Yoga or exercise which is better

Morning Yoga Workout ♥ Better Than The Gym | Strength & Stretch

1
00:00:01,490 –> 00:00:04,800
hey guys we are in beautiful Costa Rica

2
00:00:04,800 –> 00:00:07,560
I’m at surface de villas in Santa Teresa

3
00:00:07,560 –> 00:00:10,440
and I have an awesome yoga sequence free

4
00:00:10,440 –> 00:00:13,589
today which is called sunrise surf yoga

5
00:00:13,589 –> 00:00:16,050
this yoga sequence is targeted for

6
00:00:16,050 –> 00:00:18,180
surfers or anyone that wants to work

7
00:00:18,180 –> 00:00:20,400
their shoulders their core and their

8
00:00:20,400 –> 00:00:22,620
hamstrings it’s also a great way to

9
00:00:22,620 –> 00:00:24,900
start your day in the morning so if

10
00:00:24,900 –> 00:00:27,090
you’re ready grab some water your mat

11
00:00:27,090 –> 00:00:30,140
let’s do it

12
00:00:31,780 –> 00:00:40,240
[Music]

13
00:00:45,180 –> 00:00:48,730
[Music]

14
00:00:48,730 –> 00:00:51,740
okay guys so starting in Child’s Pose

15
00:00:51,740 –> 00:00:53,780
opening your knees nice and wide and

16
00:00:53,780 –> 00:00:55,640
allowing the chest to come right in

17
00:00:55,640 –> 00:00:56,610
between the legs

18
00:00:56,610 –> 00:01:02,239
[Music]

19
00:01:02,239 –> 00:01:05,840
finding your breath breathing into the

20
00:01:05,840 –> 00:01:11,270
lower back inhale exhale slowly from

21
00:01:11,270 –> 00:01:13,850
here rounding up into our tabletop

22
00:01:13,850 –> 00:01:17,710
position hands and knees on the mat

23
00:01:17,710 –> 00:01:21,860
inhale open up into your cow exhale

24
00:01:21,860 –> 00:01:25,899
rounding into your cat inhale open

25
00:01:25,899 –> 00:01:31,250
exhale rounding the spine inhale arching

26
00:01:31,250 –> 00:01:36,440
your back look up exhale round one more

27
00:01:36,440 –> 00:01:44,720
time like that and you let it go and

28
00:01:44,720 –> 00:01:46,550
from here bring the hands all the way to

29
00:01:46,550 –> 00:01:48,560
the top of you’re not taking a puppy

30
00:01:48,560 –> 00:01:51,050
posture allowing the hips to stay over

31
00:01:51,050 –> 00:01:52,820
the knees and letting the chest fall

32
00:01:52,820 –> 00:01:55,280
right into the mat it’s a great posture

33
00:01:55,280 –> 00:01:57,500
to open up your upper back stretch out

34
00:01:57,500 –> 00:02:00,500
the shoulders and then bring the elbows

35
00:02:00,500 –> 00:02:02,750
down transitioning into your baby Cobra

36
00:02:02,750 –> 00:02:07,159
allow the hips to come forward look up

37
00:02:07,159 –> 00:02:11,150
to the ceiling and then lift the hips

38
00:02:11,150 –> 00:02:14,829
back up coming back into your puppy pose

39
00:02:14,829 –> 00:02:17,329
letting the chest come down deeper into

40
00:02:17,329 –> 00:02:19,959
the floor

41
00:02:21,260 –> 00:02:23,689
and then walking the hands back into a

42
00:02:23,689 –> 00:02:29,150
tabletop extending your right leg all

43
00:02:29,150 –> 00:02:32,090
the way back and reach in your left arm

44
00:02:32,090 –> 00:02:34,730
forward holding this pasture engaging

45
00:02:34,730 –> 00:02:36,620
your abdominals drawing the navel into

46
00:02:36,620 –> 00:02:44,780
the spine inhale extend your leg and arm

47
00:02:44,780 –> 00:02:48,799
exhale crunch inhale reach touching the

48
00:02:48,799 –> 00:02:54,400
elbow to the knee reach and crunch reach

49
00:02:54,400 –> 00:02:58,400
and releasing the left hand tucking your

50
00:02:58,400 –> 00:03:00,680
left toes lifting up into one-legged dog

51
00:03:00,680 –> 00:03:04,299
reaching your right leg up to the sky

52
00:03:04,299 –> 00:03:07,519
bending the right knee coming into plank

53
00:03:07,519 –> 00:03:09,200
touching your chest with the knee for

54
00:03:09,200 –> 00:03:14,329
one inhale reach exhale to reach the leg

55
00:03:14,329 –> 00:03:17,200
up exhale bring it to the chest three

56
00:03:17,200 –> 00:03:23,239
reach the leg up exhale four reach it up

57
00:03:23,239 –> 00:03:28,430
stretch hold exhale releasing into your

58
00:03:28,430 –> 00:03:32,269
high plank opening into side plank onto

59
00:03:32,269 –> 00:03:34,310
your right hand left arm reaches up

60
00:03:34,310 –> 00:03:36,980
stacking your feet or if you like to

61
00:03:36,980 –> 00:03:38,810
modify bending the bottom knee into the

62
00:03:38,810 –> 00:03:42,139
ground and then releasing the left hand

63
00:03:42,139 –> 00:03:45,290
back down go ahead take your knees and

64
00:03:45,290 –> 00:03:50,610
give me push-ups two three

65
00:03:50,610 –> 00:03:55,070
for high plank deep breath in exhale

66
00:03:55,070 –> 00:03:57,420
chaturanga dandasana

67
00:03:57,420 –> 00:04:02,520
inhale upward dog exhale downward facing

68
00:04:02,520 –> 00:04:03,860
dog

69
00:04:03,860 –> 00:04:08,610
put a moment to really release and then

70
00:04:08,610 –> 00:04:10,980
coming down onto the knees into Child’s

71
00:04:10,980 –> 00:04:16,560
Pose rounding up through the spine back

72
00:04:16,560 –> 00:04:17,839
into tabletop

73
00:04:17,839 –> 00:04:20,910
let’s switch other side left leg extends

74
00:04:20,910 –> 00:04:23,370
right arm reaches forward find your

75
00:04:23,370 –> 00:04:24,450
balance and hold

76
00:04:24,450 –> 00:04:26,340
draw the navel to the spine deep breath

77
00:04:26,340 –> 00:04:33,710
in exhale crunch inhale reach exhale

78
00:04:33,710 –> 00:04:36,410
touching your opposite elbow to knee

79
00:04:36,410 –> 00:04:39,980
exhale crunch inhale as you extend

80
00:04:39,980 –> 00:04:48,600
exhale crunch reach reach release the

81
00:04:48,600 –> 00:04:50,990
right hand tucking your toes under and

82
00:04:50,990 –> 00:04:53,550
lifting up into one-legged dog into the

83
00:04:53,550 –> 00:04:55,919
other side hold and breathe bending your

84
00:04:55,919 –> 00:04:57,840
left knee exhale come forward into plank

85
00:04:57,840 –> 00:05:00,570
one and he likes down the leg touch the

86
00:05:00,570 –> 00:05:04,800
knee to chest two inhale reach touch

87
00:05:04,800 –> 00:05:10,350
knee to chest three reach for very good

88
00:05:10,350 –> 00:05:13,650
reach and hold lower the left foot down

89
00:05:13,650 –> 00:05:16,070
downward dog round through into plank

90
00:05:16,070 –> 00:05:23,669
give me push-ups two three four tuck

91
00:05:23,669 –> 00:05:25,770
your toes under lift up into your high

92
00:05:25,770 –> 00:05:30,810
plank and chaturanga down inhale upward

93
00:05:30,810 –> 00:05:37,460
dog exhale downward facing dog

94
00:05:38,030 –> 00:05:40,940
rounding through the spine into plank

95
00:05:40,940 –> 00:05:43,850
and then opening into your side plank on

96
00:05:43,850 –> 00:05:46,460
your other side right arm reaches up the

97
00:05:46,460 –> 00:05:49,580
left hand stays down again stacking your

98
00:05:49,580 –> 00:05:51,350
feet or bending the bottom knee to

99
00:05:51,350 –> 00:05:59,260
modify and right hand comes back down

100
00:05:59,260 –> 00:06:03,020
deep breath in exhale take yourself back

101
00:06:03,020 –> 00:06:08,000
into chaturanga upward dog ullu exhale

102
00:06:08,000 –> 00:06:11,080
downward facing dog

103
00:06:11,080 –> 00:06:13,850
give it a good stretch allow the heels

104
00:06:13,850 –> 00:06:15,260
to release and then round through the

105
00:06:15,260 –> 00:06:17,540
spine into plank coming down into our

106
00:06:17,540 –> 00:06:25,850
elbow plank hold in your plank and then

107
00:06:25,850 –> 00:06:27,950
slowly lifting up into dolphin lift the

108
00:06:27,950 –> 00:06:31,360
hips up into the air exhale drop one up

109
00:06:31,360 –> 00:06:35,530
drop it into plank to lift the hips up

110
00:06:35,530 –> 00:06:38,060
plank three it’s almost like a downward

111
00:06:38,060 –> 00:06:39,880
dog except we’re staying on our elbows

112
00:06:39,880 –> 00:06:44,570
lift up and plank great exercise for the

113
00:06:44,570 –> 00:06:48,610
shoulders and the core hold your plank

114
00:06:48,610 –> 00:06:51,530
breathe and then going side to side

115
00:06:51,530 –> 00:06:54,460
dipping one hip at a time to the mat

116
00:06:54,460 –> 00:06:57,430
working the waistline in your obliques

117
00:06:57,430 –> 00:06:59,630
don’t have to physically touch the

118
00:06:59,630 –> 00:07:01,790
ground just come close to it with each

119
00:07:01,790 –> 00:07:06,860
hip hold hand hand onto the mat elbow

120
00:07:06,860 –> 00:07:11,180
elbow hand hand elbow elbow so using the

121
00:07:11,180 –> 00:07:12,680
strength of your upper body to come up

122
00:07:12,680 –> 00:07:14,300
into high plank and then coming down

123
00:07:14,300 –> 00:07:17,420
into low plank hold in your high plank

124
00:07:17,420 –> 00:07:23,180
chaturanga upward dog lift exhale

125
00:07:23,180 –> 00:07:26,950
downward facing dog

126
00:07:29,690 –> 00:07:32,660
hold and breathe reaching your right leg

127
00:07:32,660 –> 00:07:36,230
up bending the knee exhale stepping

128
00:07:36,230 –> 00:07:39,940
forward into your right high lunge

129
00:07:39,940 –> 00:07:41,960
standing that right leg allow the

130
00:07:41,960 –> 00:07:44,150
forehead to release to the knee bring it

131
00:07:44,150 –> 00:07:49,360
down into the lunge exhale as you extend

132
00:07:49,360 –> 00:07:56,300
inhale Bend exhale and push and he’ll

133
00:07:56,300 –> 00:08:00,470
come forward exhale extend and hold get

134
00:08:00,470 –> 00:08:04,280
that forehead close to the knee coming

135
00:08:04,280 –> 00:08:06,860
back into your lunge deep breath in

136
00:08:06,860 –> 00:08:09,530
exhale reaching the arms right up to the

137
00:08:09,530 –> 00:08:11,960
sky hold and breathe palms together if

138
00:08:11,960 –> 00:08:15,710
you can and then opening into your

139
00:08:15,710 –> 00:08:19,370
warrior two releasing the right hand

140
00:08:19,370 –> 00:08:22,010
down left arm up into your extended side

141
00:08:22,010 –> 00:08:24,140
angle and go ahead and reach the left

142
00:08:24,140 –> 00:08:26,950
fingers to the very top of your mat

143
00:08:26,950 –> 00:08:29,330
lengthening the entire left side of your

144
00:08:29,330 –> 00:08:33,200
body coming up and then releasing into

145
00:08:33,200 –> 00:08:34,909
your peaceful warrior your right arm up

146
00:08:34,909 –> 00:08:38,120
left arm down keeping that front knees

147
00:08:38,120 –> 00:08:41,179
still bent over the ankle back to your

148
00:08:41,179 –> 00:08:44,330
warrior two reach the arms up extending

149
00:08:44,330 –> 00:08:45,980
that right knee and turning the toes

150
00:08:45,980 –> 00:08:47,960
inward slight pitch and toe in the toes

151
00:08:47,960 –> 00:08:49,790
and then go ahead and take your body

152
00:08:49,790 –> 00:08:51,980
forward into your wide legged forward

153
00:08:51,980 –> 00:08:55,130
fold hands come on to the mat or if you

154
00:08:55,130 –> 00:08:57,920
have a prop like a block or a chair hold

155
00:08:57,920 –> 00:09:01,310
on to the prop your goal is to get your

156
00:09:01,310 –> 00:09:02,900
forehead as close to the floor as

157
00:09:02,900 –> 00:09:05,460
possible

158
00:09:05,460 –> 00:09:07,840
you can also reach the hands for the

159
00:09:07,840 –> 00:09:09,880
ankles to help yourself get a little

160
00:09:09,880 –> 00:09:21,810
deeper into this pose breathe in exhale

161
00:09:21,810 –> 00:09:24,700
slowly hands back to the neck rounding

162
00:09:24,700 –> 00:09:27,090
the spine bending the knees coming up

163
00:09:27,090 –> 00:09:31,240
inhale arms up to the sky exhale turning

164
00:09:31,240 –> 00:09:33,040
your right toes out back into warrior

165
00:09:33,040 –> 00:09:37,150
two reach the arms up exhale big step

166
00:09:37,150 –> 00:09:39,870
with the left foot into your Tadasana

167
00:09:39,870 –> 00:09:43,630
inhale arms up big breath in exhale

168
00:09:43,630 –> 00:09:51,070
forward fold staying for a moment adding

169
00:09:51,070 –> 00:09:53,580
gentle nod of the head

170
00:09:53,580 –> 00:09:55,900
you can also go a little deeper by

171
00:09:55,900 –> 00:09:58,210
placing your two fingers over to your

172
00:09:58,210 –> 00:10:00,340
big toes and pulling your body closer

173
00:10:00,340 –> 00:10:04,240
towards the knees up you’re more

174
00:10:04,240 –> 00:10:05,830
advanced you can place the entire hand

175
00:10:05,830 –> 00:10:09,730
underneath your foot come back over

176
00:10:09,730 –> 00:10:13,360
inhale halfway exhale stepping back into

177
00:10:13,360 –> 00:10:15,550
your plank position chaturanga dandasana

178
00:10:15,550 –> 00:10:19,030
or a push-up if you like to take a more

179
00:10:19,030 –> 00:10:23,640
advanced version upward dog exhale

180
00:10:23,640 –> 00:10:25,860
[Music]

181
00:10:25,860 –> 00:10:29,610
downward facing dog

182
00:10:31,200 –> 00:10:33,540
reaching your left leg up to the sky

183
00:10:33,540 –> 00:10:36,040
bending the knees stepping forward top

184
00:10:36,040 –> 00:10:38,170
of your mat you can take a couple of

185
00:10:38,170 –> 00:10:39,910
steps if you need to to come forward

186
00:10:39,910 –> 00:10:44,200
exhale extending your left knee inhale

187
00:10:44,200 –> 00:10:50,620
forward exhale push and extend inhale

188
00:10:50,620 –> 00:10:54,490
forward exhale extend the left and you

189
00:10:54,490 –> 00:10:56,470
let your forehead come down over to the

190
00:10:56,470 –> 00:11:00,430
knee inhale forward into lunge exhale

191
00:11:00,430 –> 00:11:03,520
extend and hold breathe

192
00:11:03,520 –> 00:11:11,860
I mean back into your high lunge and

193
00:11:11,860 –> 00:11:13,839
then from your finding your balance

194
00:11:13,839 –> 00:11:18,810
reaching the arms up to the sky hold

195
00:11:18,810 –> 00:11:22,630
sinking down deep into that lunge and

196
00:11:22,630 –> 00:11:25,000
then from your opening our bodies into

197
00:11:25,000 –> 00:11:27,670
our warrior two and then coming over

198
00:11:27,670 –> 00:11:29,529
into your extended side angle left

199
00:11:29,529 –> 00:11:32,200
fingers reaching for the mat as your

200
00:11:32,200 –> 00:11:33,910
right arm reaches towards the top of

201
00:11:33,910 –> 00:11:35,950
your mat fully lengthening that right

202
00:11:35,950 –> 00:11:43,029
side of your body deep breath in and

203
00:11:43,029 –> 00:11:45,700
exhale come all the way up into warrior

204
00:11:45,700 –> 00:11:48,070
two peaceful warrior your right arm down

205
00:11:48,070 –> 00:11:50,740
left arm up careful that that front knee

206
00:11:50,740 –> 00:11:55,470
stays over the ankle does not roll in

207
00:11:55,770 –> 00:11:59,350
coming back to Center reaching both arms

208
00:11:59,350 –> 00:12:02,290
up extending your left knee turning both

209
00:12:02,290 –> 00:12:05,290
toes in and taking our wide legged

210
00:12:05,290 –> 00:12:07,570
forward fold one more time this time to

211
00:12:07,570 –> 00:12:09,070
go a little deeper we’re going to try

212
00:12:09,070 –> 00:12:10,630
and bring your hands through the legs

213
00:12:10,630 –> 00:12:13,540
and see if you can bring the forehead

214
00:12:13,540 –> 00:12:17,380
closer to the mat you can also take our

215
00:12:17,380 –> 00:12:19,510
first version by keeping the hands on a

216
00:12:19,510 –> 00:12:25,230
block or a chair or on a mat

217
00:12:34,500 –> 00:12:37,930
and now clasping your hands behind your

218
00:12:37,930 –> 00:12:38,440
back

219
00:12:38,440 –> 00:12:40,450
go ahead and take the hands forward and

220
00:12:40,450 –> 00:12:42,790
allow them to fall towards top of your

221
00:12:42,790 –> 00:12:47,340
mat giving the shoulders another stretch

222
00:12:50,010 –> 00:12:52,810
and then slowly rounding on through the

223
00:12:52,810 –> 00:12:53,350
spine

224
00:12:53,350 –> 00:12:56,680
coming all the way up and arching the

225
00:12:56,680 –> 00:12:58,390
back see if you can look to the back of

226
00:12:58,390 –> 00:13:01,900
the room open and come back to Center

227
00:13:01,900 –> 00:13:05,620
inhale reach the arms exhale warrior two

228
00:13:05,620 –> 00:13:08,410
and big step with the right foot top of

229
00:13:08,410 –> 00:13:11,830
your mat deep breath in reach exhale

230
00:13:11,830 –> 00:13:21,790
forward fold hold and breathe inhale

231
00:13:21,790 –> 00:13:25,930
halfway up exhale stepping back we’re

232
00:13:25,930 –> 00:13:28,450
jumping into your plank go ahead and

233
00:13:28,450 –> 00:13:30,700
take four more push-ups or if you wish

234
00:13:30,700 –> 00:13:32,200
go ahead and write into your chaturanga

235
00:13:32,200 –> 00:13:38,920
upward facing dog exhale downward facing

236
00:13:38,920 –> 00:13:41,610
dog

237
00:13:42,750 –> 00:13:45,970
stretch it out let the heels sink into

238
00:13:45,970 –> 00:13:48,279
the floor open through the upper back

239
00:13:48,279 –> 00:13:51,160
and the shoulders and very slowly coming

240
00:13:51,160 –> 00:13:53,889
back down onto the knees I’m going to do

241
00:13:53,889 –> 00:13:55,810
our thread the needle opening the right

242
00:13:55,810 –> 00:13:58,089
arm out first and go ahead and thread

243
00:13:58,089 –> 00:14:01,180
that right arm through allow the left

244
00:14:01,180 –> 00:14:03,759
hand to reach forward and try your best

245
00:14:03,759 –> 00:14:06,279
to get that right shoulder onto the knot

246
00:14:06,279 –> 00:14:09,040
so you feel the stretch along the right

247
00:14:09,040 –> 00:14:12,250
arm looking towards the top of your mat

248
00:14:12,250 –> 00:14:15,279
if you can reaching the left fingers

249
00:14:15,279 –> 00:14:19,120
forward and then switching sides left

250
00:14:19,120 –> 00:14:21,850
arm opens exhale bring the left arm

251
00:14:21,850 –> 00:14:25,420
through drop the shoulder down reach the

252
00:14:25,420 –> 00:14:29,800
right fingers go ahead and release try

253
00:14:29,800 –> 00:14:31,870
to get that right shoulder to come on to

254
00:14:31,870 –> 00:14:33,550
the mat as well so you deepen the

255
00:14:33,550 –> 00:14:36,959
stretch along the left arm

256
00:14:45,720 –> 00:14:52,319
coming back up walking over into your

257
00:14:52,319 –> 00:14:56,410
seated position reaching the arms up

258
00:14:56,410 –> 00:14:59,430
exhale bring your knees together

259
00:14:59,430 –> 00:15:02,680
releasing the hands over to the floor

260
00:15:02,680 –> 00:15:06,060
into your Child’s Pose

261
00:15:06,300 –> 00:15:08,430
staying here for a moment

262
00:15:08,430 –> 00:15:14,399
breathing in and exhale let it go

263
00:15:15,269 –> 00:15:17,860
rounding up the spine up to a seated

264
00:15:17,860 –> 00:15:20,769
position we’ll go ahead and make

265
00:15:20,769 –> 00:15:22,120
yourself comfortable on your mat

266
00:15:22,120 –> 00:15:25,389
crossing your feet in front and resting

267
00:15:25,389 –> 00:15:28,120
your hands on your knees taking a moment

268
00:15:28,120 –> 00:15:29,949
to roll the shoulders back a few times

269
00:15:29,949 –> 00:15:35,829
and breathe inhaling reaching the arms

270
00:15:35,829 –> 00:15:39,490
up to the sky exhale hands together over

271
00:15:39,490 –> 00:15:42,579
to your heart bowing down to your heart

272
00:15:42,579 –> 00:15:44,500
and thinking yourself for this wonderful

273
00:15:44,500 –> 00:15:46,959
practice today for allowing yourself to

274
00:15:46,959 –> 00:15:50,110
start your day in a great way thank you

275
00:15:50,110 –> 00:15:56,639
guys so much I’ll see you again soon bye

276
00:16:13,370 –> 00:16:16,610
[Music]

277
00:16:19,310 –> 00:16:21,370
you

278
00:16:23,760 –> 00:16:26,899
[Music]

279
00:16:30,790 –> 00:16:35,190
[Music]

280
00:16:38,970 –> 00:16:47,480
[Music]

281
00:16:55,150 –> 00:16:57,210
you

282
00:17:01,180 –> 00:17:04,620
[Music]

283
00:17:08,319 –> 00:00:00,000
you

Leave a Reply

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