Hey Guys welcome to beautiful Jasper National Park
It is minus [ten] outside right now and as you can see behind we have beautiful mountains
And I've got a sunshine mountain yoga flow for you today
That this [noble] flow is going to be a little bit more of a yoga workout
Just because not only focusing on toning up the body, but we're also going to work on keeping your heart rate up
[you] can feel a nice flat and I can stay warm in this cold water
already tell [that] [like]
Alright guys. We're gonna start today at the back of your mat
Standing with your feet together big breasts in arms reach exhale. Take it down all the way over to plank
Hold it
And then walk it back to standing we can back up
And dive it down
plank position
[hold]
And walking back few more times like that. Just warming your body
And down walking forward to plank
And walking right back up
inhale Lift reach the arms up to the sky
And then exhale take it back into plank this time
we're going to [stain] point position and moving to [your] elbow Catches simply touching your knees and elbows 16 x
+ 2
3
4 very nice try to get physical contact if you can't
You guys keep going you're almost there engaging oblique muscles
four
three
two and last one
And shot around [Gonna] document all the way down
upward Facing dog
and exhale
[downward-Facing] dog
taking a breather here inhale
And then exhale coming back into plank position starting with our side plane go over to one hand reaching the other month
starting with a big circle of the Arm 12
three
And four [holes] and let's take a dip here
Bring it down with the body and lift and two
three
four
sides
[67] last one hold it like shatter on to take it down for dog
and exhale downward [facing] dog
Awesome. Let's go back to the other side note. Go ahead come to plank
Open into side plank and reaching the arm up to the sky
and just start moving the arm big circle in front of you and you and
3 more
Hold it and [start] get lower the hip and up two three
four
five
six
seven
and eight
hold and come back into plank and let's take that Chaturanga, Dandasana
upward dog
exhale downward Facing dog
And then from here reaching your right leg up to the sky
Bending the knee [willing] to take a double pulsus bring it into plank pulse pulse and then bring it back up
[Frank]
12
And that up you want to think about your [knees] touching your chest
And very nice keep going 12 and up
Company 12
and up
one to
keep going get that nice and I
last 11 you
Bring it up hold it here [for] [a] second [and] a big step top of the mat into your lunge position
Reaching both arms up to the sky hold here for a second
Lengthen the body let's take our squats, then both one and two
Think about getting that back knee as low as you can to the ground
[okay], job keep reaching those arms up to the sky lengthening your upper body
Yeah, now last one. We're going to hold and give me baby pulses [two] three
four five six seven eight
I'm hold
extending the back knee
And just holding that high lunge here for a second opening the chest opening the heart
And then moving on to bake circular Motions Creek
and down
Bring it up
and big circle down [after] [must] to
Really try to get the body moving with your arms
reach the Arms hold
Utiful come down with your hands. Let's just take our lunch extension extending the front [knee] and bring it back to lunch
exhale as you extend
lunches you inhale Few more
Letting go of any tension in that hamstring last one let's hold here
And just think about getting that for a disclosed [pyrenees] possible
Finding your breath finding the stomach here
Hold it here finding that brat exhaling going a little deeper into the posture
Let's come back into your lunge
And [they're] going to step back [into] plank position
But keep that right foot off the ground when I take a [Chris-craft] exercise simply tap to the side and then cross it over one
cap and you
Great exercise for the glute muscle here working your core working your glutes
toning up those legs
[cap] and have one more time
From now when you're done shot around and take it down upward facing dog
and exhale
downward Facing dog
Great job you guys let's do the other side now other light comes up that [little] [pulses] Gonna bend the knee pumping in
1-2 and [an] extended back out again
12
And one legged dog up the chest 12
and up
12 and up keep going
last one
[bring] it all the way up and big step top of them out with your foot lunge position. Take a moment here
Now whenever you're ready go ahead reach the arms up [and] let's prepare for lunch squat extend and bend both knees
extend and to [extend] and three
and four
Getting that back knee is low as you can
Well done you guys last tour and come on down low
And when you're ready, let's start the baby [pulses] up two three four five
six seven eight
Hold it
extending the back knee
releasing into a high lunge
You must take a double arm circle
Reaching forward like grabbing something in front of you and open reach for the front
and release
Reaching forward [hiding] that energy through your body
one more
[cold] here
Feeling your heart with positive energy come on down to the map launch extensions extend
And then come back into lunge remember you exhale as that fat weeks and [the] holes
And then you come back into your lunge two more times extend
And inhale last one exhale hold it here
Thinking about getting that forehead is close to your knees possible finding that breath
He could be breath into your nose too long exhale out through your mouth
coming back into that lunge position
[three] chingo arms up
Inhale one more time for me
And then exhale of come on down with your hands into your lunch
Whenever you're adding you're going to step back into plank. [we're] going to take our [crisscross] exercise working the other glue tap to the side
kick and Tap across
and tap
Tap & Tap
The challenge is to keep your upper body still and just work that leg
Really engaging the glutes here
Keeping the Core strong at the same time
And let's take that shot around it to the floor
upward dog
exhale downward-Facing dog
Take a second to breathe here allow the heels to think a little lower to the ground
Give yourself a moment here
And let's get that heart rate up again
Slowly from here coming forward into plank with your slow motion mountain climbers simply tap your chest with the [neat] and switch
and
3456789
You got 10 more get those knees nice and high
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Done [2] and [1] Chaturanga upward dog
Exhale [downward] [Facing] dog hold it here
And then from here let's make our way over to our maps with Arnie's extending one leg out
[we're] going to take our pilates push-ups elbows in [and] take it down for ten
nine working the triceps
[87] [think]
Five keeping us [elbows] pointed to the back of the room
two
And one hold and pump the back like up two three four
Five six seven you got eight more working those glutes keeping the Core strong
and
321 hold it let's pick our [50] [50] [points] release the opposite arm. Simply hold
Finding your breath again now pulling that [naval] right into the lower back feeling that connection between the sign [and] the core
Beautiful guys, let's slowly release come on to your needs take a deep breath in and then from here
We're going to take your camel toss your level one hand can stay on your back and arch
Level [to] you can come onto your heels and open the back
Allowing yourself to open the heart
Hands back to your back if you in full camel
Fast can you trust fine arm's reach?
And then exhale just round the spine into child's pose
Taking a second here to breathe
the Breath in
I can still come back to all fours
[tuck] your toes and pick your downward-facing dog. Let's slow it out coming [to] point Chaturanga
upward facing dogs
exhale downward Facing dog
Let's come on down to your knees and take it to the other side
Standing the other like starting with a pilates push-ups 10 [time] [to] [get] down and push-up
and two
and three and
four and five and six seven
You gotta keep pushing last two
Awesome hold it let's just pump the like [you]
three
Four five six seven eight more using those glutes
Toning up a whole back area
some [holes] [5050] planks opposite Arm Reach forward
And just holding this position. You want to think about creating a straight line with your leg in your arms
Continuing to pull the belly button right into your spine here
And then let's take it back down wonderful reaching the arms up to the sky again
And let's take the camel open up you want to go a little further and [pierre] shield
Opening the heart letting go of any tension would be feeling in your chest in your body
Some hands back to your back
lengthening the Spine
reaching the arms
Let's come back down into child's pose to round out the back
Reaching those fingers to the top of your mat
Wonderful ticket be pressing [in] [exhale] [back] to all [fours]. Tuck your toes downward dog
Holding here taking a deep breath in
And then exhale whenever you're ready coming in supplying and just holding that position
Shoulders above the [wrists]
[Bellybutton] Pierced fine preparing yourself for the next exercise shoulder top open the feet tapping your shoulder with your fingers
[three]
[four]
[five]
[six]
[seven] you got eight more
The reason we want to keep your feet a little bit of parties so that we have a little more balance here
Keep tapping [our] shoulders keeping still with the upper body
Almost done. We're going to a table [walks] bring it in
Step it up step in step out in in out out in
In out keeping those knees hovered above the floor
Shoulders above the wrists
engaging your core
And [in] out out keep going keep those knees low
We're going to finish this off with the flow take it down
for [Doc]
And exhale downward-facing dogs hold it [brie]
And then from here, we're going to [have] to the very top of your mac and take our forward fold
Remember to fold from the hips not the Lumbar spine
And then go ahead just walk out those means letting go [of] any tension in the hamstrings
Allow your head your shoulders to feel really happy here
And then slowly go ahead and reaching the right arm up to the sky keeping your left knee bent
You want to aim to keep the right like straight?
taking that twisted fold
Find your breath here reaching most fingers up to the sky
That's slowly from here moving over to our reverse triangle stepping your left foot back
Keeping those right fingers up to the sky picture square
And then simply keeping your gaze down or if you wish [you] [may] look up to the sky
finding that breath
And then slowly shifting our way to the front foot left like us warrior three
Arms extended next to the side of your body
hold
Find your center find your balance
Whenever you're ready hands can come back down. You can still keep that leg up just find your balance
And then slowly feet together
[four] [folds] and round out to [your] Tadasana
inhale up
exhale Swan Dive down
Hold it here, and I'll speak are twisted
Fold the other side bending the right knee left like straight left arm reach [up] to the sky
Hold and breathe here
Feeling that stretch along the left hamstring
And then stepping back to reverse triangle right for that
Aim to get that front knee straight as possible don't worry if you can't just be your best
Come come back down shift your weight to the front foot
lift the back leg
Warrior three when you're ready take those hands off the mat
Lift your body
Find your balance
And slowly come on down with your hands hold it for a little longer
Keep those hips square
breathing
Oh that here keep your balance with your hands
and then slowly take the foot down beautiful forward fold
round into the spine
Inhale Reach the arms Up palms together bring the hands to your heart
one more breath in Reach the arms up
exhale
pondok to the floor
half [way] up inhale
exhale Jumper [Stefancik] like
Chaturanga, Dandasan
upward Facing dog
and exhale downward facing dog
Hold the care finding that breath finding that stillness again
And then slowly make your way over to your knees
child clothes for head down to your mat
finishing off a practice today by slowing down that heart rate
Beautiful one more deep breath into nose
Exhale [cantley] out as you roll yourself up the victim reaches inhale arms up
Palms together to your heart
inhale one more biggest rest of the day
Exhale slowly bring your hands to your heart
Taking a moment here to think yourself [you're] amazing practice today
[thank] you guys so much, and I hope you enjoyed yoga and the snow I can't wait to see you again
Namaste
Hope you guys enjoy this video if you like to see more yoga videos fitness videos and lifestyle videos
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See you soon
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