Is yoga hard

Hard Core Yoga

1
00:00:00,030 –> 00:00:03,300
what’s up Rockstar awesome to see you I

2
00:00:03,300 –> 00:00:07,410
am gonna get into a little hard core

3
00:00:07,410 –> 00:00:11,250
yoga today so this is a great sequence

4
00:00:11,250 –> 00:00:13,769
to do if it’s maybe first thing in the

5
00:00:13,769 –> 00:00:15,599
morning and you’re waking up your body

6
00:00:15,599 –> 00:00:16,920
and wanting to do a little core

7
00:00:16,920 –> 00:00:19,980
activation it’s also an awesome flow to

8
00:00:19,980 –> 00:00:22,380
add into the end of a workout where you

9
00:00:22,380 –> 00:00:24,930
maybe train legs upper body full body

10
00:00:24,930 –> 00:00:27,269
and haven’t done a ton of core this will

11
00:00:27,269 –> 00:00:29,550
really activate and integrate your

12
00:00:29,550 –> 00:00:31,859
dominant muscles with the rest of your

13
00:00:31,859 –> 00:00:34,500
body it targets not only your stomach

14
00:00:34,500 –> 00:00:36,480
muscles but your lower back and back

15
00:00:36,480 –> 00:00:39,120
muscles which are just as important to

16
00:00:39,120 –> 00:00:42,960
your entire core as as your is your more

17
00:00:42,960 –> 00:00:45,239
forward muscles under stomach right

18
00:00:45,239 –> 00:00:46,649
because we always think about I want

19
00:00:46,649 –> 00:00:49,170
those nice abs I want my stomach to look

20
00:00:49,170 –> 00:00:53,010
flat or tight and well it’s a worthy

21
00:00:53,010 –> 00:00:55,469
goal to really get that that stomach

22
00:00:55,469 –> 00:00:57,690
tight and flat you want to also think

23
00:00:57,690 –> 00:00:59,070
about your stomach in a functional

24
00:00:59,070 –> 00:01:01,530
manner right we want the core it

25
00:01:01,530 –> 00:01:03,780
actually Sam lifting my arm like this

26
00:01:03,780 –> 00:01:06,240
like my abs are actually working to help

27
00:01:06,240 –> 00:01:08,220
me control that movement if you put your

28
00:01:08,220 –> 00:01:09,630
hand on your stomach while you lift your

29
00:01:09,630 –> 00:01:11,340
arm you can actually feel your obliques

30
00:01:11,340 –> 00:01:14,250
kicking in right when I step my leg out

31
00:01:14,250 –> 00:01:16,560
to the side my abdominals are working

32
00:01:16,560 –> 00:01:19,110
when I’m walking my lower abs are

33
00:01:19,110 –> 00:01:21,420
working and it’s very important that we

34
00:01:21,420 –> 00:01:23,729
integrate the lower back muscles when

35
00:01:23,729 –> 00:01:25,920
we’re strengthening our ABS in order to

36
00:01:25,920 –> 00:01:26,900
get a fully

37
00:01:26,900 –> 00:01:29,750
poor because the lower back muscles

38
00:01:29,750 –> 00:01:33,380
actually attached to your spine from the

39
00:01:33,380 –> 00:01:35,870
back whereas the deep abdominal muscles

40
00:01:35,870 –> 00:01:37,550
attached from the front so if you have

41
00:01:37,550 –> 00:01:40,190
the interlocking support structures

42
00:01:40,190 –> 00:01:43,400
around your spine balance you will have

43
00:01:43,400 –> 00:01:46,520
a much more stable pelvis and you’ll be

44
00:01:46,520 –> 00:01:49,220
able to actually develop more strength

45
00:01:49,220 –> 00:01:52,340
and flatter abs because your body is

46
00:01:52,340 –> 00:01:53,960
very smart when you train your muscles

47
00:01:53,960 –> 00:01:56,600
in balance all wearing your body you

48
00:01:56,600 –> 00:01:59,660
actually will more rapidly develop

49
00:01:59,660 –> 00:02:02,120
strength in specific muscle groups so

50
00:02:02,120 –> 00:02:04,040
that’s why we talk a lot about balance

51
00:02:04,040 –> 00:02:06,980
training I recently wrote a great post

52
00:02:06,980 –> 00:02:09,470
for you to read about how to train your

53
00:02:09,470 –> 00:02:11,540
body in balance I’ll be rolling forward

54
00:02:11,540 –> 00:02:12,980
in this post so you can reference that

55
00:02:12,980 –> 00:02:14,480
if you want a little more info about

56
00:02:14,480 –> 00:02:15,800
what I’m talking about

57
00:02:15,800 –> 00:02:18,140
so without further ado let’s get into

58
00:02:18,140 –> 00:02:22,610
this super-awesome ah hard-core yoga

59
00:02:22,610 –> 00:02:25,340
love so I want you to start right at the

60
00:02:25,340 –> 00:02:28,040
top of your mat and go ahead and just

61
00:02:28,040 –> 00:02:30,440
ground down through those feet get nice

62
00:02:30,440 –> 00:02:33,620
and connected to your space and go ahead

63
00:02:33,620 –> 00:02:35,620
and sweep the arms up high overhead

64
00:02:35,620 –> 00:02:39,130
bringing the finger pads to touch and

65
00:02:39,130 –> 00:02:41,900
hold it forward hugging your belly

66
00:02:41,900 –> 00:02:43,820
button in and up hands come through

67
00:02:43,820 –> 00:02:46,610
heart center as we fold forward over our

68
00:02:46,610 –> 00:02:49,010
feet let your head hang here it’s okay

69
00:02:49,010 –> 00:02:52,520
to have a soft bend in those knees and

70
00:02:52,520 –> 00:02:54,320
just go ahead and hang out here for a

71
00:02:54,320 –> 00:02:58,580
second nice let’s bring our back up our

72
00:02:58,580 –> 00:03:01,100
head off is is in front of us you can

73
00:03:01,100 –> 00:03:03,350
bring your hands to your shins looking

74
00:03:03,350 –> 00:03:06,080
forward flat back halfway lift nice and

75
00:03:06,080 –> 00:03:09,970
then just forward fold all the way over

76
00:03:09,970 –> 00:03:12,700
be one more time Bend those knees you’re

77
00:03:12,700 –> 00:03:14,980
slightly plain your hands in front of

78
00:03:14,980 –> 00:03:17,680
your feet and step it back to a tall

79
00:03:17,680 –> 00:03:20,290
plank position now we all know this is

80
00:03:20,290 –> 00:03:22,630
one of the best moves to strengthen it

81
00:03:22,630 –> 00:03:24,610
stabilize your entire core so let’s just

82
00:03:24,610 –> 00:03:26,440
get into this pose for a moment warming

83
00:03:26,440 –> 00:03:29,020
up our bodies belly button in and up we

84
00:03:29,020 –> 00:03:30,670
want to have a flat back here we don’t

85
00:03:30,670 –> 00:03:32,830
want any arching spines right we don’t

86
00:03:32,830 –> 00:03:34,420
want to put too much stress or pressure

87
00:03:34,420 –> 00:03:36,580
on that back so tuck that tailbone

88
00:03:36,580 –> 00:03:38,800
slightly strengthen and lengthen out

89
00:03:38,800 –> 00:03:41,380
through the back of your legs hold your

90
00:03:41,380 –> 00:03:45,250
hands strong and firm here to turn your

91
00:03:45,250 –> 00:03:47,440
shoulder blades together slightly here

92
00:03:47,440 –> 00:03:49,900
to help protect you back and let’s go

93
00:03:49,900 –> 00:03:51,880
ahead and slowly lower down elbows

94
00:03:51,880 –> 00:03:54,040
hugging in towards our ribcage and then

95
00:03:54,040 –> 00:03:56,200
we’re going to turn the toes upside down

96
00:03:56,200 –> 00:03:58,660
coming into an upward facing dog don’t

97
00:03:58,660 –> 00:04:00,820
strain here you just want it to do real

98
00:04:00,820 –> 00:04:03,610
gentle here open your shoulders up open

99
00:04:03,610 –> 00:04:06,580
that chest curl the toes under press it

100
00:04:06,580 –> 00:04:10,180
back down dog let that feel nice go

101
00:04:10,180 –> 00:04:11,860
ahead and pedal out those feet like I

102
00:04:11,860 –> 00:04:14,920
said this is this will feel so good if

103
00:04:14,920 –> 00:04:16,600
you’re just finishing a workout or maybe

104
00:04:16,600 –> 00:04:18,640
just warming up your body in the morning

105
00:04:18,640 –> 00:04:21,040
to start your day press down through

106
00:04:21,040 –> 00:04:23,890
those finger pads lift your tailbone up

107
00:04:23,890 –> 00:04:26,140
high to the sky finding length through

108
00:04:26,140 –> 00:04:27,250
the back of your legs

109
00:04:27,250 –> 00:04:29,620
nicely done now we’re going to do a

110
00:04:29,620 –> 00:04:31,300
little spinal stretching let’s go ahead

111
00:04:31,300 –> 00:04:34,270
and lower our knees down towards the mat

112
00:04:34,270 –> 00:04:36,180
coming into a table

113
00:04:36,180 –> 00:04:39,330
my hands back below my shoulders here

114
00:04:39,330 –> 00:04:41,699
let’s just warm up the spine and pour a

115
00:04:41,699 –> 00:04:43,770
little bit of some cat-cows great glue

116
00:04:43,770 –> 00:04:46,320
so we’re going to do a cow first we arch

117
00:04:46,320 –> 00:04:49,169
your back look all this hard high as you

118
00:04:49,169 –> 00:04:53,100
can smile and very nice go ahead and

119
00:04:53,100 –> 00:04:56,220
curl the spine into cat belly button

120
00:04:56,220 –> 00:04:59,070
hollows out and up we look down towards

121
00:04:59,070 –> 00:05:04,289
our feet nice job and all the way up

122
00:05:04,289 –> 00:05:07,080
looking up feeling that stretch out your

123
00:05:07,080 –> 00:05:11,970
abs nice job and again press away very

124
00:05:11,970 –> 00:05:16,020
nice and just hold that briefly bring

125
00:05:16,020 –> 00:05:18,000
your spine back to neutral feel free the

126
00:05:18,000 –> 00:05:19,560
way with your hips a little side to side

127
00:05:19,560 –> 00:05:22,110
be where you are nice job we’re going to

128
00:05:22,110 –> 00:05:23,759
come into some spinal balances and take

129
00:05:23,759 –> 00:05:26,190
it up a notch for our core now getting

130
00:05:26,190 –> 00:05:27,930
into some of that work so let’s go ahead

131
00:05:27,930 –> 00:05:30,000
and extend our right arm out straight

132
00:05:30,000 –> 00:05:31,830
from us finding balance through the

133
00:05:31,830 –> 00:05:34,020
remaining three points of contact that

134
00:05:34,020 –> 00:05:35,880
we have with our mat we’re going to go

135
00:05:35,880 –> 00:05:37,889
ahead and lift our left leg out behind

136
00:05:37,889 –> 00:05:40,080
us nice and straight

137
00:05:40,080 –> 00:05:42,840
finding our balance point here and it’s

138
00:05:42,840 –> 00:05:44,400
okay if your hips are shifting a little

139
00:05:44,400 –> 00:05:45,780
bit try to make sure they’re nice and

140
00:05:45,780 –> 00:05:48,720
square and just look out over your

141
00:05:48,720 –> 00:05:50,280
fingertip right now you’re working your

142
00:05:50,280 –> 00:05:52,650
core you have to because it’s trying to

143
00:05:52,650 –> 00:05:55,020
stabilize and balance you so awesome

144
00:05:55,020 –> 00:05:57,419
now what’s your fist to cure here go

145
00:05:57,419 –> 00:06:00,270
ahead and hug your knee in and your

146
00:06:00,270 –> 00:06:03,270
elbow in under your body for a little

147
00:06:03,270 –> 00:06:06,389
oblique contraction let’s extend out

148
00:06:06,389 –> 00:06:12,010
again and crunch extend crunch extend

149
00:06:12,010 –> 00:06:15,250
crunch extend each time you extend out

150
00:06:15,250 –> 00:06:17,680
really bring it back to that strong

151
00:06:17,680 –> 00:06:20,860
position lots of length through your

152
00:06:20,860 –> 00:06:22,780
fingertips and your leg

153
00:06:22,780 –> 00:06:25,330
great job get the most out of this

154
00:06:25,330 –> 00:06:27,280
doesn’t look like much but if you need

155
00:06:27,280 –> 00:06:31,660
to working your body seriously great job

156
00:06:31,660 –> 00:06:41,170
let’s do 3 2 plus 1 and 1 nice job plant

157
00:06:41,170 –> 00:06:43,870
that right hand back down by your left

158
00:06:43,870 –> 00:06:46,330
and go ahead and shake those hips out a

159
00:06:46,330 –> 00:06:48,100
little bit now let’s go ahead and send

160
00:06:48,100 –> 00:06:50,710
out with our left arm find length with

161
00:06:50,710 –> 00:06:53,680
the right leg great job just hang out

162
00:06:53,680 –> 00:06:56,050
here for a sec and balance and then

163
00:06:56,050 –> 00:06:59,560
let’s begin crunching the elbow to knee

164
00:06:59,560 –> 00:07:07,930
beneath our body good good I breathe out

165
00:07:07,930 –> 00:07:10,150
each time I contract I breathe in each

166
00:07:10,150 –> 00:07:13,450
time I extend really nice job feeling

167
00:07:13,450 –> 00:07:15,880
that fire in your abs feeling them

168
00:07:15,880 –> 00:07:21,540
warming up and turning on nice job ahh

169
00:07:22,990 –> 00:07:29,610
great work and the last three last two

170
00:07:29,610 –> 00:07:31,930
last one

171
00:07:31,930 –> 00:07:35,740
oh stem out plant the hand land the knee

172
00:07:35,740 –> 00:07:39,130
back in tabletop we’re going to curl our

173
00:07:39,130 –> 00:07:43,150
toes under and press it back off to a

174
00:07:43,150 –> 00:07:46,300
downward dog good lift those hips up

175
00:07:46,300 –> 00:07:48,729
high work to drive your heels down

176
00:07:48,729 –> 00:07:51,000
towards the mat just be where you are

177
00:07:51,000 –> 00:07:53,650
feel free to adjust your stance as

178
00:07:53,650 –> 00:07:54,960
needed here

179
00:07:54,960 –> 00:07:56,979
nicely done I’m just going to flow

180
00:07:56,979 –> 00:07:58,479
through another little stretching

181
00:07:58,479 –> 00:08:01,270
sequence so step or walk your hands back

182
00:08:01,270 –> 00:08:04,660
to your stepper walk your feet back to

183
00:08:04,660 –> 00:08:07,180
your hand and just hang out here for a

184
00:08:07,180 –> 00:08:10,750
second finding a little relaxation and

185
00:08:10,750 –> 00:08:14,590
with control slowly curl all the way up

186
00:08:14,590 –> 00:08:16,240
to stay on the arms sweep higher

187
00:08:16,240 –> 00:08:18,180
overhead

188
00:08:18,180 –> 00:08:20,380
breathe your hands down through heart

189
00:08:20,380 –> 00:08:21,150
center

190
00:08:21,150 –> 00:08:23,830
folding forward hinging at your hips

191
00:08:23,830 –> 00:08:26,740
belly button come in and up go ahead and

192
00:08:26,740 –> 00:08:28,840
lift your head halfway lift hands and

193
00:08:28,840 –> 00:08:32,078
conditions and fold it all the way

194
00:08:32,078 –> 00:08:35,589
forward let’s step or jump it back back

195
00:08:35,589 –> 00:08:37,899
to your tall plank position elbows

196
00:08:37,899 –> 00:08:40,450
hugging in towards your ribcage as you

197
00:08:40,450 –> 00:08:42,909
lower down with control if you are

198
00:08:42,909 –> 00:08:44,500
working on your strength here it’s okay

199
00:08:44,500 –> 00:08:47,820
to drop your knees down and look up

200
00:08:47,820 –> 00:08:51,040
upward-facing dog curl the toes under

201
00:08:51,040 –> 00:08:56,970
back to down dog good

202
00:08:57,570 –> 00:08:59,670
we’re going to try something pretty cool

203
00:08:59,670 –> 00:09:02,340
here so lift your left leg high this is

204
00:09:02,340 –> 00:09:04,260
just a slightly more advanced variation

205
00:09:04,260 –> 00:09:06,960
of what you were doing in tabletop so

206
00:09:06,960 –> 00:09:09,030
you’re going to just float forward into

207
00:09:09,030 –> 00:09:13,470
plank and curl your nose to meet your

208
00:09:13,470 –> 00:09:17,250
knee just like that up again curl them

209
00:09:17,250 –> 00:09:19,890
goal is to meet the knee press it back

210
00:09:19,890 –> 00:09:23,070
so I’m really I’m allowing my body to

211
00:09:23,070 –> 00:09:25,770
look forward slightly each time I to the

212
00:09:25,770 –> 00:09:29,870
curl and I just stayed with the left leg

213
00:09:29,870 –> 00:09:32,760
getting a little bit of that centered on

214
00:09:32,760 –> 00:09:40,530
middle region now good and three and two

215
00:09:40,530 –> 00:09:44,270
and your last month

216
00:09:44,270 –> 00:09:47,940
nice going take out that net with you

217
00:09:47,940 –> 00:09:50,760
light put it back down on the mat press

218
00:09:50,760 –> 00:09:52,020
it back to down dog

219
00:09:52,020 –> 00:09:54,450
and let’s lift our right leg up high to

220
00:09:54,450 –> 00:09:59,010
the sky and float it forward curl into

221
00:09:59,010 –> 00:10:03,240
me load it forward curl in the knee nice

222
00:10:03,240 –> 00:10:06,240
job keep it up you get a little bonus a

223
00:10:06,240 –> 00:10:10,640
shoulder burn here right good

224
00:10:14,030 –> 00:10:21,540
just a couple more three two and last

225
00:10:21,540 –> 00:10:24,080
one

226
00:10:24,410 –> 00:10:27,270
great job place the right leg back down

227
00:10:27,270 –> 00:10:31,650
by the left press it back and float it

228
00:10:31,650 –> 00:10:34,620
forward into plank lower down all the

229
00:10:34,620 –> 00:10:36,900
way this time we’re going to be on our

230
00:10:36,900 –> 00:10:40,440
stomach we’re going to extend our arms

231
00:10:40,440 –> 00:10:42,360
and we’re going to work on the lower

232
00:10:42,360 –> 00:10:44,550
back muscles now very very important I

233
00:10:44,550 –> 00:10:45,990
want you to add in lower back

234
00:10:45,990 –> 00:10:48,050
strengthening activities to your week

235
00:10:48,050 –> 00:10:50,730
when you can and also upper back two

236
00:10:50,730 –> 00:10:52,980
very very important I’ve got another

237
00:10:52,980 –> 00:10:55,440
post on the blog that’s focused just on

238
00:10:55,440 –> 00:10:57,510
upper back strengthening and if ever you

239
00:10:57,510 –> 00:10:59,010
use it I’ll put a link for it in this

240
00:10:59,010 –> 00:11:01,320
post as well let’s go ahead and extend

241
00:11:01,320 –> 00:11:04,020
their arms and extend our legs and lift

242
00:11:04,020 –> 00:11:09,000
up lower down with control lift up hold

243
00:11:09,000 –> 00:11:11,130
this gentleman here lower down

244
00:11:11,130 –> 00:11:12,690
now this is really challenging for you

245
00:11:12,690 –> 00:11:14,880
allow your legs to come out wire this

246
00:11:14,880 –> 00:11:16,440
actually gives you a little bit more

247
00:11:16,440 –> 00:11:18,000
stable with base it makes it a little

248
00:11:18,000 –> 00:11:20,100
bit easier you’re more advanced you can

249
00:11:20,100 –> 00:11:22,020
keep your feet together as you lift

250
00:11:22,020 –> 00:11:25,050
you can also isolate just lifting your

251
00:11:25,050 –> 00:11:27,360
upper body or just looking on lifting

252
00:11:27,360 –> 00:11:29,790
your legs um if you do find that this

253
00:11:29,790 –> 00:11:33,240
double movement is challenging that is

254
00:11:33,240 –> 00:11:36,210
great to work on strengthening so do it

255
00:11:36,210 –> 00:11:38,280
one thing at a time you just be where

256
00:11:38,280 –> 00:11:45,080
you’re at great job three two

257
00:11:45,080 –> 00:11:48,560
last one awesome work alright let’s

258
00:11:48,560 –> 00:11:50,959
place our hands below our shoulders

259
00:11:50,959 –> 00:11:54,110
press your toes down into the mat and

260
00:11:54,110 –> 00:11:56,870
press up into a tall plank

261
00:11:56,870 –> 00:11:59,300
great job all right we’re going to press

262
00:11:59,300 –> 00:12:01,910
it back into down dog I’m going to walk

263
00:12:01,910 –> 00:12:03,470
my hands my teeth and hands together

264
00:12:03,470 –> 00:12:06,260
slightly here to find my position nice

265
00:12:06,260 –> 00:12:09,140
work let’s go ahead and lift that left

266
00:12:09,140 –> 00:12:12,200
leg up high to the sky and sweep it

267
00:12:12,200 –> 00:12:14,990
through for a low lunge what I want you

268
00:12:14,990 –> 00:12:16,459
to do before you worry too much felt

269
00:12:16,459 –> 00:12:18,290
standing office just get your foot nice

270
00:12:18,290 –> 00:12:20,870
and stable here below your knee so that

271
00:12:20,870 –> 00:12:22,970
your knee is on that little bit behind

272
00:12:22,970 –> 00:12:26,029
your toe good job and finds a strengthen

273
00:12:26,029 –> 00:12:27,769
length in that back leg go ahead and

274
00:12:27,769 –> 00:12:29,750
play around with where your hips are I

275
00:12:29,750 –> 00:12:32,120
want them to be nice and square and then

276
00:12:32,120 –> 00:12:34,250
come up with control pressing through

277
00:12:34,250 –> 00:12:36,680
that left foot and heel coming into a

278
00:12:36,680 –> 00:12:38,029
Crescent lunge

279
00:12:38,029 –> 00:12:41,000
great job so I’m going to face away from

280
00:12:41,000 –> 00:12:43,100
you for a moment here and that’s fine

281
00:12:43,100 –> 00:12:45,470
just want you to follow me we’re going

282
00:12:45,470 –> 00:12:49,190
to spin our left foot parallel to the

283
00:12:49,190 –> 00:12:51,709
mat arms out to the sides warrior two

284
00:12:51,709 –> 00:12:54,040
bonia jordan a nice pose here nice and

285
00:12:54,040 –> 00:12:57,410
stable flying balance between each foot

286
00:12:57,410 –> 00:13:00,079
go ahead and extend up through your left

287
00:13:00,079 –> 00:13:02,120
arm looking up reaching down from your

288
00:13:02,120 –> 00:13:04,339
right hand like pressure here nothing

289
00:13:04,339 –> 00:13:07,579
heavy I want you to feel your left side

290
00:13:07,579 –> 00:13:09,140
quality opening this is important

291
00:13:09,140 –> 00:13:11,000
because we’re going to work it really

292
00:13:11,000 –> 00:13:13,360
soon go ahead and bring your

293
00:13:13,360 –> 00:13:15,369
right down to work the inside of your

294
00:13:15,369 –> 00:13:17,009
knee and it’s fine to rest it on your

295
00:13:17,009 –> 00:13:20,170
inner thigh as you look up over the

296
00:13:20,170 –> 00:13:23,290
right pan great job

297
00:13:23,290 –> 00:13:26,049
go ahead and come forward with control

298
00:13:26,049 –> 00:13:29,019
back to that Crescent lunge hands down

299
00:13:29,019 –> 00:13:30,970
on either side of the foot we’re going

300
00:13:30,970 –> 00:13:33,579
to lift the left leg high and you have

301
00:13:33,579 –> 00:13:35,529
the option here of course to float the

302
00:13:35,529 –> 00:13:38,049
leg as you come down into chaturanga

303
00:13:38,049 –> 00:13:41,610
upward facing dog curl those toes under

304
00:13:41,610 –> 00:13:47,049
press away down dog now right side flow

305
00:13:47,049 –> 00:13:48,970
go ahead and lift that left leg up high

306
00:13:48,970 –> 00:13:52,569
to the sky coming through low lunge nice

307
00:13:52,569 –> 00:13:54,670
job remember that stability you found on

308
00:13:54,670 –> 00:13:57,790
the other side come on up arms up high

309
00:13:57,790 –> 00:14:00,970
overhead spin that back leg open warrior

310
00:14:00,970 –> 00:14:04,089
two this time to the opposite side and I

311
00:14:04,089 –> 00:14:06,600
want you to go ahead and extend open

312
00:14:06,600 –> 00:14:08,709
stretching out through that right side

313
00:14:08,709 –> 00:14:13,149
by this job and go ahead and extend

314
00:14:13,149 –> 00:14:17,220
through the opposite side good work and

315
00:14:17,220 –> 00:14:20,169
come back up this time I want you to

316
00:14:20,169 –> 00:14:23,980
point both feet forward and when

317
00:14:23,980 –> 00:14:26,739
slightly less wide on your stance here

318
00:14:26,739 –> 00:14:29,860
and let’s go ahead and turn our heels in

319
00:14:29,860 –> 00:14:34,360
as we sink down into a horse stance now

320
00:14:34,360 –> 00:14:36,939
let’s go ahead and just feel tune into

321
00:14:36,939 –> 00:14:38,769
your core here feel it turning on and

322
00:14:38,769 –> 00:14:40,449
you’re going to just practice a couple

323
00:14:40,449 –> 00:14:45,489
deep sumo squats just like this good now

324
00:14:45,489 –> 00:14:46,959
I’m going to actually walk my heels

325
00:14:46,959 –> 00:14:48,850
towards each other just a little bit

326
00:14:48,850 –> 00:14:50,379
more because what I’m gonna have you do

327
00:14:50,379 –> 00:14:52,480
next is as you come up I want you to

328
00:14:52,480 –> 00:14:53,680
drive your

329
00:14:53,680 –> 00:14:58,240
me up towards the sky just like that I’m

330
00:14:58,240 –> 00:15:00,180
going to work or at least a little bit

331
00:15:00,180 –> 00:15:03,610
building the intensity as we go nice job

332
00:15:03,610 –> 00:15:16,589
up work great keep it up squat and

333
00:15:16,589 –> 00:15:22,029
crunch squat and crunch nicely done whoo

334
00:15:22,029 –> 00:15:24,279
starting to feel that now we’re going to

335
00:15:24,279 –> 00:15:25,929
change it up in the second here

336
00:15:25,929 –> 00:15:28,449
and you’re going to get a little more

337
00:15:28,449 –> 00:15:30,730
opportunity to work the inner obliques

338
00:15:30,730 –> 00:15:34,839
so go ahead and come back to a squat and

339
00:15:34,839 –> 00:15:37,329
when you come up this time I want you to

340
00:15:37,329 –> 00:15:39,639
cross cross it over that’s right

341
00:15:39,639 –> 00:15:42,939
squat it down cross cross it over

342
00:15:42,939 –> 00:15:44,920
bringing that knee up to meet your

343
00:15:44,920 –> 00:15:49,959
opposite elbows rotating your torso good

344
00:15:49,959 –> 00:15:52,179
and I’m naturally taken a slightly less

345
00:15:52,179 –> 00:15:55,569
wide stance with my feet that’s awesome

346
00:15:55,569 –> 00:16:04,660
just a couple more last one band up the

347
00:16:04,660 –> 00:16:05,679
thigh

348
00:16:05,679 –> 00:16:08,499
so I’m going to just come back into my

349
00:16:08,499 –> 00:16:11,079
warrior two stance I’m going to step it

350
00:16:11,079 –> 00:16:14,189
forward right leg forward left leg back

351
00:16:14,189 –> 00:16:16,779
spinning forward with my feet sinking

352
00:16:16,779 –> 00:16:19,480
back down into my Crescent lunge just to

353
00:16:19,480 –> 00:16:21,730
get the rest of the stretch and I’m

354
00:16:21,730 –> 00:16:23,050
going to plant my hands on

355
00:16:23,050 –> 00:16:25,300
either side with that front foot step it

356
00:16:25,300 –> 00:16:27,610
back option to float the leg as you

357
00:16:27,610 –> 00:16:30,459
lower down with control shutter on those

358
00:16:30,459 –> 00:16:35,110
look up gaze is up and curl those toes

359
00:16:35,110 –> 00:16:38,350
under float it back down dog

360
00:16:38,350 –> 00:16:43,110
nice job let’s go ahead and flip forward

361
00:16:43,110 –> 00:16:45,850
to a seated position I’m going to do a

362
00:16:45,850 –> 00:16:49,990
little bit more AB focused work now

363
00:16:49,990 –> 00:16:52,120
really warmed up that core from all

364
00:16:52,120 –> 00:16:54,149
directions we’ve stretched out our body

365
00:16:54,149 –> 00:16:57,130
go ahead and place your hands behind you

366
00:16:57,130 –> 00:16:58,690
opening up through the chest

367
00:16:58,690 –> 00:17:01,870
lift the knees lift the legs coming a to

368
00:17:01,870 –> 00:17:05,439
modify boat pose good now if you feel

369
00:17:05,439 –> 00:17:07,959
stable here balanced under sit bones and

370
00:17:07,959 –> 00:17:10,209
you’re fine you can also do this with

371
00:17:10,209 –> 00:17:12,880
bent knees if you feel good here or you

372
00:17:12,880 –> 00:17:14,230
feel good here and you want to try

373
00:17:14,230 –> 00:17:15,730
taking your hands away from the floor

374
00:17:15,730 –> 00:17:18,309
you absolutely can you may extend them

375
00:17:18,309 –> 00:17:21,400
here really work to an age that lowered

376
00:17:21,400 –> 00:17:23,709
abdominals to help stabilize yourself if

377
00:17:23,709 –> 00:17:25,089
you can also take the more advanced

378
00:17:25,089 –> 00:17:26,829
variation where your arms are up

379
00:17:26,829 –> 00:17:28,870
overhead we’re going to hold this and

380
00:17:28,870 –> 00:17:31,390
wherever you are it’s absolutely

381
00:17:31,390 –> 00:17:33,520
wonderful be there and allow it to build

382
00:17:33,520 –> 00:17:36,940
the strength in your body for ten nine

383
00:17:36,940 –> 00:17:44,800
eight seven six five four three two and

384
00:17:44,800 –> 00:17:49,330
one nicely done go ahead and rotate onto

385
00:17:49,330 –> 00:17:51,700
your side we’re going to do a couple

386
00:17:51,700 –> 00:17:55,600
side plank variations here go ahead and

387
00:17:55,600 –> 00:17:56,890
balance on your elbow make sure your

388
00:17:56,890 –> 00:17:58,480
elbows stack just below your shoulder

389
00:17:58,480 –> 00:18:00,260
you can scissor

390
00:18:00,260 –> 00:18:02,210
feet which means that one foot the top

391
00:18:02,210 –> 00:18:04,490
foot is in front of the left bottom then

392
00:18:04,490 –> 00:18:06,650
we’re going to lift up on our hips if

393
00:18:06,650 –> 00:18:08,750
this position is a bit much for you keep

394
00:18:08,750 –> 00:18:10,820
your bottom leaned down just like this

395
00:18:10,820 –> 00:18:13,760
otherwise you can be up fully here let’s

396
00:18:13,760 –> 00:18:16,280
just go ahead and reach our arm up high

397
00:18:16,280 –> 00:18:21,710
overhead just hold it here for five four

398
00:18:21,710 –> 00:18:26,390
three two and one

399
00:18:26,390 –> 00:18:29,419
nice lower the hip down give yourself a

400
00:18:29,419 –> 00:18:32,090
quick break and we’re going to lift it

401
00:18:32,090 –> 00:18:34,040
up again and this time you’re welcome to

402
00:18:34,040 –> 00:18:37,130
stay in the hold position or you can

403
00:18:37,130 –> 00:18:41,330
lift your top leg but this is a side

404
00:18:41,330 –> 00:18:43,880
plank star one of my favorites it’s

405
00:18:43,880 –> 00:18:46,100
really challenging for the core you may

406
00:18:46,100 –> 00:18:47,690
try this with your knee down absolutely

407
00:18:47,690 –> 00:18:49,660
fine

408
00:18:49,660 –> 00:18:57,040
five four three two one lower it down

409
00:18:57,040 –> 00:19:01,340
let’s go ahead and roll back onto our

410
00:19:01,340 –> 00:19:05,030
back lift those legs up high to the sky

411
00:19:05,030 –> 00:19:09,590
and arms are going to reach up or the

412
00:19:09,590 –> 00:19:14,299
feet lower down and reach lower down and

413
00:19:14,299 –> 00:19:18,380
reach nice nice you’re welcome to have a

414
00:19:18,380 –> 00:19:20,960
little contacting pressure behind your

415
00:19:20,960 –> 00:19:23,480
head and that starts to get tired but

416
00:19:23,480 –> 00:19:27,549
don’t pull on your neck good

417
00:19:28,340 –> 00:19:32,480
let’s do a little bit faster

418
00:19:33,799 –> 00:19:46,830
those legs straight left 5 4 3 2 left 1

419
00:19:46,830 –> 00:19:49,679
nice job Rock yourself up I’m going to

420
00:19:49,679 –> 00:19:51,000
do the other side

421
00:19:51,000 –> 00:19:55,320
side plank sequence so step that elbow

422
00:19:55,320 –> 00:19:58,159
below your shoulder scissor those feet

423
00:19:58,159 –> 00:20:01,230
or take the variation you took on the

424
00:20:01,230 –> 00:20:03,870
other side and what you’re going to do

425
00:20:03,870 –> 00:20:06,690
first is just hold this position just

426
00:20:06,690 –> 00:20:09,500
hold it right here

427
00:20:13,549 –> 00:20:16,140
you can have your arm up if you like and

428
00:20:16,140 –> 00:20:17,970
have that hip just don’t let your hips

429
00:20:17,970 –> 00:20:19,679
rotate in one side to the other keep

430
00:20:19,679 –> 00:20:21,450
them nice and square in front of you

431
00:20:21,450 –> 00:20:27,900
great job five four three two and one

432
00:20:27,900 –> 00:20:30,539
lower it down take a quick breather in

433
00:20:30,539 –> 00:20:33,390
we’re going to lift back up and this

434
00:20:33,390 –> 00:20:35,640
time if you want to you can try the

435
00:20:35,640 –> 00:20:40,440
Signet leg who just this hold is

436
00:20:40,440 –> 00:20:42,539
incredibly challenging so be where

437
00:20:42,539 –> 00:20:50,820
you’re at with this five four three two

438
00:20:50,820 –> 00:20:51,780
one

439
00:20:51,780 –> 00:20:54,030
lower it down alright you’re going to do

440
00:20:54,030 –> 00:20:57,090
another move for our back so

441
00:20:57,090 –> 00:21:01,260
or put your hands behind you and make

442
00:21:01,260 –> 00:21:03,210
sure you’re open through your chest here

443
00:21:03,210 –> 00:21:06,840
as you press your palms down press your

444
00:21:06,840 –> 00:21:08,610
heels down and lift up into a reverse

445
00:21:08,610 –> 00:21:11,250
point this is an awesome move for your

446
00:21:11,250 –> 00:21:14,100
paraspinal muscles and really helps to

447
00:21:14,100 –> 00:21:16,530
integrate your abs and glutes and lower

448
00:21:16,530 –> 00:21:18,810
back may be time so go ahead and just

449
00:21:18,810 –> 00:21:20,940
have your head in that Cathedral really

450
00:21:20,940 –> 00:21:22,530
focus on opening through that chest

451
00:21:22,530 –> 00:21:23,790
which will help you lift through those

452
00:21:23,790 –> 00:21:26,610
hips and just hold this and an easier

453
00:21:26,610 –> 00:21:28,560
variation course is to do it in tabletop

454
00:21:28,560 –> 00:21:31,020
can also balance your upper back on the

455
00:21:31,020 –> 00:21:32,820
couch or chair should you need a little

456
00:21:32,820 –> 00:21:35,490
more support and if you’re comfortable

457
00:21:35,490 –> 00:21:37,080
here and one more an additional

458
00:21:37,080 –> 00:21:40,050
challenge go ahead and start walking one

459
00:21:40,050 –> 00:21:42,510
foot up and then the other without

460
00:21:42,510 –> 00:21:46,020
lowering your hips keep those shoulder

461
00:21:46,020 –> 00:21:47,760
blades squeezing together open up

462
00:21:47,760 –> 00:21:52,670
through that chest for ten nine eight

463
00:21:52,670 –> 00:22:01,430
seven six five four three two and one

464
00:22:01,430 –> 00:22:04,070
lower down with control

465
00:22:04,070 –> 00:22:08,820
really nice job oh oh oh so good let’s

466
00:22:08,820 –> 00:22:12,450
rotate it back over oh my goodness let’s

467
00:22:12,450 –> 00:22:14,550
go ahead and finish up with a nice

468
00:22:14,550 –> 00:22:18,210
relaxing flow so go ahead and dig your

469
00:22:18,210 –> 00:22:21,020
toes in press your hands

470
00:22:21,020 –> 00:22:23,150
I lift the knees up off the mat and come

471
00:22:23,150 –> 00:22:26,680
into a downward-facing dog

472
00:22:29,890 –> 00:22:33,620
great job let’s go ahead and step our

473
00:22:33,620 –> 00:22:38,110
feet forward coming into a forward pull

474
00:22:38,110 –> 00:22:43,370
and curl all the way up with control

475
00:22:43,370 –> 00:22:46,250
arms up high overhead hands palms

476
00:22:46,250 –> 00:22:49,040
through heart center really nicely done

477
00:22:49,040 –> 00:22:51,200
really great to have you here with me

478
00:22:51,200 –> 00:22:53,420
today I hope that you got a lot out of

479
00:22:53,420 –> 00:22:54,890
this I hope you’re feeling nice and

480
00:22:54,890 –> 00:22:57,950
stretched and warm and strong at the

481
00:22:57,950 –> 00:23:00,920
same time I do be sure to use the other

482
00:23:00,920 –> 00:23:03,170
links are included in this post for you

483
00:23:03,170 –> 00:23:04,940
to get more help with strengthening your

484
00:23:04,940 –> 00:23:07,130
upper and mid back to really increase

485
00:23:07,130 –> 00:23:10,130
the stabilization of your upper body as

486
00:23:10,130 –> 00:23:11,840
well as that really cool article I

487
00:23:11,840 –> 00:23:13,610
mentioned about how to bring balance and

488
00:23:13,610 –> 00:23:15,710
functional movement into your body if

489
00:23:15,710 –> 00:23:17,840
you have any challenges with that I’m

490
00:23:17,840 –> 00:23:20,450
ready rocker you are so awesome and

491
00:23:20,450 –> 00:23:22,430
amazing thank you so much for joining me

492
00:23:22,430 –> 00:23:24,170
for today’s part for your flow I will

493
00:23:24,170 –> 00:23:27,880
see you again next time bye

494
00:23:28,940 –> 00:00:00,000
you

Leave a Reply

Your email address will not be published. Required fields are marked *