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yoga tank tops for women
(relaxing music) - hi, my name is laura myren,and today we're gonna do part two of our yoga strengthwith upper body program. so let's get started. come onto all fours.
yoga tank tops for women , shoulders over wrists, hips over knees. and right up into downward facing dog. if you wanna bend oneknee at a time, you can. just hang here for a breath or two more.
okay, right into plankposition, shoulders over wrists. hold. now you can always come onto your knees, but today in level, in this part two, we're gonna try and reachit up a little higher by staying up on our toes. so here we go, hover down in chaturanga. elbows over wrists, keepthose shoulders back. lift from your belly,push back up to plank.
downward facing dog. okay, that was numberone, we've got four more. inhale, plank. chaturanga, keep those shoulders back. don't let the shouldersmove forward, keep 'em back, push back up to plank, down dog. three more. shift forward plank. elbows over wrists, chaturanga,push back up to plank,
lift from your belly, down dog. we've got two more. plank, chaturanga, plank, down dog. one more time, big inhale. exhale, chaturanga, hover. push back up to plank,downward facing dog. very nice. either from all foursor right from down dog, step your right footforward, place your back knee
to the ground. you're gonna recognizethis one from part one. low lunge, reach yourarms up towards the sky. if you're lucky enoughto be outside doing this in sunshiney day, andthen bend your elbows, squeeze your elbows down your back, squeeze your elbows togetherbehind you, four more. inhale, lift from your belly. exhale, use your backmuscles, squeeze it back.
open your chest, inhale. exhale. two more, inhale. inhale. exhale, i lied, i think we have one more. get to five. inhale, exhale, squeezeit back, lift your chest. great. reach your arms back up, loweryour hands to the ground.
step right in a plank. you'll once again recognizethese from part one, but today we're gonnado 'em up on our toes. so here we go, fivesuicides, plank suicides. right elbow, left elbow,right hand, left hand. four, right, left, right, left. elbow under the shoulder,hand under the shoulder. last one. it's all the way up andlower to the ground.
whoo. uncurl your toes, andslide your hands back to your elbows over your wrists. ideally, i want you landinglike that every time. roll your shoulders inthe back of the body so your upper arms areparallel to the ground. cobra push-ups. press your thighs in theground, firm up your kneecaps. lift your chest, inhale,draw your shoulders back.
exhale, slowly lower. pretend you're trying to dragyour hands toward your feet. slowly lower. three. keep your thighs on the ground. elbows bent. hold this last one up,pull your chest forward. again, elbows in, shoulders back. long spine, long neck.
lower down. here we go. second side, step your left foot forward, either from all fours or down dog. stretch your arms up, openup the front of your body. and then squeeze yourelbows down your back for the lat pull-down. lift your chest. open, open, open andwork your back muscles.
inhale, use your abs to lift. exhale, use your back to squeeze back. inhale, exhale. inhale from your belly,exhale pull through your back. one more, inhale. exhale, squeeze. really squeeze thoseelbows together behind you. reach it up, lower your hands down. here we go, step to plank.
let's see those plank suicides,this time leading with the left arm, here we go. left elbow, right. left hand, right. elbow underneath the shoulder,hand underneath the shoulder. as little movement throughthe hips as possible. up, up. down, down. keep your core tight,and elbows over wrists,
land all the way down. tops of the feet on the ground,tops of the kneecaps down. firm up your kneecaps so theyactually lift off the ground. five cobra push-ups, slow. use your back muscle, sowe're hitting that back. and it's a hard area toget just using body weight. so i need you to really focuson pulling your hands back toward your feet andreaching the chest forward. slow.
last one, hold five. four, three, two, and down. downward facing dog, up and back. all right, nice job, you guys. so step your right foot allthe way between your hands. this is gonna be the sameflow we worked in level one, so reach your arms up, high lunge. open up right into warrior two. this is just our flow to keep up moving.
reverse your warrior. lower your hands, step to plank. here we go, five push-ups. five, four, three, two, all the way down. cobra pose just one time. three, two and one. from your knees or toes, push up and back. second side. step your left foot all the way through.
pause here, find your balance. from your belly, liftyour chest up, lunge. here we go, warrior two. this is our flow to keep us moving, reverse the warrior, bend your front knee, and then lower your hands. five push-ups from your kneesor your toes, here we go. five, four. lift from your belly.
three, two, all the way down. uncurl your toes, one cobra pose. open the chest, work yourarms, work your back. i know. right into dolphin. so for this first one, let'sset it up nice and slow. come to all fours, forearms parallel. keep your forearmsparallel, lift your belly, pull your chest forward.
lift your belly even more. dolphin within hold. and we're just gonna hold this first one. shoulders over your elbows. rest your chest up and back. take some deeper breaths. you've got about 15 more seconds. try not to let your shoulderscreep up towards your ears. shoulders down the back, lift your belly.
okay, child's pose, rest it on down. all right, flip it over onto your back. tricep dips. we did these again in level part one, and now we're gonna upthe ante a little bit. so we're gonna go hands behind you, fingers point straightahead towards your feet, so not backwards. want the fingers pointingtoward your feet.
shoulders back and lift your head back. okay now crawl your feetall the way together, lift your right leg, stretch it up. eight, seven, six, five, bend those elbows back. keep squeezing them in. three, two, one. done. sit down, rest.
shake those arms out. woo. just getting warmed up. fingers point toward your feet. roll your shoulders back, lift your hips. crawl your feet all the way together. bend your left kneeand lift your left leg. eight, seven, six. hips up.
five. bend your elbows. you gotta bend the elbows,you gotta work those arms. flip the back over, dolphin, okay. so those tricep dips are great, you work the back of the arms. so that way when we're wavinggoodbye, we're waving with our back of our arms, we'rejust waving with our hands. (chuckles)
we don't want that. forearms parallel, shoulders over elbows. so we gotta lift yourbelly and at the same time glide your shoulders down the back, hold. now, pretend you're tryingto drag your elbows in toward each other, work your pec muscles. you want your back muscles really working to glue your shoulder blades on the back and not let them lift.
lift your butt up high, lift your belly. three, two. child's pose. rest it on down. all right, come on upinto downward facing dog, we're gonna go into ourflow again and add on some things that we just worked out. so, lift your right leg up, big inhale. step the right food allthe way through, lunge.
stretch your arms up, inhale. exhale, open to warrior two. reverse it, inhale, stretch up. and go, lower your hands,five push-ups let's add on. push up, hold, lift your right elbow. do it again. push up, hold, elbow. really squeeze thatelbow up, use your back. two, and up.
and one. and squeeze, hold. okay, side plank. lift your right arm up, hold. four. told you we're adding on. two. and flip it over, here we go, triceps. flip it all the way over.
we did these last time butnow we gotta up that ante, lift your right leg up, you got this. five, four, bend your elbows. bend your elbows even more. bend your elbows (chuckles). and lower down, flip it back over. plank. five cobra push-ups. use your back muscles, everybody.
pull your hands forward,pull your chest forward. keep your pinkie toenailsdown on the ground. they're gonna wanna lift up. pinkie toenails down. here we go, lift your elbows. three, two, put your right arm forward. lift your left leg up, hold. three, two, squeeze it back, lower down. wee.
okay, second side. big inhale, fill yourlungs, lift your left leg. exhale, step your leftfood all the way through. crescent lunge, inhale. exhale, warrior two. reverse, you got this,we're in it together. exhale, lower your hand, hold your plank for your five push-ups, thistime the left elbow lifts. five, up.
four, keep your neck long. three, lift your belly. ugh. two (exhales sharply). up. just remember, you're gettingstronger with every one hold. okay, side plank, hold. up, up, up, and here we go, flip it over for those tricep dips.
hips up, fingers point towards your feet. lift your left leg upthis time, here we go. eight. seven, bend your elbows. six. bend your elbows more. one, hold it. okay, flip it back over into plank. whew.
lower all the way down. five more cobra push-ups. elbows over ribs, shoulders back. thighs on the ground,firm up your kneecaps. let's do eight this time. seven. so our back muscles getreally weak as we sit and we slouch and we're on our phones. so we want really good posture.
it's good for your back. you'll instantly looklike you lost 10 pounds, but really overall it'sjust good for your health. hold it up, pull your chest forward. pretend you're trying to dragyour hands towards your feet. three, two (exhales sharply), one. all the way up and back,downward facing dog. okay. now, we've already donedolphin, let's do it again.
this time you're gonnaset it up from down dog. we did this in part one,so hug your elbows in, bend your elbows a couple inches. don't let the elbows come out to the side, i want your forearms parallel. bend your elbows two more inches. i'm in this with you. bend your elbows 'til theyhover above the ground and try and touch both ofthem down at the same time.
dolphin. you made it. now, try and lift bothelbows at the same time. spread your fingers, press down through the inner edges of your palms,push back up to down dog. here we go, five more. tap your elbows, five, four. this works those triceps too. lay it all the way down, whew.
(chuckles) i know. all right. here we go, you're gonna startwith your arms by your ears. we're gonna work those back muscles again, so really big on working the back, okay? i had low back pain for many, many years, and i worked on strengthening my back, and it's since gone away, totally. so here we go, just likethose lat pull-downs
we did in lunge, hold. like your arms are makinga w, lift your hands. squeeze your elbows together behind you. okay, here we go, reach arms by your ears. eight pull-downs. move with control. so, momentum is not a muscle. ugh, press it down. momentum is not a muscle andfat is not a feeling, okay?
flip it over. i'm full of all my little sayings. bend your elbows, make these robot arms. press your elbows down into the ground, keep your neck long. so we did these before, we'regonna up it a little bit here. i call these reverse push-ups. press down through yourelbows, and slowly lower. press down, slowly lower.
keep your core tight. down. lower. if it's too much, you can keepyour low back on the ground. two, and hold. push down, use your back muscles. now to up it. knees up. belly tucking in, here we go, eight times.
push down through yourelbows, reverse push-ups, go. four, belly tucked in. (groans) flip it over (chuckles). downward facing dog, everybody. okay, all the way back to our flow, let's add on even a little bit more. inhale, lift your right leg up. exhale, step the right foot through.
reverse the warrior, inhale. exhale, here we go, fivepush-ups with the elbow. right elbow only, three. one, hold it up. side plank. oof. flip over (chuckles). it helps me if i make soundeffects, like grunting and groaning noisestotally works (chuckles).
lift your right leg. two, one, hold it up. all right, here we go, back to plank pose. and lower all the way down. now, instead of those cobrapush-ups, i want you to make a pillow with your arms. you're gonna rest your forehead down. lift your legs up. now lift your legs.
now the pinkie toes aregonna wanna lift higher. i want you to try and lift your big toes higher than your pinkie toes. you should feel yourerector spinae working, and all these muscles along your spine. now try and lift your legsup a little bit higher. lift those big toes, spin yourthighs in from all the way up in your hips, less butt, more back. five, four, three, two, done.
now before we do the next side, we gotta get our pike push-ups,our down dog push-ups. so from downward facing dog,crawl your feet a little further forward, lift your butt. now your elbows aregonna go out to the side like you're doing a shoulder press. nose dive into the ground. eight, seven, six, five, four, three. press down to the inneredges of your palms.
root down through your hands, one. down dog. okay we have a whole second side. left leg up. exhale, step it through. crescent lunge, inhale, fill your lungs. exhale, warrior two, this isyour break from your arms. inhale, reverse. here we go, five push-upswith the elbow lift.
go. you can do this. build your way up, don't get frustrated. that's not gonna help you at all. you've gotta staypositive, keep coming back. keep practicing. whoops, hold this last one up. try to make you do more. long, long, long spine.
and flip it over. lift your left leg up. belly sucked in, hips up. eight, seven, six, five, four, three, two, hold, get up. flip it on over. lower all the way to the ground. now this time we're gonnalift and lower the legs, so rest your forehead down.
remember, i don't want yourbutt doing all the work. you've gotta make your back do the work. here we go, we're going eight times. lift and lower the legs, keep the legs straight, straight, straight. use your back. focus on what you're doing. you'll get so much more out of it if you give this someattention and some focus.
whoa. up and back. okay, round two for our dolphin push-ups. bend your elbows so yourelbows land at the same time. you gotta squeeze yourelbows in, use your back and your pecs. eight, seven. and of course your triceps. six, five, four.
suck your belly in. hold it up. all right, nice work, lay down. lat pull-downs, here we go. reach out through your arms. and use those back muscles. eight, seven, six, rememberfocus on what you're doing. we're not just checkingthis off of our to-do list. i won't let you live like that, right?
we don't live by justchecking things off of a list. get engaged in what you're doing. two, hold, hold, hold. hold, okay. all right, let's hit thatback a little bit more. flip it over, reverse push-up. you guys know this now, either feet down, or if you've built up andyou've been practicing this for maybe a few weeks ora few months or a few years,
whatever it is, whateverit takes, here we go. eight, seven, six, five, four. push your elbows down,focus on working your back. remember, if you give thisa little focus, awareness, i promise you're gonna getso much better results. hold, hold. bicycle your legs, go. eight, seven, six, five, surprise. one.
surprises are good. all right, flip it onover, downward facing dog. now, we worked on crow in our first part. once again, we gotta builton that a little bit, right? always looking for improvement and growth. so plant your hands on theground in front of you, feet together, knees apart. squeeze your legs on your outer arms. i don't want you elbowsgoing out to the side.
hug them in, right? hug your elbows in, just like we were in those dolphin push-ups, okay? so we're putting thatto work now for crow. okay, look forward,pull your chest forward, shoulders down in in the back. lift your butt up. lean your weight forward,now you might stay here. suck it in through the belly.
spread your fingers, yourfinger pads or your brakes. maybe this time, rememberwe did one foot at a time the first time. maybe this time both yourheels lift up toward your butt at the same time. five, four, three, two, and done. next time, we're gonna do crow push-ups. and next time is now, so here we go. place your hands and you work your way up.
great idea to put apillow in front of you. fear of falling. we have the fear of falling on the mat, we have the fear of falling in life. put a pillow. if you fall into a pillow,you'll be just fine. lift those hips. look forward. now, for crow push-ups i'mgonna squeeze my heels up
toward the butt, bend yourelbows, sink down, push up. sink down, push up. bend your elbows, squeeze it up. two, squeeze it up. and don't fall. one, up. you deserve it. hold it. okay, what do you say wego all the way through
one more time? and maybe add on just a little bit. we can do this. and if not, just stop this and you can go all the way through again. then another day and you try and add this part on the next time. right leg up, inhale. exhale, step it all the way through.
warrior two, opening up. this is your break from your arms. reverse. exhale, lower your hands. five more push-ups with the right elbow. flip. you got this, you know this. right leg up. eight, seven, six, five.
every breath counts. stay focused with me. something good for yourbody, for yourself. here we go, lay it all the way down. this time, let's put thehands behind your head. and put it all the way together. so you're gonna lift yourlegs up, lift your elbows. remember, lift those big toes. we worked on it earlier,just with the lower body.
now we're adding on. two, hold it up. squeeze your elbows back, take the lat pull-down justfor three, two, and done. push it on up, down dog, pike push-ups. crawl those feet a little further forward. head dive forward, here we go. root down through theinner edges of your palms. so don't dump into your wrists.
you've gotta distribute the weight. it's like the differencebetween wearing a high heel and a tennis shoe, okay? step or hop your feet forward. crow pose, adding on. now, you can step back, orthink up with your butt. think butt lift. butt up, let your legs get light. butt up, land with your elbows back.
chaturanga (chuckles). work up to that. think butt up. cobra just for a breath. ooh. last time, left leg up. good. inhale, crescent. excellent.
reverse, stretch. lower your hands. last five with this elbow. five, left elbow. four, left elbow. one, hold. and side plank. someone has to count how manypush-ups we did in this video. flip it over, triceps.
here we go, fingerspoint toward your feet. hips up, you know what to do, left leg up. do your best. four, three, two. keep looking for improvements,and flip it back over, plank. lower down, elbows over wrists. hands behind head, elbows wide. work those back muscles,right, always good to look good when you're leaving a room,so work those back muscles.
elbows out wide. add on, interlace your fingers. open those shoulders. woo, this should feel good. i think i just cracked inlike four places (chuckles). all right, lower down. elbows over wrists, down dog, up and back. okay, here come those pike push-ups. crawl your feet a little further forward.
and let's go, bend yourelbows out to the side. so we don't want the shoulders like this, shoulders down the back. head dive, eight. five, keep your core tight. look forward, step orhop your feet forward. crow pose, again, now withor without that shoot back, it's gonna be your choice. i want my elbows tucking in, look forward.
lift your hips up. your finger pads are your brakes. look forward, look forward,don't look down at your feet. your feet look great, but look forward. your finger pads and your breaks. and if you're just working your way up, you don't have to liftyour feet, you just try. over time, these things happen, right? i didn't get it my first time either.
now, either step back or shoot back, land with your elbows bent. think up with your butt,land with your elbows bent. we're gonna be sore tomorrow, together. go ahead and rest in your child's pose. all right, come on up. back to down dog. from down dog, you'regonna lower into dolphin, and this time we're justgonna hold it there, okay?
so shoulders down the back, right? i don't want your shouldersall up in your ears' business. make some space. use your back muscles. now, both elbows touch theground at the same time. hug them in, hug them in,hug them in, hug them in, and touch the ground soft, okay. now look forward betweenyour forearms and try and crawl your feet a little further forward.
so this is our upper bodyone, so i want you to use your upper body. so align your shoulders downthe back, use your muscles, lift one leg up. now instead of all the way being back, shift the weight forward,look forward, freeze. spread your fingers, plant your hands and maybe a little pop up. do it again, little pop up.
little pop up, you mightfind some hang time. now i like to keep thelegs split like i'm doing. this gives you more balance. over time, someday youjoin the feet together. reach up, reach up, reach up. spread your fingers, plant your palms out. breathe and look forward. slowly lower down and rest. okay, now that takes anincredible amount of strength
and courage and you're gonnaget there someday maybe, some may not. you can practice it against a wall. if you have a nicefriend you can have them help you come up. maybe someday i'll see you in class or in your city and i'll help you. wherever we are. let's switch sides, here we go.
we gotta kick up with bothlegs, so you know what to do, both elbows slowly bend. both touch the ground at the same time, and you're down. all right, look forward,spread your fingers, lift your other leg up. you gotta pay attention andmake sure we do both sides. look forward, shoulders down the back. now your upper trapsare your fear muscles.
so i know this is scary but don't let your upper trap turn on. little pop up. look forward, little hop up. back down. little hop up, spread your fingers. and you just keep trying andyou might find that hang time. again, keeping the legs split is gonna give you more balance.
maybe one day, they comeall the way together, and slowly back down, child's pose, rest. one more time. crow push-ups, and then we'regonna burn out those arms as if they're not burned out enough, and then we stretch it out, okay? so here we go. we're a pro at those crow push-ups now. plant your hands.
elbows hugging in,shoulders down the back. use your legs on your arms. get low to start, then liftyour butt and look forward. here we go, feet together,squeeze your heels up toward your butt. now, bend your elbows likeyou're doing a regular push-up, lower down, squeeze it up. lower down, use your belly, squeeze it up. lower down, squeeze it up.
two more. down, from your belly andyour arms squeeze down, squeeze. oh. rest it, good. here we go, planks hold. here's your burn out. hold, hold, hold plank. take a little walk, four walks forward.
four, three, two, one,back for three, two, one. four, three, two, one, four. four, three, try and crawlthose hands out as far as you can go. phew. three suicides on eacharm, just like we started. right arm. right hand. switch your sides.
left elbow, left hand. left elbow, phew. left. all right, let's finishit all off in down dog. bend your knees. now, knees bent, like you'regonna like attack (growls). but instead of attacking, youshift your weight forward, right into a chaturanga push-up,right elbows over wrists, push back up into your attack mode.
back. last one, you got this. aah, child's pose. rest. (sighs) all right, have a seat. let's stretch out those arms a little bit. stack your right knee on top of your left. now your feet are gonnabe towards the outer hips
if that's available, andthen bend your elbows, right arm underneath left. lift your elbows up, pressyour hands away from you, and just ground your back on down. so we're stretching yourback, your shoulders. and you'll get a hip stretch here too. lift all the way up. lift your elbows up, arch your back. three, two, and lower down, unwind.
here we go, switch sides. other knee on top. left underneath right. lift your elbows up, andthen hinge it forward, so we're getting a hip stretch bonus here as well as getting a stretch in the back. relax, we worked really hard. so just make sure you're takingthose extra couple minutes to stretch it out so you're not as sore.
and then it helps keep thatrange of motion, right, as we get stronger, it's great. we wanna keep that range of motion, too. lift all the way back up. lift your chest, arch your back. three, two, release allthe way down, unwind. do the same thing withyour legs, again, switch. so we're getting a hip stretch here. stack your knees, feet on the outer hip.
right arm up and down your back. left arm out, flip yourthumb down, and reach back and join the hands together. hug your right elbow in, slide it back. even out your shoulders. now take a little tip over to the left. stretch your right sidebody, maybe even look up towards the sky. here in california it's beautifuland sunny and a blue sky.
very lucky. lift all the way up, unwind. left arm up, and the elbow. right hand by your side, flip it back. now your sides are gonna be different. so on one side you might feel a touch, and on the other you might not. lift your chest, and tip it over. up towards the sky,hug your left elbow in.
stretch your lat, your triceps,come all the way on up. good, unwind. okay, here's a fun little stretch. lay onto your side, kneesbend, stack your knees. now, your legs are gonna move. we did how many push-ups, like800,000 million bajillion? so we gotta stretch our pecs. now the goal here isnot to move your legs, it's not a twist, this is for your chest.
so don't move your legs, open your chest. don't move your legs, andcome back to your center. now every time... try and open that pecmuscle a little bit more. but try not to move yourlegs, i'm trying my best. hopefully i'm not. and open. oh, this one's so good. two, and open, keep those knees together.
and last one. this time you're gonna hold it open. bend your elbow 90 degrees,and just a little bit, squeeze your rightelbow towards your butt. whichever elbow you've got, squeeze it down towards your butt, and try and press the back ofyour hand towards the ground. so you get a bit stretchthrough your pecs. three, two, and justflip it right on over.
i'm gonna flip over soyou can still see me, but you can just flip itover onto your other side. here we gotta keep those knees together. stack your knees. press your head down. keep the knees together, open. and close. if you're not getting thestretch through your pec, you're probably sliding your knees.
open, and close. and two. and one, hold. bend your elbow. ooh, this is my tighter side. i can definitely tell,i broke my collar bone a couple years ago, and this is the side i broke my collar bone on, soit's much, much, much tighter. and you're gonna findthat in your body too.
bend your elbows, squeezeit down towards your hips. try and press the back ofyour hands towards the ground. three, two, and down. press it all the way up. stretch your legs out in front of you. stretch the back of the bodyhere, so reach it up tall. and fold all the way down. five breaths, stretch yourhamstrings, stretch your back. and all the way up.
take a wide stance. stand up. interlace your fingers behind your back. so all those push-upsand pike push-ups we did are gonna really work theshoulders and the arms just break and wanna open itup and stretch it out too, so interlace your fingers or grab a towel, or whatever you're gonna do. shoulders back and then hinge on forward.
now keep your shouldersaway from your ears, and you'll wanna creep up. move them away from your ears,work towards straight arms. maybe forehead comes to theground someday, maybe not. oh, that's a good one. open, open, open your shoulders. remember, you can alwaysgrab a towel or a tee shirt and hold that between your hands. that really helped me for a long time.
my shoulders were always so tight. come onto your knees. sit it on down. now if you have time, you earna few minutes in shavasana. it'd be so good for youto rest a little bit, even just a couple of minutes. otherwise, i will see you guys next time. awesome, awesome work, namaste.
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