Hey guys welcome to the beautiful island of ko kham
Today, I've got a yoga for fat loss for you
this yoga practice is going to be a combination of heart raising movements as well as yoga postures, so
If you guys are ready grab your water grab your mat and let's do it
All right, you guys we're going to begin today at the very back of your mat standing with your feet together
Let's start by reaching the arms up to the sky deep breath
exhale arms down and again the breath in reaching the arms up exhale
release
Good one more inhale reach me arms up to the sky I'm going to exhale
folding from the hips into your standing forward fold
And just hang out here walking out those knees
Letting go of any tension in the hamstrings and your neck and your back
Letting go of any tension here
Awesome. Let's take those hands now behind your back interlace the fingers and allow yourself to go a little bit deeper
thinking about bringing those hands to the mat
Really great shoulder stretch here
And then slowly bringing yourself up to standing arch in the back opening the chest into your standing cobra
And just let go of any tension in that upper body
And then come back to center
taking a deep breath in arms up I
Feel down good one more any of reach up exhale
Folding yourself all the way down up and this time walking over to your point position shoulders over your wrists
knee into your chest step back other side that knee to chest and
four
five
six is strong in your plane and
eight
nine, and
Hold your plank Chaturanga, Dandasana
inhale upward-Facing dog
Open the chest in the heart
And then exhale downward facing dog off and just take a moment here really push those heels right down to the mat
Sigma-z breath in and then exhale releasing back into that plank position
Start by kicking that right leg back up
and
Then need to check that's one other leg pick up and then that seam need to chest keep repeating and what we're doing here is
engaging the glutes and the core and the upper body
So your entire body is working really hard here pushing through this
Good kick it up and then need to chest
Your goal here is to keep the body straight as possible and just work from the glute and then keep the Core strong
good now let's do last one and
Then take your chaturanga
upward Facing dog and
exhale pushing back into your downward facing dog
Awesome, just pull that here deep breath in exhale. Let's reach the right leg up to the sky
Taking a moment here to feel a nice deep stretch
And then bending that top knee you're going to come forward and just bring it in for two and then extend it up
So you're pumping the knee one two?
and then extend right up again one to
Extend I'm actually working with the breath exhale one two
Inhale reach it up exhale one two
inhale reach up exhale
One two, just a tiny pump as you bring it to your chest keep going one two
and
one two
Bring it up
Fold it and then slowly come here step that same foot between the two hands
Holding that lunge. Take a moment to catch your breath as you
exhale extending the front knees
forehead to me
inhale coming back into your lunge exhale
Extend forehead to knee
Keeping those hips as square as possible inhale come back to your lunge exhale
push
Wonderful lift adult one more time here inhale come forward into your lunge exhale
Extend the front knee pull the right hip back push the left hip forward feel like
lengthening stretch, the right hamstring
Stay with your breath bring oxygen into those muscles into the patient
And now slowly let's come back. It's that lunch
When you're ready both arms reaching up to the sky high lunge open the chest in the heart look forward
See if you can sink a little lower with the hips possible
And then from here shifting all of your weight to that right foot
Warrior 3 so your hips are square your arms are right at your side of your body
Or if you wish you can reach them forward
Find your balance in your center grip the mat with your right toes
great job
Now slowly bring yourself up with your chest hands and prayer that back knee comes up to your chest or your belly button
Keep your core strong stuff that same foot back into your lunge now with power need to that belly button again
okay, if you wobble a little bit step back into your lunge egg and belly button and
Step back with lots of power bring it up
Awesome step back into the high lunge again bring it up. You're going to feel this not supporting leg
Hold that knee hold it a little bit closer towards your chest
and then just rotate the ankle around letting go of any tension there in the ankle Joint and
Then you're going to let go of your knee hands in prayer and just pump it up two three
four five six
seven eight nine
Ten and step it back into your high lunge hold
Releasing the arms all the way down to your mat
And then stepping back into your find position nice and slow and then opening into your side client
Bring your weight over to your left hand hold it
just adding an arm circle with the top arm for one and
Two keep your balance keep your straight line one more
and now from here you're going to drop back over to your high plank for push up up and
Two remember you can modify this by bring the knees to the floor last one
Chaturanga Dandasan I take it down upward facing dog exhale
downward Facing dog awesome
Right you guys going to take it to the other side now left leg reaches up to the sky hold opposition first
And then bending the knee and starting with that double pump bring it over to your plank
One two and then extend the leg up exhale
pump it one two
inhale up Exhale
one two
inhale up Exhale one two
Inhale bring it up keep going you guys keep your shoulders over your wrists when you come into plank
Comes at any two times as you exhale
wonderful fold it there and
Then big step between the two hands into your high lunge
Take a second find your bound. Take a deep breath in and then exhale extending out siphoning hips are square
Feeling the stretch in the hamstring come back into your lunge exhale
push back
inhale lunge Exhale
push back
Awesome one more time inhale Come forward
exhale
Extending into that posture if there's square forehead is reaching towards the knee
Feeling a nice length aney stretch in the hamstring
And just focusing on the breath with each exhale allowing yourself to go a little bit deeper into the posture
Beautiful let's come back into that lunge position
Finding your balance and this time reaching both arms up to the sky hold open the chest and the heart
and
Then from here. We're shifting the weight into that front foot
find your balance and then
extending back into that warrior three posture
Hold it here finding yourself grounded
strong and balanced
Breathe inhale into your nose
exhale out
Slowly from here the hands are going to come into prayer bring your weight up right knee to your belly button
Exhale step all the way back into that lunge knee to belly button step back for two
loss of Power Here open the chest
step back again bring it in and
Stop them to your high lunge
Bring it in and go right into the pump one two three four five six
seven eight nine
and
Beautiful go ahead and reach for that knee a little little bit closer towards the belly button towards the chest rotate that ankle
and
Then let go over the knee and very slowly stepping back into the high lunge opening the chest one more time
Open the heart
hold and then release the hands to the mat
Stepping back into fine and then opening to your side find on the other side
Stack the feet if you like or bring the top before
rotate that arm for once
two big circle three and
Four awesome bringing the top arm right down to your mouth when you're ready
Holding that plank and give me four push-ups. Go four and
three remember you can modify come down to your knees last one and
Then taking your flow
upward Facing dog inhale
exhale downward Facing dog
Beautiful job folded here. Give yourself a nice deep stretch
Inhaling into nose exhaling through your mouth
as you come right back over to your knees taking your camel posture so hands either at your lower back or
You can go a little bit deeper and grab those heels
pushing the pelvis and the hips forward opening the chest and the heart
If you can throw your head all the way back
Let's just look up to the sky
Allowing yourself to release any tension out of the core out of a chest out of the arms
Take one more deep breath and open up
Exhale very slowly when you're ready to release out of your panel
First we're going to bring the hands over
Towards the lower back
Supporting your backward and then coming into a seated position onto your heels
Let's take one more deep breath in Reach the arms up
And exhale taking a child's clothes rounding out the spine the opposite Direction
If your wrists are feeling a little achy hear from the planks give them a little stretch as well. You can roll them out
Let's take one more deep breath into your nose
And exhale all of it out as you come back to seated inhale reaching the arms up
And then exhale hands to heart
Well done you guys. Thank you so much for joining me today for a yoga workout, and I can't wait to see you again soon
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