Judul : denise austin hot body yoga
link : denise austin hot body yoga
denise austin hot body yoga
(calm music) - hi, my name is laura myren, and i'm here with gymra, and i'm wearing my new gymra leggings, which i'm loving working out in them.
denise austin hot body yoga, you can find them on etsy right now, and then they're gonna bewebsite and all over soon, so make sure you check these guys out. they're so fun and comfortable.
we're gonna do right now our level two lower body program for the yoga sequence, so lay it on down, don'tget too comfortable, but do lay down, bridge pose. safe, healthy, excellentwarm up for the body, so lift those hips up,bridge, chin off your chest. make sure there's lots ofspace here behind your neck. so you're not crunching your neck, lift your chin off your chest.
engage your glutes withoutclenching on for dear life, and you've been doing that core program, so hug your navel up and in,here we go, down and out. 10, squeeze, press downthrough your heels. pretend you're trying to drag your feet back toward your head, five more. engage your abdominalslike you're doing a crunch. four, squeeze your glutes atthe top without over clenching. two more, lift and hold, five, four,
three, two, one, holding bridge, and lower it all the way downto the ground, really good. similar but different,i call these frog pumps. bottoms of the feet together, knees wide. we did this in level one, nowlet's do the full pose, okay. so hands by your side, pressthe bottoms of your feet into each other, chin off your chest, squeeze your glutes, and down. work your inner thighs,work your outer thighs.
press the bottoms of yourfeet into each other. suck the navel up and in, here we go. eight, seven, six, five, excellent, four, three, keep hugging the navel up and in, two, hold this last one up, squeeze, press the bottoms of yourfeet into each other, try and brings thoseknees out a little wider,
squeeze your hips up, three, two, and lower all the waydown, really nice work. roll it on over to your stomach and actually onto all fours. shoulders over your wrist,hips over our knees, pull your shoulders down the back, and i know you've been workin' that core, so lift your abdominals up, okay. lift your right leg up and hold.
we're gonna do hurdles,so tap your foot out, to the left and up and over to the right. to the left, to the right. now try not bounce and rockthough the torso, right. i want you to keep your torsostill, squeeze your glutes. i'm all about workin' thoseglutes, right, here we go. eight, seven, six, five, keep your next long, three, as you're doing great.
just remember how good it'sgonna feel when you're done. two, one, lift and hold, bend your knee, pulse the leg up. eight, seven, six, five. try not to bounce or rock your torso. lift your belly from the ground, and switch your sides,right into the other side. stretch your legs straight out. tap your leg over to the right
like you're lifting it over a branch, over to the left, here we go. up and over, up and over. remember, no pulsing, notwerking through the upper body. save that for the weekend. they're right to do sometimes, but we really want to isolateworking the lower body and not just kind of momentumflopping around, right. keep working, up andover, so stay focused,
feeling how much you're doing. you'll get so much more out of it if you really focus onengaging your glutes and your hamstrings, two, one. hold it up through center. bend your knee, flex your foot. put a footprint on the ceiling for six, five, four. lift the belly buttonaway from the ground.
three, two, one, and done, awesome. downward facing dog. stretch the hips up and back. pull your navel into your spine. come back onto your knees, and let's take a goodhamstring stretch really quick 'cause i'm gonna needyour hamstrings open here. so bring the feet nice and wide. hinge at the hips, and come on down.
stretch the backs of yourthighs, or hamstrings. hands on the ground, hug your elbows in, andpretend you're trying to pull the ground, push, i should say. push the ground away from you. really open up the backs of your legs. get those nice and warmed up. now come halfway up, reachout with a long spine. turn your toes out.
bend your knees, this is that goddess squat we worked in the round one. here we go, it's our warm up. now, straighten your legs,sit the hips down, you got it. eight, down, make sure you'rewidening your knees out. five, down, press down through your heels. halfway down, all the way up. three, tuck the navel up and in, two, hold it down, hold, hold, hold.
bring your elbows to your inner thighs. so we're dynamically warming up, right. i want you opening the muscles 'cause we gotta, we need them kinda open for some of the thingswe're gonna do today. and then i also wantyou working the muscles to get the blood movingand the muscles warmed up. so here we go, straighten your legs again. outer edges of the feet parallel.
come on down and hold. with three, two, one more time, come halfway up. now, turn your right toes open 45 degrees. bend your right knee in linewith your second and third toe, and lift your left toes up. now if your knee buckles in, you just gotta come up higher, okay. i don't want your knee buckling in.
knee in line with yoursecond and third toe. now switch it rightover to the other side. call this crouching tiger, roar. (laughs) and here we go, take itto the right, stay low. take it to the left. engage the leg muscles on the leg. take it to the right, we don't want to collapse through the knee, to the left. you've got four,
you've got three, two, one more. this time, come to the front. back to downward facingdog, hips up and back. bend your knees, look forward. you're gonna land in that goddess pose, so step or jump yourfeet as wide as your mat, turn your toes out, land withyour thighs parallel together. here we go, up and down,eight, down, seven.
remember, don't let yourknees and shin come forward. i want your knees and shins staying back, so you press down through your heels. squeeze your glutes, two, and one, this time you're gonna come down. hold it down to the squat, malasana. widen those knees, open your hips, drop your tail toward the ground, broaden through your collar bones.
hug the navel up and in, three, two, enjoy this. keep your knees wide,don't let 'em buckle in. keep the knees wide, pressdown through your heels. stand all the way up, andbring those feet together. it's why i call it thegymnastics, i think. (laughs) lift your left knee up, mm-hmm. reach your arms up. cross your ankle over your thigh,
and sit the hips down, squat. okay, let's do this five times. find a spot to look at that's not moving. stand up, sit down. four, press down through your heel. stick your butt out. two, i know you know how to do that. one, hold it down, lift your knee. whoa, lift your knee your up.
and here we go, stepback to crescent lunge. find a spot to look at,step your left foot back, crescent lunge, you got it. lower your hands to the ground. you're coming right into standing splits, so lift your left leg up. now if you need somethingto prop your hands up on, no problem, right, putyour hands on a chair, your couch, a couple yogablocks, whatever you got.
here we go, left legcomes to the right ankle, and you lift it back up, down, up. now, same thing weworked in those hurdles. turn out to be like pulsing and rocking. keep your upper body still, squeeze your left glute, three, two, one, hold it up, pulse five, four, three, two, one, feet together, chair pose,bend your knees right away.
you got this, stand up,and lift your right foot, cross your ankle over your thigh, flex your foot, andsit those hips on down. makes you feel a stretch through your hip, but we don't want to besinking, right, here we go. down and up five times, five, send the hips back, four, hug the navel up and in, three, pubic bone lifts the navel,
two, stick your butt out, one, hold it down, three, two, find a spot that's notmoving for your balance. lift your right knee, andstep back, crescent lunge. good work. lift your pubic bone towardyour navel, engage your belly, bend your knee, hands tothe ground, standing splits. lift that right leg up. i don't care how high you lift it, right.
i'm not like the mostflexible person in the world. you're just doing your best, here we go. down and up, right footto left ankle, and lift. seven, hug the navel up and in, six, five. shoulders are relaxed, back is strong, so make some more space between your shoulders and your ears. hug the navel up and in, three, two, hold it up, pulse five,four, three, two, one,
chair pose, sit those hips on down, reach it up, good work. plant your hands, and step to plank. aren't we so excited fora plank pose? (laughs) lower all the way to the ground. arms by your side, shalabhasana, so you're just gonna lay on your belly and lift everything up. so now i want you to feelyour hamstrings engaged.
reach out through your toes. i want you feel your quadriceps engaged. tighten your kneecaps,straighten your legs, and then engage your glutesto lift your legs up. now just bring the legs, down, up, seven, up, six, squeeze, five, four, just gettin' warmed up, three, two, one, and hold. okay, lower all the way down and rest.
downward facing dog, place your hands on either side of your ribs, push up and back, downward dog. all right, lift yourright up, down dog splits. that's what we get to do. bring the right foot tothe left ankle, and lift. now take it out to the right side just like you did in yourhurdles, up and down, up and down, that's two.
that's three, you got two more. up, that's four. one more, hold it up. step your right foot all the way through. crescent lunge, bend yourright knee nice and deep. okay, warrior two. now right knee right in linewith your second or third toe. hug the navel up and in, good. you're gonna hold this one for a bit.
you should start to feelthis in the right leg, and what i want you to dois engage your right glute. scoop your right bum underneath you. find that glute muscle that you worked in the bridge and in the frog pump, and get it working here. okay, last breath, see ifyou can sink a little deeper without letting the back legcollapse, keep it strong. lower the hands downaround your front foot.
standing splits aroundtwo, lift your left leg up. this time, check it out. you're gonna bring your leftknee to your right shin. press down through your heel. remember don't let yourknee and shin come forward. sink back, lift allthe way up, here we go. seven, up, six, hug thenavel up and in, five, four, three, you got this, two more, one, reach it up.
okay now, like you're goinginto that same position, but step your left footto the ground behind you. reach out through yourchest, curtsy lunge. now, stand up and lift your left knee. step back, curtsy lunge,here we go, eight, up. make this front leg do the work, press down through the heel. six, five, find somewhere tolook at that's not moving. i've got this little boat out here
that i'm staring at to help my balance. two more, pulse it down, eight, seven, six, five. up and down, not forward and back. up and down, three, two, hold, hands to the ground,step back to plank, phew. lower all the way down,let's take a cobra pose here. uncurl your toes, tops of the thighs down. tops of the feet down, rollthose shoulders back and lift.
firm up your legs. pull your chest forward, yourelbows are bent for cobra. hug the elbows in, lower down. all right, downward facingdog, one side to go. lift your left leg up,let's take those hurdles. left foot to the right ankle. lift it up and over,bring it out to the left. here we go, up to the right. up to the left, up to the right.
really focus on what you're doing, so engage your left glute. keep your upper body asstill as you can, two. one more round. now lift the left leg up and hold. step your left foot all the way through. crescent lunge, reach your arms up. get that action through the belly. work your back muscles to pullthe shoulders down the back,
and relax your traps. now here we go to holdwarrior two, open it up. all right, one final big breath here. i know your legs are shakin',they're talkin' to you. hallelujah, hands to the ground. slide your left foot back a little bit, and lift your right legup, standing splits. now here we go with thosesquats, those lunges. right knee to left calf.
sink down through your heel, do not let your knee comeforward, no bueno for your knee. here we go, eight, sink down and back. seven, squeeze your glutes. six, make sure your each shoulders aren't all up in your ears'business, make some space there. four, three, stay slow and active through the legs. last one, hold it up.
now like you're cominginto that same position, bring your right kneetowards your left calf, okay, and then you step it onthe ground behind you for the curtsy lunge, reachout through your chest, stand all the way up, lift your arms. here we go, stand up, lift your right knee out in front of you. step the right foot, crossit behind you, curtsy lunge. seven, step back, six, step back.
make your front leg doso much of the work. find something to look at for balance. think about pressing downthrough your front heel. engage the legs, work that glute. two, hug the navel up and in. pulse down, five, four. pulse up and down, not forward and back. up and down, up and down,up and down, hold it down. hands to the ground, plank pose.
(breathing) lay all the way onto your stomach. all right, yogi seals. i love these, and we did these last time. so, bottoms of the feettogether, knees out wide. now, don't prop yourself uplike i'm doing right now. you want to rest yourforehead down in your hands. push the bottoms of your feet together just like you did for the frog pumps,
and here we go, liftyour legs up and down. go, up, seven, six, five. pulse up, go eight,seven, six, five, four. hold, okay release down. nice work, downward facing dog. all right, let's put all that together. we know the moves now,lift your right leg up. hurdles, five, up, four, up, three, two, one.
lift up and hold, step yourright foot all the way through. right into warrior two, good. lower your hands, herewe go, standing splits. eight lunges, eight squats here. seven, six, five, four, stretch out through your legs. two, one, hold it up. now, bring your leftknee toward the ankle, toward the calf, standup for the curtsy lunge.
here we go, up and down, eight, seven, six, it might be easier for balance to have your hands up to theside or maybe on your hips. three, two, we gottapulse down, here we go. pulse, up and down, pressdown through the front heel. press down, up and down. three, two, one, hands to the ground. guess what we get todo, handstand kick ups. hop that right foot a little further back.
shoulders over wrists,bend your right knee. use the power of the legsto lift up, and down. four, and down. three, keep the leftleg straight and strong. two, one more. okay, all the way back to down dog. so you might start to find some hang time in there over time. just make sure there'sno like small children
or puppies that you'regonna land on. (laughs) be careful, here we go,left leg up, hurdles. five, up, four, squeeze, three, squeeze your glutes,two, squeeze your glutes, one, up, and step it allthe way to a crescent lunge. reach your arms up right into warrior two. lower your hands, standing splits. eight times, knee to calf, and lift. seven, press down through the heel.
six, hug the navel upand in, bend your knees, keep that front leftheel down, down, down. press down to that heel. last one, lift up, hold, hold, hold. here we go, another curtsyleg, bend your front knee, lightly land your back foot to the ground, and let's lift, here we go. lift the right knee, step back. knee, step back.
so, i know you're feelingthis, i'm feeling this, but we're gonna try and maintaincontrol and stay as best relaxed as we can eventhough we're challenged. so as best we can, we stayfocused, we stay calm, two more. hold this one down, pulse up and down. five, four, three, two,one, hands to the ground. handstand kick ups,lift that right leg up. now keep your right leg straight. push off the left leg, five.
four, three, keep the legs split. don't even try and bring 'em together. keep 'em split, keep 'em split, two more. one more. okay, child's pose. ooh, so handstand kick ups. it's the power of thelegs, the bottom leg, but a lot of the topleg is pulling you up. so you want to think about thetop leg also pulling you up.
all right, round two of our yogi seals. so, again, bottoms of the feet together. knees out wide, and here's the trick. if you want to get a little more movement, stack some blankets underneath your hips. not underneath your legs. make sure they're justunderneath your hips, your pelvis, your pubic bone,your fresh and sweet area. right, so. (laughs)
and that'll give you a little more lift in lower if that's whatyou're wanting, okay. here we go, eight, seven, six, five, four, three, two, pulse up, here we go, eight,seven, six, squeeze, squeeze. bottoms of the feet staytogether, knees out wide. three, hold it up, hold, hold, hold, hold, hold, hold, hold, hold, hold.
whoo, release, okay, phew. down dog, up and back. okay, here we go. step or jump your feet outside your hands. goddess squat, so land with your thighs parallel to the ground,knees over ankles, hold. now reach out throughyour chest, okay great. so this is gonna be ourinstagram worthy move, so i want to see you,all of you work this,
and post it and tag gymra 'cause it's super sexyand so fun, so here we go. hands behind your head, elbows wide. balance on your left leg. we did this on the first level. pulse up with the right leg, five, four, three, two, one, hands to the ground. step or hop back to plank. step or hop back to goddess pose.
hands behind your head,balance on your right leg. standing clams, five,four, squeeze your glutes. three, two, one, land it down. step or hop forward,here we go, other side. five, four, three, two, one, back down. step or hop, land in goddess, up, pulse. five, four, three, two,one, all the way down. (exhales) up, five, three, two, one, back.
do it again, pulse. five, four, three, squeeze your outer hips, back down. you got two more sets, go. hands behind your head. work those outer glutes, workthe hips, all the way down. last one, here we go, balance, pulse. five, four, three, two. this time go back toplank, and stay there.
i know, just what you wanted to hear. did you do 'em? did you do all of 'em, all of 'em. did you add in some bonus,you better have. (laughs) lift your right leg up, pulse up. squeeze your glutes, squeeze your glutes. three, two, switch your sides, go. eight, seven, six, five, four, three, two, hold plank.
step or hop back, forward togoddess, go, malasana squat. should stretch your hips, your glutes. widen your knees, lift your chest. okay, keep those knees out wide. press down through your heelsand stand it up, all right. balance on your right leg,lift your left leg up. warrior three, all the way back. okay, now, whatever arms aregonna work for your balance, i'm totally okay with, byyour side, out to the side.
more challenging wouldbe biceps by your ears. slight bend in your rightknee is find with me. lift all the way up, lift your knee. here we go, you got six more. hinge from your hips, thisis your deadlift action. lift all the way up. work your right glute,your right hamstring. you're gonna also workthe back of the left leg. and up, and five,
and up, and four. you know to hug the navelup and in when you come up. three, press down through the heel. do not let your back round,keep your back straight. and next time you come to warrior three, hold it there, step yourleft foot to the ground, bring your hands to theground in pyramid pose. now we did these in the last level one, so let's go right into 'em
since you know how to do 'em. you're gonna lift your back heel up. sit your hips straightdown, knee over ankle, and up, let's go, 15, 14, 13, keep your back as long as you can. press down through the front heel. do not let your knee comeforward, keep the knees back. two, hold it up, one,stretch your hamstring.
put your left foot back on the ground. reach out through your chest. lift your right waist awayfrom your right thigh. stretch your ankles. okay, check this funky transition out. bend your right knee, take your left knee and put it behind your leg. finally a stretch, this is yoga isn't it? when are we gonna stretch?
okay, lift up nice and tall. put your left arm up towards the sky. hook your left arm around the leg. twisting, and just stay nice and tall. shoulders moving to the back of the body. breath in your lungs. guess what we get to do, more bridge pose. lay onto your back. right foot down, bend yourleft knee in toward your chest.
now straighten your left leg up. bridge pose, single leg. five, breathe, pressdown through your heel. think about dragging your right foot back towards your headjust like you were before. hold it up, hold, hold, hold. lower all the way down. rock yourself forward and back, and you're gonna rock yourselfall the way up to chair pose.
up, and hold. all right, second side. lift your right knee up. transition right into warrior three. you can definitely bend your left knee. now i want your but cheeks even. don't lift your right butt cheek. keep your butt cheeks even,even-steven butt cheeks. lift your right knee up, here we go.
six, take it back. five, so try not to justkind of flop around. give this your full attention. i want a straight line from the crown of your head out through your sacrum. right, you got a little curve in the lumbar spine, that's good. you're hugging the belly up and in.
don't let the shoulders hunch forward. two, last one. work the backs of the legs, hold. bend your left knee, lightly land your right foot to the ground,and bring your hands down. this is pyramid pose, soit's not a big, long stance. your feet are actuallya little close together. all right, lift your back heel up. pour the weight into your front leg.
down and up, 15. 14, 13, 12, press down through your heel. work that left leg. you want the left leg, the front leg, doing most of the work. six, four, that's two, okay, hold it up straight.
put that right foot backon the ground for pyramid. lift your left waist, your leftribs, your left abdominals, away from your front left thigh. firm up your leg, so firm up the kneecaps. stretch the back of your left leg. feel up on your sexy gymra leggings. they're so smooth andcomfortable, you guys. i just wanna, i just wanna rub 'em. (laughs)
okay, bend your left knee. back leg comes behindyou, and sit it on down. okay, so i want bothyour butt cheeks down. we're not leaning into oneside, butt cheeks down. lift up tall. and if you have a beautiful ocean view while you're doing this, it doesn't hurt. reach your right arm up,and take it across, twist. whoo, my back just cracked.
see, no chiropractor,less doctor appointments, less low back pain, just comedo yoga with me all the time. all day, every day. all right, lift your chest,and twist a little deeper. (laughs) too much sunshine,you guys, i'm sorry. okay, come all the way backthrough to center, lay it down. all right, arms by your side. bend your right kneein towards your chest. lift your right leg straight up
and actually like straighten it. that's your quadricepmuscle, straighten your leg. here we go, hips come up and down. up, seven, both the legs should be tired from all the work you just did, but you're staying engaged, even when you're tired, five, four, three, two, hug the navel up and in, okay, lower it all the way down.
guess what we get to do,rock up to chair pose. you can built up some momentum. rock forward and back acouple times, three, two. here we go, all theway up, chair pose, go. (laughs) make a little soundeffect when you do it too. okay, stand all the way up. firm up your legs, reach your arms up. big inhale, fill your lungs. exhale, hinge from yourhips and fold forward.
pull your chest long. pull your chest forward,shoulders slide down the back, and then keep that to step to plank, and hold your plank for five, three, two, and let's go rightinto downward facing dog. okay, engage your rightglute, lift your right leg up. step your right foot allthe way through your hands. now, instead of crescent lunge, you're gonna come into warrior one.
put your back left footdown on the ground. stand on railroad tracks,and lift your arms up. okay, similar butdifferent, are you ready? you're ready. lean into your front leg,lean into it, lean into it. get light on your back leg,and lift your left knee up. now, option one, hand to knee and twist. option two, hand to foot and twist. okay, here we go, we're gonnastep it all the way back.
release the leg back towarrior one, are you ready? you are, let's do it. lean forward, lift up, twist, hold the foot or the knee. release to warrior one, that's two. up, twist, release, warrior one. up, twist, stand, hold, up, twist, hold,
release, that front leg is workin'. two more, up, twist, hold, warrior one. up, twist, hold. oh my gosh, there's more,don't go to warrior one. cross your ankle over your thigh. sit down and up, five, you remember these. two, hold. oh my guys, you gotta balanceon this right leg still.
lift your left leg up, standing clam, go. five, four, three, two, one. goddess, step back to plank, hold. all right, shake that right leg out. if you're not shaking it out, do it now. i'm gonna come get you,you gotta shake this. it helps, i promise, here we go. step your left foot forward. right foot out to the right.
put your foot on theground for warrior one. it's like crescent lunge but different. you're trying to square your hips. all right, lean yourweight into the front leg. now, option one for these is gonna be hands onthe knees just like so. option two, hand to your foot, and twist. now release the leg,step back, warrior one. here we go, lean theweight into the front leg.
lift off, twist. step back, warrior one. i think that's two. (laughs) oh man, that means wegot a few more to go. twist, step back, warrior one. do it again, lean forward. lift off, twist, back to warrior one. you got this, lean forward, twist. two more to go, here we go.
release, step back, warrior one, lean the weight forward. twist, release, step back, warrior one. here we go, lean the weight forward, twist, hold the foot or the knee. okay, you know we are adding on. cross your ankle over your knee. set those hips down, five. flex your right foot, four.
engage your core, three. upper trap soft, two. hold it down, standin' with the knee. let's go to five standing clams, go. five, four, three, two, goddess squat, and hands back to plank. all right, we're not done here. if you did the coresequence, you know this one. 10 times, low jacks, hopthe feet out, and in.
i'm sorry, plank jacks. four, three, two, one. guess what we get to do? step or hop forward, goddess. lift your chest, come on up. low jacks, we did this inlevel one, so you know these. eight, seven, core tight. hold it out wide, take it down, plank.
now, option one, repeatthose same plank jacks or, of course, donkey kicks, go. two, one, hold your plank. one last time, low jacks. eight, seven, six, five, you got this. four, three, hips low, whoo! hold it out wide. (laughs) i'll sing to you, plank. flip it over.
oh, great. who's bringin' me a coffeeor a cocktail? (laughs) i'm just kidding, hands behind you. fingers point forward. roll your shoulders back, lift your chest. now lift those hips up. crawl your feet together. just like you did onyour back in bridge pose, lift the knee, stretch it up.
down and up, eight, seven. press down to the heel. four, three, two. you gotta go right into your second side. knee, stretch, go. eight, seven, thinkstraight down, straight up. four, three, two, one, hold, feet down, butt down, bottoms of the feet together,knees out wide, stretch.
turn and face you. i know, yoga, we should take these stretches, right? (laughs) widen your knees toward the ground, and reach your chest forward. okay, downward facing dog. can we put some, all ofthis, kind of, sort of, mash it all together? (laughs) why not, here we go, liftyour right leg up, hurdles.
three, squeeze, two, one, hold it up, step your right foot forward. come into warrior one insteadof the crescent lunge. and here we go, lift your knee, twist. you've only got five this time. that should feel greatcompared to last time. four, back. three, and you can hold the knee, you don't have to hold the foot.
bend your knee, big step back. back to warrior two, hold. i'm sorry, warrior one. now we go to warrior two, there we go. get your warriors right. lift the left leg up. five times, knee to calf. five, four, three, two,
one, hold. little handstand kick ups, go. three, two more, arms straight and strong. last one, now we gottaland in a curtsy lunge. lightly land your left foot to the ground. lift it all the way up. curtsy lunge, knee, just four more. knee, hug the navel up and in.
two, hold it up. right into clams. bonus five more, five, four, three, two, one, goddess pose. hands to the ground, plank. lay all the way down. here we go, yogi seals. second to last time for these. let's go, eight, seven,
six, five, four. downward facing dog, all the way up. here we go. two sides, second side, left leg up. five, up and over. four, up and over. three, two, one, hold it up, step the foot through,
warrior one, back foot to the ground. reach your arms up, five times. work that balance core, gaze. lift the knee, cross, and twist. all the way back towarrior one, that's one. lift the knee, cross and twist, and back, three more. knee, twist, back,
knee, twist. (laughs) that's gonna happen sometimes, right. one more time. back, we got this. open up, warrior two. here we go, lower yourhands to the ground. standing splits, five times,right knee to left calf. here we go, five, up, two,
five handstand kick ups. shoulders over wrists,keep that right leg ready. five, remember, keepthat right leg straight. four, look out on theground in front of you. three, look out on theground in front of you. two, (sings) one more to go. (laughs) i sing to you. you're gonna land in a curtsy lunge, so lightly, step thatright foot behind you.
reach it on up, and here we go. up, step it back for the curtsy. utch, utch, i don't know what utch means. up, press down through your foot and heel. you're almost there, three. two, one, stand up, hold it up. clams, here we go, 10, nine, eight, this time you know
there's 10 coming, so i can't fool you. two, one. come down into goddess. step or hop to plank. okay. bring your right kneeforward and wide pigeon, and you're just gonna stayhere for about 20 seconds. you've got one more bigpush on your back here. and they're wheel push ups, orurdhva dhanurasana push ups.
so we did bridge pose towarm up, up and down, right, and now we're gonnatake it a notch further. switch your sides, carefullystretch up and back. left knee forward and one. now the key with theseurdhva dhanurasana push ups, or wheel push ups, is to get your butt all the way to the ground like you did for bridge, and then lift your butt all the way up,
so you get a full range of motion. right now, we're juststretching those hips to help open us for the back bend, and we're not fooling, iactually want you to stay lifted, so you just keep working the opening of the front of the body. and before we lay down, onebow pose, bend your knees. grab the outer edges ofyour feet or your ankles. keep your feet into yourhands, lift your chest.
hold, hold, hold. got a nice, good crack in my back. totally worth it. feels good to move, move in. blood flowing, release all the way down. flip it onto your back. let's start with 10 bridges. arms by your side, chin off your chest. here we go, 10 times, up.
nine, so i'm just reminding you, remind yourselves what this feels like. press down through your heels. pretend you're draggingyour heels toward your head. up and down and up and down, good work. okay, so now, let's putthese bridges to work in our wheel push ups, so, reach your biceps by your ears. bend your elbows, and place your hands
as wide as your mat by your ears. fingers point towards your feet. okay, hug your elbowsin a little bit more. press your shoulders in theground, puff your chest up. push up onto your head. now plug the shoulders down your back. push all the way up wheel. okay, now hang here, just afew breaths for this first one, and then we're gonna start to move.
root down through the inneredges of your feet more. feel that the outer edgesof your feet are parallel. all right, now, bend yourelbows, hug your elbows in. place your shoulders to the ground. bring your butt all the way to the ground. now press onto your feet,all the way back up. so i want you to focus for this one on working your legs,working your hamstrings, working your glutes, here we go.
eight, all the way up. all the way down, butt to the ground. all the way up. all the way down. you should feel these,right, in the glutes, hamstrings, and quadriceps. two more, my hands are sliding. last one, we're gonna hold it up. three, two, one, and done. (laughs)
where's the white, littlewhite flag, white towel. i surrender. (laughs) bottoms of the feettogether, knees out wide. feel up on your leggings, so smooth. (laughs) feelin' myself. all right, hug your knees in. take a twist, hug your rightknee towards your chest. and then now watch this. i'm gonna just pick my butt up.
scoot it over to the right side, and then take the knee across. and crack your back, that was delicious. trying to keep my rightshoulder on the ground, and i'm twisting through my spine, which should feel real good, and then stretching herethrough the outer hip. all right, all the way up through center. scoop your butt back to center.
now your shoulders stay where they are. just pick your butt up, and move it over to theleft, hug the knee in, and take it across, twist. we made it. so over time, you just keep practicing, and these things start to come together, but it takes time. so just keep coming back,keep practicing, stay patient.
maybe the first time,you'll only get through half of a video, that's cool. 10 minutes, that's betterthan nothin', right. 10 minutes of good is betterthan no minutes of perfect. let go of perfect, that's boring. and then come all theway back through center. super sexy, happy baby. you can hold the ankles, you can hold the backs of the legs.
and you're working on pressingthe backs of your hips into the ground, pullingyour knees toward the ground. towards, someday they'll touch maybe. maybe not, okay. release, make your wayall the way up to a seat. my favorite stretch becauseit works inner and outer hips and hamstrings, goes up towardsthe ceiling, legs out wide. hinge from your hips, and come on fold. now you stay and breathe.
toes up towards the sky. backs of the thighs pressing down, and then once you get that stretch, you might start to leanforward a little bit more. and then you might start tolean forward a little bit more. whoo, come on all the way up. all right, now, i highlyrecommend you take that shavasana. two or three minutes, lay there, relax. it's so good for your body,for your nervous system,
for your mind, for yourheart, for everything, okay. try just two minutes, three minutes. if not, i understand. i'll see you soon, keeppracticing, namaste. (calm guitar music)
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