on your thigh and circle your right arm down in a gross your body into extended side angle. Draw your top shoulder back, reach to your fingertips and stay here for a few breaths. Bring your front thigh parallel to the mat and be careful not to collapse in the pose. In how reached through your fingertips. Exhale, circle your right turn back and down to the mat and step back to downward dog. Let's finish with a quad stretch known as trusted monkey. Take a deep breath in Exhale. Step your right foot in between your hands. Drop your left knee, pick up your back foot and hold it with your right hand for your foot back towards you and open your chest to the right. Move. However, you need to To feel the stretch in your left court, release your foot and step back to downward dog take a deep breath in excel. Step your left foot in between your hands. Drop your right knee, pick up your back foot and hold it with your left hand. Well, your foot back towards you and open up your chest. You can bring your knee forward over your uncle to increase the intensity of the stretch, Release your foot and step back to downward dog in how? Present your palms. Draw your hips back. Exhale dropped journey soup your feet to the left. Sit back and come to the middle of your man in house it up. Tool, Excel Lower yourself slowly down to the mat, hug your knees into your chest and gently wrote from side to side. Release your arms and legs and lie back and final resting. Close that your feet come is why does the matter and fall open. Relax your hands. Palms facing up showed a braids rest evenly on the ground. Close your eyes. Allow any tightness or tension in your body to fall away. Bring your awareness to all the places where your body is in contact with them at to your heels, carves and the backs of your thighs. Do your sacrum up a back shoulders, elbows, four homes, 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. Sink into the mat and allow all the muscles in your body to soften and relax. When you already belong to your right side and gently bring yourself up to sitting Now you can move back into your day. 10. Core Three: stand at the top of your mat with your feet hip width apart, 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 soften and relax your jaw and your tongue from the roof of your mouth. Close your eyes. Today we're going to bring our focus back to strengthening the ABS obliques and lower back . A strong core forms the foundation for building strength, power, endurance balance and overall athleticism. Celia 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 just to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. Let's warm up with sun salutation. A. You can bring your feet together will keep them hip with the part Terry's point straight ahead. Take a deep breath in 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 than your right foot back to plank in how Press back through your heels . Exhale, drop to your knees. Release your feet and lower all the way down to the mat in how Press into your palms and lift up into cobra. Exhale, lower back down. Press your hips back towards your heels, tucked photos and lift up into downward dog. Walk out your feet and shake your head. Inhales that your left foot than your right foot in between your hands and look up. Exhale, Fold in her look up to keep your arms out. End up, come up. Exhale. Bring your hands but down by your sides. Inhale. Sweep your arms out, end up, reach up. Exhale swan, dive down into forward fold in her look up stretchers, Find forwards. Exhale. Step your right foot back this time, followed by the left. Inhale, engage your abs. Exhale, drop to your knees and lower all the way down to the mat in how Press into your palms and lift up into cobra. Exhale, lower back down. Press your hips back towards your heels, tucked photos and lift up into downward dog. Inhale step your right foot than your left foot in between your hands and look up. Exhale, fold in her Look up to your arms out, end up, Come up exhale Bring your hands back down by your sides. Let's come down to the mat to begin our core work. Inhale, Sweep your arms out, end up, reach up. Excels one. Dive down into forward fold in her Look up. Extend your spine forward. Exhale, step your left foot than your right foot Back to plank. Inhale, engage your core. Exhale rock forward. Lower halfway down. Bring your elbows in tight to your ribs in how come up into upward facing dog. Exhale, Roll over your toes into downward dog in hell. Press evenly into both palms. Exhale dropped down onto all fours in the middle of your mat. For balancing table pose. Check that your shoulders are directly above your wrists and your hips are right above your knees. Spread your fingers and press family into the mat. Stretch your right town forward and your left foot back in how? Reach to your fingertips and flex your back foot. Exhale. Bring on albo in and touch your need to your nose in how lengthen Exhale Carlin. Keep your foot flexed in her lengthen. Exhale, bring your need to your nose. Inhale, lengthen, exhale, Carlin. Inhale, lengthen and hold for a few breaths reached through your fingertips and push back to the hell of your left foot. Keep your gaze fixed on one point on the ground in front of you and try to stay as still as possible. Take smooth and even breaths in and out through your nose for your lower abs in, and be careful not to lift your leg higher than shoulder height in how reach exhale, Come back to table and switch sides. Stretch your left hand forward in your right foot back in her reach to your fingertips and flex your back foot. Excel. Bring your elber in and touch your need to your nose. Inhale, lengthen. Exhale around your back and Carlin inhale, lengthen. Exhale Carlin. Keep your foot flexed in how lengthen exhale. Bring your need to your nose in how lengthen and hold. Read through your fingertips and pushback family through your right tail. Try to maintain your balance by keeping your gaze fixed on a point that isn't moving. Contract your abs. Steady your breath and level your hips this pose. Build abdominal and lower back strength and improves balance in how Reach x our release the pose. Inhale. Tuck your tears and lift your hips up into downward dog. Exhale. Come forward into plank in her lifter tin and draw the back of your neck. Forward Excel. Shift your weight onto your right town for side plank. Bring your left hand to your hip or reach it straight up. Seal your lips and take smooth and even breaths. Take one more deep breath in Exhale, Come back to plank and low halfway down in how come through to upward facing dog. Exhale Roll Avio Terry's into downward dog Inhale. Come forward into Plank Excel. Shift your weight onto your left hand side plank on the other side. Rest your hand on your hip or reach it straight up. Hold the Paris still take one more deep breath. In Exhale, come back to plank and no halfway down in how come through to upward facing dog. Draw your shoulders back. Exhale, Roll over your toes into downward dog and again inhale. Come forward into Plank Excel, Shift your weight onto your right towns and come into side plank. If you can lift your top leg up and hold the Paris still flex your left foot and take smooth and even breaths in and out through your nose. Take well, more deep breath in xolo your left foot. Come back to plank and lower halfway down in how come through the upward facing dog. Look up excel. Push back to downward dog inhale. Come forward into plank Excel. Shift your weight onto your left hand If you can lift your top leg and hold the post. Still, flex your right foot and deep in your breath in how reach up to this guy xolo your right foot, Come back to plank and lower halfway down in how come through to upward facing dog Exhale. Push back to downward dog to come down to the mat for our core work. You can drop onto all fours and come to seated or try jumping through. If you want to challenge, bring your hands back about a foot and is why does that matter? Benjani's a lot. Look up to the top of your mark. Take a deep breath in and excel 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. Bring yourself to the middle of your mat in house it up tool. Exhale slowly. Lower your upper body down to the mat, lift your head and neck off the mat and interlace your hands behind your head. For some yoga bicycles, bring your shins parallel to the mat, your thighs at 90 degrees and flex your feet. Take a deep breath in Exhale, straighten your right leg and bring your right elbow to your left knee in how come back to center. Exhale, straighten your left leg and bring your left elbow to your right knee in how come back to center. Exhale right in how center. Exhale left. Inhale center. Exhale right in house cente. Exhale left in house center. Exhale right in house center. Exhale left and didn't hell come back to center. Straighten your legs up to this guy in Flex your feet for straight leg bicycles. Keep your head and neck off the man in her. Lift your right elbow to your left knee and lower your right leg. Exhale, Lift your left elbow to your right knee and lower your left leg in how right Excel left and how right actor left in how right? Exhale left in How right? Exhale left in how right Excel left in How right xlf in how right eggs are left. Hug your knees into your chest and lower your head to the maps. Bring your shins back to parallel with the mapped and stretched both arms out in a T. For reclining spinal tress. Take a deep breath in excel. Drop your knees to the right in how you use your obliques to bring them back to center. Exhale Jump your knees to the left in how bring them back to center. Exhale right Inhale center. Excel left in how center. Exhale right in how center. Excel left in how center. Exhale right in how center eggs are left in health center and take your knees into your chest. Let's finish with bridge pose to stretch your abs and obliques as well. A strength in your lower back. Bring your hands by your sides, palms facing down and release your feet to the mat fingertips. Graze your heels on an inhalation, press into your feet and lift your hips all the way up. check that your knees point straight ahead and do not roll out to the side or in towards each other. Push up to your edge and take smooth and even breaths at the top of the pose. If you want to go deeper, you can roll your shoulders underneath. You interlace your fingers, straighten your arms and press your little fingers into them at take deep breaths at the top of the pose, deepening your back bend with every inhalation in how lift your hips exhale. Release your arms out from under you and lower slowly back down to the mat. Bring one Hunty or belly and one. Hunt your chest. Walk your feet to the edges of the map on. Drop both knees to the right and the left windscreen, wiping your knees a few times to release your lower back. Bring your knees back to center and hug them 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. Allow your breath to dissolve any tension in your body, your 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 into your chest, rising and falling. Feel the sensations in your fingers. Hands Holmes, shoulders, neck, faith and head. Finally, become aware of your whole body. Sink into them. Act and allow all the muscles in your body to soften and relax. When you already well on to your right side and gently bring yourself up to sitting. Now you can move back into your day. 11. Upper Body Four: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Roll your shoulders up, back and down. Let your arms for by your sides and look straight ahead. Gently engage your core muscles. Press into your feet and lengthened 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. Today we're going to flow smoothly through a continuous series of poses designed to work the upper body. Yoga is particularly effective at training the often underdeveloped supportive muscles as well as the major movement muscle groups. 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 Chester. Rise and fall. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. Let's warm up with a variation of Lund salute. You can bring your feet together or begin the sequence with your feet. Tip with the part. Take a deep breath in. Circle your arms out and up. Look up! Excels one. Dive down into forward fold in her look up stretchers. Find forward. Exhales that your left foot back. Drop your knee and release your back foot in low lunge. Inhale. Sweep your arms out and up. Bring your palms together. Excelled in your hands, but down to the mat. Tuck your back toes and step back to plank in hell. Engage your core. Exhale, drop to your knees. Release your feet and lower all the way down to the mat in how 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 in how Benjani's and stretch just fine. Exhale, step your left foot in between your hands for low lunge on the other side. Drop your right knee. Release your back foot. Inhale soup, your arms out, end up, Look up excel but your hands back down to the mat. Inhale to go back toe. Step your back foot in between your hands and look up. Exhale, fold in her look up. Circle your arms out and up. Come up. Exhale Bring your hands back down by your sides Moving on inhales with your arms out End up , reach up exhales one Dive down into forward Fold in how Look up, Draw your shoulders back Exhale step back to plank Rock forward and the halfway down in how Come through to upward facing dog Exhale, Roll over your toes into downward dog. Step 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 in between your hands. Come up to your fingertips. Inhale, sweep your arms forward and up into highland. Keep your hips low, exhale Bring your hands back down to the mat and step back to plank Rock forward and lower halfway down in how come through the upward facing dog x our ball over your tears into downward dog. Step your right foot towards the center of your map. Inhales it. Your left leg up to this guy. Draw your top it back. Exhale, step your left foot in between your hands. Inhale, come up into highland, reach up through your fingertips. Exhale. Bring your hands back down to the mat and step back to plank Rock forward and lower halfway down in how Come through to upward facing dog Press into your poems Exhale, Roll over your toes into downward dog in how Press into your poems and tilt your pelvis up Exile, come forward into plank and drop to your knees for four slow triceps Push ups. Engage your core and pin you elbows to your sides in Hello, uh, exhale. Push up in. Hello. Uh, exhale. Push up. Be careful not to let your head for forward in. Hello, Uh, exhale. Push up last time in her lower exhale Push all the way back to child's pose. Undressed here for a few moments. Take a deep breath in exhale. Tuck your toes and lift your hips up into downward dog in how lift your right leg up to this guy. Square your hips with the mat and point your toes. Exhale. Bend your elbows and dive in between your hands. Drop your right foot. Inhale, turn your left foot over and come up into upward. Facing dog eggs are below video. Terry's into downward dog in her. Lift your left foot up. Point your toes. Exhale Bend your elbows and diving between your hands. Drop your left foot in hell Turn your right foot over and come up into upward facing dog excel Roll over your tears into downward dog and again in her lift your right foot up excel Bend your elbows and die through your hands Inhale, come into upward facing dog Look up exhale roll Avio toes into downward dog in her Lift your left foot up Excel bend your elbows and dive through your hands Inhale, Come into upward facing dog Look up, exhale Roll over photos into downward dog Let's do one set of downward dogs by the planks in house people. Right leg up to this guy. Exhale, Bring your need to touch your nose. Lift your hips up in hell Soup your leg Back up Exhale, bring you need to your right triceps in hell Soup your leg Back up. Exhale Bring your need Your left triceps in hell Soup your leg Back up Excel Bring your right foot back to the map for the other side in house. Keep your left leg up. Exhale Bring your knee to touch your nose. Lift your hips up in house, we pull leg Back up. Excel, Bring your need. Your left triceps in house. It go like back up. Exhale. Bring your need to your right triceps in house. It could like back up. Exhale. Bring your left foot back to the map, drop down onto all fours and rest for a moment in child's pose. Let's come into our final arm burning sequence. Tuck your toes and lift your hips up into downward dog in her Lift your right leg up Excel , come forward toe one like a plank in hell. Engage your call. Exile. Bring your right knee to your right elbow. Inhale step back to plank Excel. Shift your weight to your right town for side plank in her lift your left hand up. Exhale. Come back to plank and drop to your knees for one tricep, push up in her. Lift your head up. Exhale slowly. Lower down in how pushed back up to plank exile. Lift your hips up into downward dog in her Lift your left leg up Excel. Come forward to one leg a plank in hell. Engage your abs. Exile. Bring your left knee to a left elbow in house. Step back to plank excel. Shift your weight onto your left hand for side plank in her lift your right hand up. Exhale. Come back to plank and drop to your knees for one triceps. Push up in her left Georgian. Exhale slowly. Lower down in how pushback upto plank. Exhale. Lift your hips up into downward dog. Take a deep breath in exhale. Jump down onto all fours for a well deserved stretch. Place your left palm in the center of the mat. Inhale soup, your right hand up to the sky. Exhale thread. You're right town under your left arm palm facing up and bring your head and shoulder to them at you can take hold of your right thigh to bind the posts and deep in this direct in your left shoulder and across your chest. Last inhale. 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 mama, inhales it left. Hand up to this guy Excel, thread your left hand under your right arm and bring your head and shoulder to them at completely. Relax here for a few breaths. We'll take hold of your left thigh if you want to bind the pose. Last breath in Troy. All right, shoulder back, Excel, Release the pose and come up to kneeling. If this position had Tony's, you can sit up on a cushion. Well, you can drop down in between your feet in here. Oppose. Roll your shoulders up, back and down and sit upto Interlace your fingers behind your back and pull your hands away . Drop your chin and feel a deep stretch across the front of your shoulders. Stay here for a few smooth and even breaths. Release your hands, interlace your fingers in front of you. Press your palms away round your spine and feel a deep stretch in your upper back and shoulders. Breathe into the stretch. Release your hands and sit up tall in her. 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. So if you'll write town behind you, palm facing out and try to bring your fingertips together so they touch your grab onto each other. Joy or abs in, sit up told and look straight ahead. Take one more deep breath in Exhale, Release the pose and switch sides in how bring your right arm off alongside your ear. Excel, bend your elbow and place the palm of your hand in between your shoulder blades. Soup your left and behind you palm facing out and try to bring your fingertips together on your back. Lift your chin and take a few smooth and even breaths. Last inhale x Our release the pose. Lean forward. Place your palms flat to them at sweep your feet to the right. Sit back and bring the soles of your feet flat to them at in house it upto Exhale lower yourself slowly as you can down to the mat. Hug your knees into your chest and gently rock from side to side. Release your arms and legs and lie back and final resting post. 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. Give your body and mind a few moments to rest and refresh. Relax your toes, the arches of your feet, your ankles, lower legs, knees, thighs, hips. Abs lower back. Just shoulders. Um, hands, fingers, Joe lips, cheeks on guys, since a wave of relax ation flowing from your toes Oh, the way out to the crown of your head, Sink into the mat and allow all the muscles in your body to soften and relax. When you already roll onto your right side and gently bring yourself up to sitting now you can move back into your day. 12. Lower Body Four: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Lift your chest, draw your shoulders back and look straight ahead. Allow your arms to fall naturally by your sides. Gently engage your abs and lengthen all the way from the soles of your feet up to the top of your head. Relax your jaw and the muscles in your face. Close your eyes. Today we're going to bring our focus back to the legs. Yoga is one of the few athletic disciplines that builds muscle in a functional way by balancing strength with flexibility during the sequence. See if you can identify any improvements in your range and ease of motion. Syria 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 just to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. Let's warm up with another lunge. Salute Variation. You can bring your feet together will keep them hip with the park. Take a deep breath in circle your arms at end up, Look up excels one. Dive down into forward fold. Inhale Look up stretchers. Find forward. Exhales that your left foot back. Drop your knee and release your back foot in low lunge. Inhales. If your arms out and up into crescent done, bring your palms together. Exhale. Bring your left forearm to your front thigh and twist to the right. Deepening the stretch in your left hip. Flexes in how Joyal right shoulder back. Exhale. Bring your hands back down to the month. Inhale, tuck your back toes and step your right foot back to plank Excel. Drop to your knees, release your feet and go all the way down to the mat in how Press into your palms and lift up into cobra. Exhale lower back down. Press your hips back towards your heels, tucked Kyoto's and lift up into downward dog. Walk out your feet to loosen up the backs of your legs. Inhale. Come up to your tiptoe. Stretch your feet. Exhale. Press your heels but down towards the mat and fully extend your spine and again inhale. Come up Joe tiptoe. Stretch your feet, excel lower your heels, impressing to your poems in house that your left foot forward for low lunge on the other side, exhale. Drop your right knee and release your back foot inhales it could arms out, end up, look up, exhale Bring your right forearm to your front thigh and twist to the left in how Draw your left shoulder back. Exhale. Bring your hands back down to the month. Inhale, step your right foot in between your hands and look up. Exhale, fold in her look up. Sweep your arms out. End up, come up, exhale. Bring your hands back down by your sides. Let's come into our tear post sequence. You can bring your feet together or hip width apart, toes pointing straight ahead in how Benjani sweep your hands back and up into chair pose, Excel, Stand up and swan. Dive down into forward. Fold in help and your knees day as low as you can and come back into tear Excel. Stand up and swan. Dive down into forward. Fold in help and your knees day as low as you can and come back into tear Excel. Stand up and swan dive down into forward fold in help and your knees stay as low as you can and come back into tear. Seal your lips and breathe in and out through your nose. Sync your hips. Check that you can see your toes and then look straight ahead. Stay in the post. Just a few more moments. Last breath in Exhale stand up and bring your hands back down by your sides. Moving on in hell, bend your knees with your hands back and up into chair pose. Exhale stand up and swan. Dive down into forward. Fold in her look up. Extend your spine forward excels. Step your left foot than your right foot back to plank in how Press back through your heels to engage your legs. Excel, rock forward and lower halfway down. Inhale. Come through the upward facing dog. Exhale, roll Avio Terrorism to downward dog in how to draw your hips back. Excel, step your right foot in between your hands. Inhale, come up into high lunge. Exhale, sink into the pose and bring your front thigh parallel to the map. Check that your right knee does not come forward of your ankle and straighten your back leg as much as you can drop your hands and intellectual fingers at the base of your spine, Pull your shoulders back, come into a baby back bend and look up. Keep your breath steady. Inhale, Bring your hands back up by your is excel. Twist to the right, reached through your fingertips. Inhale. Bring your hands back up by your ears. Reach up, excel. Bring your hands forward and down to the Mac and step back to downward dog. Take a deep breath in exhale. Step your left foot in between your hands. Inhale, come up into high lunge excel. Drop your hips and bring your front thigh parallel to the mat. Check that your left knee does not come over your ankle breast back through your heel and hold. The Paris is still a You can drop your hands and interlace your fingers at the base of your spine. Draw your shoulders back and look up Syria lips and take smooth and even breaths. Feeling a stretch across your chest. Inhale. Bring your hands back up by your is Excel just to the left and drop your hips. Inhale. Bring your hands back up by your ears. Reach up. Exhale. Bring your hands forward and down to the mat and step back to downward dog in house people , right leg up to the sky. Point your toes. Exhale Step your right foot in between your hands. Inhale, come up into high lunge excel. Bring your hands forward, reached through your fingertips and press back into the board of your left foot. Seal your lips and take deep even breaths in how read through your fingertips. Exhale, Bring your arms back beside you, palms facing down. Draw your shoulders back. Last inhale. Draw your shoulders back. Exhale, Bring your hands forward to the mat and step back to plank. Inhale rock forward. Exhale lower halfway down in how come through the upward facing dog. Look up. Exhale. Roll over your toes into downward dog inhale. See pure left leg out to this guy. Draw your left hip back. Exhale, step your left foot in between your hands. Inhale, come up into high lunge excel. Bring your hands forward, reached through your fingertips and press back through your right tail. Take deep even breaths. Here in how reach to your fingertips Excel, bring your arms but beside you, palms facing down. Drop your hips last inhale. Draw your shoulders back. Exhale, Bring your hands to the mat and step back to plank in how rock forward xolo halfway down in how come through to upward facing dog Exhale, Roll over your toes into downward dog. Slowly walk your hands back to your feet for our final pose, he'll tell your feet to the edges of your mat. Bend your knees and slowly come down into a squat. Bring your upper body in between your thighs and touch your palms together in her. Lengthen your spine. Excel pressure triceps against the insides of your knees. If you have tied to kill these tendons and your heels, don't touch the ground. That's okay. You can stay up on your toes with your heels lifted. Sitting in a yoga Scott strengthens your legs and ankles and opens up your hips. Let's come into a twist. Bring your right down to the mat, inhales people left hand up to this guy. Look up to your fingertips excel. Bring your left and down and switch sides inhales people right turned up. Reach up. Eggs are low. Your right hand back down to the mat. Walk your hands forward to all fours and sit back on your heels. Let's finish with half Reclining hero To stretch your quads, 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 break sitting bones flat to the mat inhales it up. Tool. Exhale. Place your hands behind you fingertips facing forwards and start to lean back. Come down. Justus Faras is comfortable to your hands, elbows 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 as in 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 you're right foot back beside your hip. You can walk your left foot out of your inches if you need to to bring very sitting brains . Fact to the matter in house, it's upto exhale. Lower yourself, Bacchus Faras is comfortable. Bring your arms up overhead and hold onto your elbows too deep in the post. Breathe into the stretch in the front of you. All 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. Sit up tall. Exhale lower yourself a slowly as possible onto the mat. Hug your knees into your chest. I'm rock 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 four open. Relax your hands. Palms facing up. Shoulder blades. Rest evenly on the ground. Close your eyes. Allow your body to rest and rejuvenate. Bring your awareness to all the places where your body is in contact with the mat to your heels, scarves and the backs of your thighs to your say crim. 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. Sink into the mat and allow all the muscles in your body to soften and relax. 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 Four: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Lift your chest, roll your shoulders back. Allow your arms to full bio sides and look straight ahead, but lacks your toes and lengthen all the way from the soles of your feet up to the crown of your head. Balance your weight evenly from front to back inside to side, self in your door and the muscles in your face. Close your eyes As yoga is a form of functional body weight training, most of the poses strengthen the deep core muscles. Today, we're also going to focus on the superficial love dominos, external obliques and the muscles in the lower back cierto lips and take a few deep breaths in through your nose and out through your nose. Feel the breath moving into your body and out of your body. Allow your belly in test, arise and fall. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes that's warm up with another lunge. Salute Variation. You can bring your feet together will keep them hip with the part. Take a deep breath in Circle your arms out and up. Look up Excels one. Dive down into forward fold in her look up. Stretch your spine forward excels that poor left foot back. Drop your knee and release your back foot in lowland. Inhales it. Put arms out and up into crescent lunch. Bring your palms together. Exhale. Bring your hands back down to the mat. Inhale, tuck your back toes and step your right foot back to plank. Exhale, drop to your knees and low all the way down to the mat in her. Lift your hands, chest and feet in locust. Pose eggs. Outdraw your shoulders back. Inhale press back to the balls of your feet. Exhale, release the pose. Press your hips back towards your heels, tuck your toes and lift up into downward dog. Inhale, step your left foot forward for low land on the other side. Excel, drop your right knee and release your back foot. Inhale. See if your arms out and up. Look up Excel. Bring your hands back down to the mat. Inhale, step your right foot in between your hands and look up. Excel, fold inhale. Look up. Sweep your arms that end up, Come up, exhale Bring your hands back down by your sides. Let's warm up your obliques with some side bends. Look straight ahead. Inhale, Sweep your arms out and up. Take hold of your left dressed with your right hand. Reach up. Exhale Bend to the right. Inhale, Come back to center. Take hold of your right dressed Stretch up Excel, Bend to the left. Be careful Not to that your right shoulder full forward. Inhale. Come back to center. Switch hands, Reach up exile. Bend to the right. Inhale, Come back to center. Switch hands, stretch up Excel Bend to the left, Inhale, Come back to center, bring your palms together. Excels one. Dive down into forward fold in her look up. Draw your shoulders back. Exhale, step your left foot than your right foot. Back to plank in hell. Rock forward Excel Drop off way down and hold in hell Come through to upward facing dog Excel Roll over your toes into downward dog in hell. Come forward into prank. Exhale, engage your abs and rock a little forward and back to activate your core muscles. Circle to the right. On to the left. Inhale press back through your hills. Press into your palms. Exhale, lift your hips up to downward dog in her. Lift your right leg up to this guy. Flex your foot and square your hip to the mat. Exhale, bring your knee to your right triceps in her, left her like back up. That's. Repeat that three more times. Exhale. Bring your knee to your right triceps in her Lift your leg back up. Exhale, Bring your knee to your right triceps. Inhale, lift your leg back up. Exhale. Bring your knee to your right triceps. Inhale, lift your leg back up eggs. Oh, bring your right foot back to the mat for the other side. Inhale, lift your left leg up to the sky, flex your foot and square your hips with the map. Excel, bring your left knee to your left triceps in how lift your leg back up. Excel, Bring your needs. Your left triceps in hell. Lift your leg back up. Excel. Bring your left needs your left triceps. Exhale, lift your leg back up Last time. Excel, bring your left, needs your left triceps in a lift. Your leg back up. Exile. Bring your left foot back to the mat in how Press family into your palms. Excel, Drop to your knees and sit back on your heels in child's pose. Rest your arms by your sides and stay here for a few breaths. Take a deep breath in exhale. Bring your hands forward, tuck your toes and lift your hips up into downward dog in hell. Come forward into plank. Press family into break arms to broaden across your back Excel, lift your left hand up to this guy, stuck your feet and come into side plank on your right hand in her reach up to your fingertips. Look up. If you can excel, thread your left hand under your body in her reach your left hand up ex South. Read your hand under your body in how reach up last time. Exhale. Thread your hand under in how reach up Excel. Bring your lifetime back to the mat to know halfway down in how come through the upward facing dog X El Rollo Vo Terry's into downward dog Inhale row forward into plank. Exhale soup your right hand up to this guy and come into side plank on the other side. Inhale, reach out through your fingertip to look up if you can. Ex South, read your right hand under your body in how Reach your right hand up excel. Thread your hand under in how Reach up excel. Thread your hand under inhale Reach up. Exhale, Bring your right. Come back to the mud to know halfway down in how come through the upward facing dog. Exhale roll Avio tears into downward dog. Drop down onto all fours. Soup your feet to the left. Sit back and come to the middle of your 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 for more of a chat, and you can keep your arms by your sides and press into your palms. 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 pointedly in hell flex and our Exhale point and left. Now let's draw circles. You may want to bring your hands under your sake room for this exercise. Four to the right, Try to bring your feet is close to the mat as you can, and four to the left. Circle your feet all the way down and sweep them back up in her. 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 chest. Let's finish with one last core strength inner fish pose. Lower both legs to the mat and bring your hands under your sacrum palms facing down, Press your elbows into the floor, lift your head up and look at your feet. Bring your feet together and point your toes. Move your elbows crazy together. Arch your back and lower the top of your head to the maps. There should only be a minimal amount of weight on your head To avoid crunching in the neck . Continue to present your elbows, lift your chest up and stay here for a couple of breaths. Engage your core and lift your legs up to 45 degrees and hold here for a few more breaths to come out of the post. Low your legs, lift your head, come down to the mat and release your hands from underneath. You hug your knees into your chest and rock gently from side to side broken. Roll your way up to seated for Atriss, distract your abs and obliques. Bring both legs out in front of you and come to the middle of your mat. Course. You're right foot to the outside of your left guy and bring your left foot back to your right. Tip president. Four corners of your right foot family into the ground. If break your sitting bones, do not rest evenly on the mat. Bring your left leg straight out in front of you, infects your foot. Place your right fingertips behind you and bring your left elbow inside. You'll write me inhale. Sit upto excel to us to the right in how lengthen exhale. Twist from the base of your spine in how lengthen exhale twist. Let all the air out lengthen and twist gas. 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 bride sitting brains rest evenly on the mat, you can bring your right foot back to your left hip. Place your left fingertips behind you and bring your right elbow inside your left knee. Inhale, sit upto excel addressed to the left. In her lengthen, exhale twist from the very base of your spine. In her lengthen, exhale, twist lengthen. Untwist has breath in Exhale. Come back to center and bring both legs out in front of you in how Stretch out your legs, point your toes. Exhale lower your upper body down to the mat for final resting pose. Let your feet come as wide as the mapped and fall open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Crazy eyes. You have just three days left in the strength challenge. Take a few moments to let all your hard work sink in. Draw your awareness to the sensations and all 10 toes to the sensations in your feet, ankles, lower legs, knees, guys and tips. 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, faith and head. Finally become aware of your whole body. Sing into the mat and allow all 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. Upper Body Five: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Lift your chest while your shoulders back. Let your arms full 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 your tongue from the roof of your mouth. Close your eyes. Practicing yoga demands more attention and awareness than traditional strength training. You're simultaneously required to maintain total body control. Refine your alignment, adjust your balance, focus on your breathing and be alert to your strength and limitations. In today sequence, we're going to build strength in the upper body, 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, uh, let your breath return to its natural rhythm. Open your eyes that's warm up with some sun salutation variations. Try to connect your breath with the transition between postures you can bring your feet together will keep them hip with the part. Take a deep breath in circle your arms out and up. Look up excess one. Dive down into forward. Fold in how look up, Draw your shoulders back. Exhale, step your left foot than your right foot back to plank. Spread your fingers. Impress your palms evenly into the map. Engage your core and rock a little forward and back toe. Warm up your wrists, arms and shoulders. Circle to the right on to the left. Take a deep breath in press back through your heels. Exhale, drop to your knees for four slow tricep push ups. Pin your elbows to asides and keep your head up in her lower exhale. Push up. Keep your chin lifted in how lower exhale. Push up in. Hello, uh, exhale. Push up last time in Hello Exhale. Push up in Hello, all the way down to the mat. Present to your palms and lift up into cobra. Draw your shoulders back. Exhale lower down to the mat, for sure hits 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 in her Look up, soup your arms out, end up, reach up Excel Bring your hands but down by your sides Inhale, Sweep your arms out, end up, reach up, exhales one dive down into forward fold in her Look up stretchers, find forward Exhale, Step your right foot, then your left foot back to plank in the halfway down in how Come through the upward facing dog and either roll over your toes into downward dog or tuck your toes. Come back to the bottom half of your push up. I'm press all the way up through plank to downward dog Inhale step your right foot than your left foot in between your hands and look up Excel. Fold in how Look up, Super arms out, end up, reach up, Exhale Bring your hands back down by your sides. Inhale, Circle your arms out, end up, stretch up excels one. Dive down into forward fold, Inhale Look up. Draw your shoulders back. Excel, step your left foot than your right foot back to plank and low halfway down in how come through toe upward facing dog exhale, Roll over your toes into downward dog inhale, step your right foot in between your hands and come up into Highland. Drop your hips, excel. Bring your hands back down to the mat. Step back to blank and lower half way down in how come through the upward facing dog. Exhale, Roll over your tears into downward dog inhale, step your left foot in between your hands and come up into high lunge Excel. Bring your hands back down to the mat. Step back to plank and lower halfway down in how come through the upward facing dog and either roll over your toes into downward dog or tuck your toes. Come back to the bottom half of your push up and press all the way up through plank to downward dog. Bring your feet together and walk your hands all the way back to your feet. For crow pose, bend your knees and bring your fingertips to the map. Check that the balls of your feet touching. Bring your knees out wide and place your palms on the mat, shoulder width apart. Lower your upper body between your knees, Impress your upper arms against your shins come up to the balls of your feet. Spread your fingers wide. Impress into your palms. Squeeze your knees family against your upper arms. Lean forward so that your weight shift from your feet to your hands and lift your hips up. Keep leaning forward until your feet begin to lift off the floor. If your feet don't lift all the way up that, take a keep practicing and refining the pose. If your feet do come up, lift them even higher and start to straighten your elbows. Keep squeezing your knees in and look at the map too few inches in front of you to stop you toppling forward. When you want to come down, carefully drop your feet back down to the mat and sit in a squat. Bring your palms together and press your triceps against the insides of your knees to open up your hips. If your heels don't touch the ground, that's okay. Stay up on your toes with your heels lifted. Let's come into a twist to give your arms a quick break. Bring your right down to the mat, inhale, see if your left hand up to this guy. Look up to your fingertips. Bring your left hand down and switch sides in house people, right, tend up, reach up and bring your right town back down to the mat. Walk your hands forward and lift your hips up to downward dog for three. Diving yoga Push ups in how Bend your elbows and dive in between your hands into upward facing dog. Exhale roll Avio Terry's into downward dog and again in hell bend your elbows and dies due to upward facing Dog Excel, Bolivia Terry's into downward dog last time. Inhale, Die through to upward facing dog. Exhale roll Avio tears into downward dog. Drop down onto all fours and rest for a moment in child's pose. Let's come into our final arm burning sequence. Tuck your toes and lift your hips up into downward dog in her lift your right leg up exile , come forward toe one like a plank in hell. Engage your call Exile. Bring your right knee to your right elbow. Inhale step back to Plank Excel. Shift your weight to your right town for side plank in her lift your left hand up. Exhale. Come back to plank and drop to your knees for one triceps push up in her. Lift your head up. Exhale slowly. Lower down. Inhale pushed back up to plane exile. Lift your hips up into downward dog in her Lift your left leg up Excel, Come forward to one leg A plank in hell. Engage your abs, Exile. Bring your left knee to a left elbow in house. Step back to plank Excel. Shift your weight onto your left hand for side plank. Inhale, Lift your right hand up. Exhale. Come back to plank and drop to your knees for one triceps. Push up in her left region. Exhale slowly. Lower down in how pushback upto frank Exhale. Lift your hips up into downward dog. Take a deep breath in exhale. Jump down onto all fours for a well deserved stretch. Place your left palm in the center of the mat inhales people right hand up to the sky. Exhale thread. You're right town under your left arm palm facing up and bring your head and shoulder to them at you can take hold of your right thigh to bind the posts and deepen the stretch in your left shoulder and across your chest. Last inhale. 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 mat. Inhale super left hand up to this guy. Excel. Thread your left hand under your right arm and bring your head and shoulder to them at completely. Relax here for a few breaths. We'll take hold of your left thigh if you want to bind the pose. Last breath in Troy, your right shoulder back Excel, Release the pose and come up to kneeling. If this position had Tony's, you can sit up on a cushion or you can drop down in between your feet in here. Oppose. Roll your shoulders up, back and down and sit upto interlace your fingers behind your back and pull your hands away . Drop your chin and feel a deep stretch across the front of your shoulders. Stay here for a few smooth and even breaths. Release your hands, interlace your fingers in front of you. Press your palms away round your spine and feel a deep strapped in your upper back and shoulders. Breathe into the stretch, release your hands and sit upto in her. 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. So if you're right town behind you, palm facing out and try to bring your fingertips together so they touch your grab onto each other. Enjoy your abs in, sit up told and look straight ahead. Take one more deep breath in Exhale. Release the pose and switch sides in how bring your right arm up alongside your here. Excel, bend your elbow and place the palm of your hand in between your shoulder blades. Soup your left and behind you palm facing out and try to bring your fingertips together on your back. Lift your chin and take a few smooth and even breaths. Last inhale x Our release the pose. Lean forward. Place your palms flat to them at sweep your feet to the right. Sit back and bring the soles of your feet flat to them at in house it upto exhale. Lower yourself slowly as you can down to the mat, 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 even beyond the ground. Close your eyes. Let go of any tension or tightness in your body. Relax your toes. The artist of your feet, the tops of your feet, your ankles. Lower legs, knees, guys. Hips. Babs. Lower back. Just shoulders. Um, so hands fingers your lips teats, and I sends a wave of relax ation flowing from your toes all the way up to the ground of your head. Sink into the mat and allow all the muscles in your body to soften and relax. 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. Lower Body Five: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Draw your shoulders back and broaden across your collarbones. Let your arms for naturally bio sides and look straight ahead. Present your feet. Gently engage your abs and lengthen all the way up yours by into the top of your head. Relax your jaw and the muscles in your face. Close your eyes. Today we're going to introduce some single leg standing postures to build upper and lower legs. Drink. Don't worry. If you lose your balance and fall out of a pose, just keep coming back and try not to be discouraged. Pseudo 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 full. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. Let's start to warm up the legs with some chair pose sequences. You can bring your feet together will keep them hip width apart. For more stability in hell, Bend your knees with your hands backing up into Chapo's Exhale. Stand up in Swan. Dive down into forward fold in hell. Bend your knees there as low as you can and come back into chair. Exhale. Stand up in swan. Dive down into forward. Fold in how bend your knees and come back into chest a low. Exhale stand up in swan. Dive down into forward fold last time in how bend your knees and come back into town and hold. Seal your lips and breathe in and out through your nose. Sync your hips. Check that you can see your toes and then look straight ahead. Stay in the post just a few more moments. Last breath in Exhale. Stand up and bring your hands back down by your sides. Inhale, bend your knees. If your hands backing up into Chapo's tuck your tailbone to straighten, your lower back can shift your weight into your heels. Carefully lift up onto the balls of your feet, sync your hips and come up just a few inches, keeping your cords under tension lower and left lower and left one more time, lower and left. Straighten your legs, lower your heels and bring your hands but down by your sides in how? Bend your knees. If your hands back and up into chair, exhale. Tuck your tailbone under two flat in your lower back in here, lift your left foot off the mat and hold here for a few breaths in how reach to your fingertips excels that your left foot back to Highland. Drop your hips to bring your front thigh parallel to the mat in how reach out through your fingertips. Exhale, open up into warrior two. Line up your front here with the middle of your back foot to look straight ahead. Drop your hips and reach to your fingertips. Last breath in Exhale, Arrest your right forearm on your front thigh. Sweep your left arm down and across your body and come into extended side angle pose reached through your fingertips. Last breath. In exhale, Bring your hands back down to the mat in how come back up into Highland. Exhale, shift your weight forward and sweep your arms back into Warrior three. You can straighten your leg or keep it bent. Reach back through your fingertips, engage your core and keep your gaze fixed on a point that isn't moving to help you balance last breath in excel, bring her left knee forward and up to hip height. Flex your foot and bring your arms up by your ears. Inhale, Reach up excel. Bring your left foot back to the mat and your arms by your sides in how bend your knees and sweep your arms back and up. Exhale, relax your shoulders and tuck your tailbone. Under inhale. Lift your right foot off the mat to try to keep your hips level in. How reached through your fingertips Excel, Step your right foot back toe high lunge, Sink into the pose and bring your front thigh parallel to the map in how reach up to this guy. Exhale. Open up into warrior to line up your front here with the middle of your back foot and drop your hips. Read through both arms and look straight ahead. Last breath In Excel, rest your left forearm on your front thigh soup. You're right on down and across your body and come into extended side angle pose reached through your fingertips. Last inhale exhale. Bring your hands back down to the mutt inhale, Come back up into high lunge Excel shift your weight forward and sweep your arms back into Warrior three. You can straighten your left leg or keep it. Ben. Reach back through your fingertips, engage your core and flex your back foot last breath. In exhale, bring your right knee forward and up to hip height and bring your arms up by your ears in how Reach up to your fingertips. Exhale. Bring your right foot back to the mat and your arms by your sides. Let's continue with the sun salutation. Be variation in how bend your knees. Keep your hands back and up into chair pose. Exhale. Stand up in swan. Dive down into forward fold in her look up. Draw your shoulders back, exhales Step your left foot than your right foot back to plank, and there are halfway down in hell. Come through to upward facing dog. Exhale roll Avia tears into downward dog. 10. Your left your down and step your right foot in between your hands. Inhale, Sweep your arms out. End up into warrior one. Exhale, sink into the pose. Keep your hips low into lace your fingers behind your back. Extend your arms and come into a gentle back bend, Drop your head back and look up. Straighten your arms as much as you can and relax any tension in your jaw. Take a deep breath in Exhale. Bring your upper body forward to the inside of your right thigh. In Silva's Effa, relax your neck and look at your back foot. Draw your hands of 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 on either side of your right foot. Take a deep breath in exiles. Keep your left hand up to this guy and open up into side angle. If you would like to bind the post, bring your left arm behind you. Lift your right town from the mat, reach it under your right thigh and clasp your right wrist with your left hand. Gently turn your head to look up. Release the pose. Bring your hands back down to the mat, step back to plank and now halfway down. And how come through the upward facing dog and the the role of your toes into downward dog or tuck Kyoto's. Come back to the bottom half of your push up and press all the way up through plank to downward dog. Turn your right till down and step your left foot in between your hands. Inhale, sweep your arms at end up into warrior one ex house and into the pose. Turn your hips to face forward. Press the outside of your right foot into the mat and straighten your back leg into lace 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 by can sink deeper into the post last breath in checks out. Bring her upper body forward to the inside of your left eye. Draw your hands of your head towards the floor, relax your neck and stay here for a few breaths. Try not to come out of the pose early. Take one more deep breath in Exhale Carefully release your hands and bring them down to the mat. Take a deep breath in excels. People right turned up to this guy and open up and decide angle to find the pose. Bring your right town behind you. Lift your left hand from the map, reach it under your left eye and take hold of your left. Rest gently Turn your head up to this guy. Release the pose. Bring your hands back down to the mat. Step back to plank in there, halfway down in hell. Come through the output facing dog and either roll over your toes into downward dog or taco toes. Come back to the bottom half of your push up and press all the way out through plank the downward dog. Now you can either dropped or fours or practice. Dumping grew. If you feel confident, bring your hands back about two foot and is why it is the mat. Bend your knees. Look up to the top of your mat. Take a deep breath in and exhale. Jump your feet through your hands and come to the middle of your map in house it up. Tool. Exhale lower yourself slowly down to the mat for our final exercise, a variation of bridge pose. Bring your feet back to your fingertips on an inhalation. Press into your feet and lift your hips all the way out. Check the your knees and toes. Point straight ahead. Well, your shoulders underneath you interlace your fingers, straighten your arms and press your little fingers into the mat for more of a challenge. Lift your right foot off the mat. Impress your right tail up to this guy on such sides. Lift your left foot off the mat and first through your left heel. Bring your foot back down. Release your arms out from under you and low slowly down to the map. 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 mat and fall open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Take the next few minutes or as long as you can to completely relax. Bring your awareness to all the places where your body is in contact with the mat to heels , carves and the backs of your thighs to your sacrum, up a 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. 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. 16. Core Five: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Roll your shoulders up, back and down and broaden across your collarbones. Let your arms for by your sides and look straight ahead. Gently engage your abdominal muscles and lengthen all the way from the soles of your feet up your spine to the top of your head. Relax your jaw cheeks on any attention across your forehead. Close your eyes. Congratulations on reaching the final workout in the strength challenge. I hope that in completing this series, you see how effective yoga is for strength and conditioning at training both large and small muscles. Balancing, strengthen flexibility and increasing stamina and endurance. Consistently practicing yoga for strength conditions. Your body to performer to higher level improves muscle definition reduces your risk of injury and, most importantly, sculpts an enviable physique. Today we'll finish with a tough, cool workout, culminating in one of the most intense and rewarding yoga poses the wheel, 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. Open your eyes. Let's warm up with sun salutation. A. You can bring your feet together or keep them hip with the part. Take a deep breath in. Sweep your arms out and up. Look up, exhales one. Dive down into forward. Fold in how look up, Draw your shoulders back, exhales that pure left foot, then your right foot back to plank in how Press back through your heels. Exhale, drop to your knees. Release your feet and Lowell the way down to the map in how 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. Walk out your feet and shake your head. Inhale, step your left foot than your right foot in between your hands and look up. Exhale, fold in her Look up. Sweep your arms out. End up, come up, exhale. Bring your hands back down by your sides. Inhales If your arms that end up, reach up, exhale swan Dive down into forward fold in how Look up stretchers find forward. Exhale, Step your right foot back this time followed by the left. Inhale, engage your abs. Exhale dropped your knees and lower all the way down to the mat. Inhale lift up into cobra. Draw your shoulders back. Exhale lower back down. Press your hips back towards your heels. Tuck Kyoto's and lift up into downward dog. Inhale, step your right foot there. No left foot in between your hands and look up. Exhale. Fold in how Look up, Sweep your arms that end up, Come up, exhale Bring your hands back down by your sides Moving on 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 poor left foot than your right foot back. For some plank variations, engage your core Andraka 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, lift your left 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 in her. Lift your chest, hands, arms and legs and stay here for a few breaths. Seal your lips, interlace your fingers together at the base of your spine and pull your shoulders back. Press back through your heels, then the bulls of your feet. Pull your hands back to straighten your arms. Last breath. In Exhale, release the pose. Bring your hands under your shoulders and push back briefly to child's pose. Inhale. Come forward and push back up to plank exile. Bring your right knee to your nose. Lift your hips up in how press your foot back. Exhale. Bring a need to your right triceps. Lift your hips up in how press your foot back. Exhale lower your foot and shift your weight onto your right town for side plank. Bring your left hand up and over your head for a really challenge. Try to bring your knee up to meet your elbow and Repeat that four times, one to three four in how reached through your fingertips. Exhale, Come back to plank, drop to your knees and level the way down in how 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 in hell. Come for two plank Excel. Bring your left. Need to your nose. Lift your hips up in how press your foot back. Exhale. Bring your need to your left triceps. Lift your hips up in how press your foot back. Exhale lower your foot and shift your weight on your left hand. Bring your right town up in over your head, and if you can, try to bring your knee up to meet your elbow one to three full in how read through your fingertips. Exhale. Come back to plank, dropped your knees and lower all the way down. Inhale, lift up into cobra. Draw your shoulders back. Exhale lower back down. Press your hips back towards your heels. Tuck Kyoto's and lift up into downward dog. 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. 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. Lived. You're just 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. Look up to this guy. 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 in lower excel, bring your knees back in. How lengthen, excel left, inhale, lengthen. Exhale left. Release the pose and bring your feet back to the mat. Hog oceans round your back. Tuck your chin to your chest and lift your tears off the map in how rock back Excel Rock up Visiting, Inhale wrote back. Exhale Rock up to sitting last time in How wrote Back Excel, Rock up to boat Pose and hold here. Release the pose in House it up tool. Exhale lower your upper body down to the mat and hug your knees into your chest. Let's finish with the queen of have stretchers wheel pose, but first we'll come into bridge to warm up the spine. Bring your hands by your sides, palms facing down, low your feet and walk them back to your fingertips on an inhalation. Present your feet and lift your hips all the way up. Check that your knees point straight ahead and do not roll out to the side or in towards each other. Push up to your edge and take smooth and even breaths at the top of the post. If you want to go deeper, you can roll your shoulders underneath. You interlace your fingers, straighten your arms and press them into the mat. Take deep breaths at the top of the pose, deepening your back bend with every inhalation in how lift your hips exhale. Release your arms out from under you and low slowly down to the marked. Resist the urge to hug your knees into your test. Our final Perry's is well, this posture can be fairly challenging, so you can always keep practicing bridge until you have built up the confidence to come into will bring your hands next to your ears. Fingertips. Point forward in her lift up onto the top of your head and pause for a moment. Hug your elbows in, take a deep breath in and exhale. Straighten your arms and legs and come up into well. Keep pressing into your hands and feet and stay here for a few breaths. Relax your head and neck. Take one more deep breath in exhale, tuck your chin and come down to the base of your neck before lowering all the way down to the mat. Bring your hands by your sides and remain still. For a few moments. Bring one hand to your belly and 100 your chest. Walk your feet to the edges of the map and dropped both knees to the right on the left. Wins green. Wiping your knees a few times to release your lower back. Bring your knees back to center and hug them into your chest. Release your arms and legs and lie back and final resting pose. Let your feet come as wide as the matter of four. Open. Relax your hands. Palms facing up Shoulder blades. Rest evenly on the ground. Close your eyes. Congratulations on completing the strength challenge. I hope that you continue to build on the momentum you have created and the discipline you have developed by choosing another skill to master. Or you can cycle back through this challenge to get stronger Lena and more turned. Let's finish with a well deserved progressive muscle relaxation Scrunch up all the muscles in your face. Wrinkle your forehead, eyes, nose, lips and cheeks and relax. Clench your hands into fists and relax. Shrug your shoulders up to your is and relax at your back off the floor and relax tight annual stomach muscles and relax. Squeeze your glutes and relax. Press your legs together as tightly as you can and relax. Curl your toes as tightly as you can and relax. Finally, let everything go. Stay in final resting pose for as long as you can.