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does yoga tone your body
hey guys welcome to beautiful gili, meno island this island is just outside of lombok and it's part of the three gili islands around here and i'm so excited to bring you a yoga workout for core now this yoga routine is going to be focused on and i slow some stretches, but as well as i'm going to really give you some tough exercises for your abdominals
does yoga tone your body , so she you guys are ready grab a mat [and] let's do it alright guys, so we're going to start today at the very back of your mat starting with the deep reach up to the sky and then exhale just release the arms just giving yourself a moment to bring all of your awareness to your breath exhale slowly dive it all the way down until you're standing forward fold
just taking a second here letting go of any tension in the neck feel free to move your head around a little bit if that feels good inhale halfway, and then exhale go ahead and move forward into your plank position holding this high plank first just to find your center and then we're going to start with our double knee pumps. you're going to bring one knee in and back two three four five six
seven keep going pump and nine ten you got last two eleven last one 12 awesome hold it here, and then take your float chaturanga, dandasana upward facing dog opening the shoulders the chest and then exhale take yourself all the way back into your downward-facing dog holding here for a moment and then slowly make your way back over into your high plank position and then transfer your way to one side opening to our side plank
pulling the belly button right into your spine and from [here] we're going to add a leg lift simply lift your leg right up to the sky and then bring it down nice with control here. don't rush it or now last one is a lift your leg up hold it bending the knee and then planting the ball or the entire foot to the inside of your thigh slowly extending the leg back out with ctrl. c. you can point your toes to the front hold and then slowly release the foot taking yourself into a nice deep stretch here if that [other] hand is reaching to the top of the mat and then slowly we're going to make [our] way to our elbows side plank and keep that front foot grounded and when you're ready
doc your feet if you can hold it elbow touches and open and two and three see if you can have physical contact with the ground and your elbow by very nice keep going guys six really working those obliques here seven and eight and nine last one and ten awesome holls just pump the hip two three four five six
seven eight awesome, take it down and then taking that top knee bring it into your chest and then slowly reach the opposite arm away from you into your spinal twist giving yourself a moment here just to breathe to catch your breath give those abs a little bit of a break just bring yourself into this present moment working the muscles in the body wonderful all right let's roll over to the back you're going to take that same knee that's bent and pull it into your chest
other straight leg lifts above the ground we're going to read both arms forward first thinking about pulling that [bellybutton] right into your spine reach the arms up to the sky and then slowly from your just bend the elbows and press up and keeping that straight leg hovered above the floor five six and seven last one you guys ate beautiful keep those arms. low single switches two three four five six seven eight more you guys eight? seven six five
four three two one awesome jobs stay there extending that top knee now holding and breathing thinking about that forehead touching the knee a really nice deep stretch for the hamstrings holding here, then slowly extending the arms forward and then slowly just drop [that] bottom leg to the mat and then take [that] same arm. wrestle. leg is straight take it to the side other arm behind your head
release the top leg and then kick it high and touch the opposite elbow to the knee to kick three nice and powerful here for again working the obliques spies working the lower abs six and seven good last one hold it take that straight arm. bring it behind your head as well lifting the bottom leg off the mat and taking our straight single legged switches now with a twist so when you're ready switch 1 2
3 4 5 6 7 8 9 10 awesome job pull the knee in take a quick little break and then from here go ahead and bring both knees into your chest come on up we're going to switch that so go ahead and bring yourself over to plank position first remember shoulders above the wrists pulling the belly button right into your lower back really find that connection here, and then when you're ready take your flow upward facing dog and
then take your downward facing dog just give yourself a moment here go a little deeper press those heels a little bit more rounding through the spine into plank this time opposite knee to elbow and step back two three raising that heart rate four five six seven eight nine ten
take a chaturanga, dandasana upward facing dog downward facing dog beautiful jazz catch your [breath] come back to plank and let's take it to the other side now side plank the other side they haven't done yet extend and hold and when you're ready, we're going to add those leg lifts simply lift the top leg and bring it down with control too now even if you lifted not very high it's okay. it's all about finding the control and the muscles here bending the knee now planting the foot or the ball of your foot to the inside of your thigh if you're advanced enough try to extend the leg
bring it forward and then plant your foot to the ground holding your nice big stretch lengthening the side of the body and then supporting yourself to come down onto your elbow side plank hold it here now for those of you that find the full of [a] [plane] [too] difficult today in this position otherwise you can stack the feet let's do the elbow touches and open two and three beautiful 45 again find that control in the movement six seven eight
two [more] nine last one and awesome a hole just pump it up two three four six seven and eight awesome, bring it down and then make your way all the way over [to] the side bending that top knee and then slowly transitioning into that spinal twist [good] [and] just hold that position breathe find your center bring your awareness to your body
give those muscles a little bit of a break here we're about to burn them a little bit more so to stay with me good one [more] deep breath in and then exhale let's roll over to our back that's [aiming] that spent it's going to come right into your chest pull it in now you're going to lift the bottom leg off the mat or keep it on the ground if you like to take it easier and then from here as you hold you pull the belly button to your spine and extend both arms up to the sky let's take that press. you're going to simply bend your elbows and extend and inhale exhale 4 and 5 and
6 last 27 keep that leg up hold it eight press the arms down hold single x which is go two three four five six seven eight eight more eight seven six five four three two one great job, you guys awesome elk standing that leg slowly pull the belly button to your spine
if you can keep the bottom leg off the map and feel that nice deep stretch through the hamstring breathe inhaling sure knows slowly exhale through your mouth some let's bring both hands behind your head you're going to take that opposite elbow touch the knee and open two four five you got it six eight hold it transitioning into our twisted kicks so what you're going to do is actually drop the bottom leg drop the top leg
that right arm is going to extend you're going to kick and open two three again, we're still working the oblique muscles an amazing exercise for the waistline for the lower, abs really tightening that core alright last one. i want you to hold it there lift the top leg off the mat [now] straight single egg switches. do your best three? six seven eight nine great job releasing the body and give yourself [a] big hug knees right into your chest and then extending both legs in both arms
take a deep breath in and then exhale rolling yourself up to your seated head to toe forward fold see if you can reach the toes if not try to reach the ankles thinking about folding from the hips keeping that back straight and release right up taking my hands now behind your back and then lifting the hips right up to the sky to your reverse plank hold it here drop the head back feel that nice lengthening stretch through [the] stomach and then with control take it back down cross your feet and then we're going to transition right into our plank position again so transition through your seated posture, or just bring the legs around
holding a blank here and just taking a moment to catch your breath and then take that flow upward facing dog inhale exhale downward facing dog press the heels down feel the stretch to the back of the legs allow the sternum to fall right into the mat [here] opening the chest and a heart coming back to your plank position now from here. we're going to do a little [push-up] what you're doing is you're coming down and trying to hover get as low as possible pull the belly button to spine
and if you're advanced and them see if you can lift your right foot off the mat and then see we can lift your left foot off the net balancing on one foot hold core is really important here pull it into your spine then when you're ready take your belly and your entire body over to your mat we're going to take our boat posture now if you're a beginner or starting out with yoga start with one leg if you like to challenge yourself start with both legs grabbing the ankles flexing the feet and then lifting the body lifting the chest off the mat
thinking about keeping those knees as close together as possible your toes pointed away from you lift and arch stretch the chest stretch the belly some take it down releasing the feet you can stay here for just a quick little break or you can take a little bit of a cobra here to stretch the arms wonderful we're going to repeat that one more time so if you did the one leg you're going to grab the other leg now if you did both legs you're just going to do it again
grab the ankle or ankles lift up flex the feet this is your second time around so see if you can go a little bit more lift a little bit higher throwing those knees together flex the feet hold it beautiful and slowly release well done, you guys go ahead bring the hands right next to your body the breath in exhale push yourself over to your knees and then let's just relax the back in a child's clothes taking a moment here to bring your awareness back to your breath during a gentle stretch [to] the shoulders
allowing the hips to think right to your heel just take a moment to thank yourself for pushing your body through this practice today really waking up your core muscles come on [up]. let's just take a deep breath and reach both hands up to the sky palms together bring the hands to your heart thank you guys so [much] for joining me [today] on our yoga workout for your core if you like this video feel free to check out the other yoga workout videos like our [yoga] for legs or a morning yoga from abood and if you haven't subscribed to our channel yet feel free to click the subscribe button to always stay up to date on our latest videos
lots of love, and i can't wait to see you again. bye you
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