Welcome to yoga .
You won't need anything for today's video , but here are some optional props that I recommend .
So pause the video here to grab your things .
Otherwise , if you're ready , let's begin , meet me in an extended child's pose .
So from a table top on your hands and knees , separate your knees wide towards the edges of your mat and bring your big toes of touch behind you .
They don't need a touch , but your shins should be like a v then sit your hips back towards your heels , walk your hands forward and rest your forehead down onto the mat to completely relax into place and your hips may not touch your heels .
That's ok .
And if this still feels too intense of a pose to start , you can always stack your fists underneath your forehead for a little more support .
Take a big breath in through your nose and out through your mouth again , in through your nose and out through your mouth .
One more time in through your nose , out through your mouth , be here now and continue to breathe in and out through your nose and rise up into a tabletop on your hands .
And knees , set it up strong with Yogi hands gripping into the mat underneath your shoulders , your knees directly underneath your hips , firm up your core with your naval pulling in and straighten your right leg out behind you , driving back through your heel , keep your core firm and add on by extending your left arm straight out in front of you , holding everything nice and tight in between big and how then breathe out as you tap your elbow to your knee underneath , you try not to touch the mat .
An inhale to reach , straighten out your arm and leg .
Exhale the tap once more with a knee , then inhale , reach , hold and breathe for three to one .
Come back to your table top , firm it up and we'll switch sides , extend your left leg straight up behind you leg in line with your spine , extend your right arm straight out in front of you and then firm up your core .
Pull your navel in big breath in and breathe out as you tap your elbow to your knee underneath , you try not to touch the mat as you inhale , straighten out your arm and leg and exhale the tap once more .
Then inhale to lengthen , hold and breathe for 321 , come back to table top and walk your hands forward , one hand's distance , curl your toes under , behind you and lift your hips up and back into a downward facing dog .
And you can work on straightening out your legs , maybe one leg at a time .
But I want you to worry less about super straight legs and instead focus more on lengthening your spine , press your chest towards your knees , let your head hang heavy .
And then from here , walk your feet forward and walk your hands back and make your way to a forward fold somewhere near the top half of your mat and keep your feet wide about hip distance with a generous bend in your knees .
You can truly fold your spine down towards your mat .
From here for a halfway lift , place your hands on your thighs and press your chest forward for a flat back in hell .
Exhale forward , fold for a chair pose deeply , bend your knees and sit back into your hips as you bring your hands together at heart center as if someone's scooting a chair and behind you .
So sit your hips further back and if you can't see your toes past your knees , then sit your hips even further back , then keep your legs exactly as they are and reach your arms overhead for a full chair pose .
This is a lot .
So breathe , find the calm , find your strength as your body is being challenged for 32 , one hand to heart center , then forward , fold , well done .
Take a big breath in through your nose and out to your mouth .
Now from here , step your left foot back towards the back of your mat and you can prop your hands up on spider fingers on both sides of your front foot , or you can prop your hands up on blocks , but give yourself enough lift so that you can pull your chest forward , finding your flat back in this lunging position .
And the depth between your feet doesn't matter too much as long as it's somewhere between 3 to 5 feet's distance .
But the more distance between your feet , the more intense this will be and we are not going for intensity today , we are going for strength with your legs exactly as they are rise up and reach your arms up for a crescent lunch .
So you're in a high standing lunch position with your arms reaching up to the ceiling , soften your shoulders down away from your ears .
Don't forget to breathe .
Chances are here .
You are feeling your left hip flexor , the front of your left hip is stretching as you drive back through your left heel and your right hip , your right glute is likely strengthening as it's being used to hold you into place for three to one .
Lower , both hands down to the mat and step or hop your back foot forward into a forward fold , somewhere near the top half of your mat .
Find your halfway lift to reset your spine , hands on your thighs , press your heart forward , big in hell .
Exhale to forward fold , then take your time as you step your right foot back into your low lunch .
Find a similar variation that you took on the other side , whether you propped your hands up on spider fingers or up on your blocks and stay low here with your hands down as you work on pressing your chest forward , creating a nice flat back , strong core and your left glute this time is waking up , the muscles in your left hip might be starting to fire up .
That's good .
Keep your legs exactly as they are and rise up into crescent lunch .
So a high standing lunch position , reach your arms up , plugging your fingers into the ceiling , but soften your shoulders down away from your ears .
Now , your right leg is straight behind you and drive back through your right heel .
This should help open up your right calf , but definitely your right hip flexor the front of your right hip and your left knee is bent .
So your left glute is in that lunch position , stabilizing and holding you into place .
I bet you feel it working .
Take your hands down to your mat and step or hop your back foot forward .
Well done .
Let's seal that off with a halfway lift hands to your thighs , press your heart forward .
Find your flat back , shoulder blades pinch together behind you big in hell .
Then exhale to fold and come down onto your hands and knees to take a quick break and a sip of water in any seated position that serves you .
That was a lot .
I mean , it was even a lot for me because we're holding the poses to set up a foundation of strength .
This is not supposed to be easy .
This is supposed to challenge you , but you did it .
And through the challenge is where you find your strength .
It's a little pat on the back and take another sip of water and meet me back in a table top on your hands and knees and from your table top , walk your hands forward , one hand's distance and lower down to your forearms and keep your forearms parallel with each other .
So they're like the number 11 and fan your fingers out wide .
So you have Yogi hands even down here on your forearms , grip into the mat from your elbows , through the heels of your hands , through all of your fingers and find a modified high plank .
So get your hips low .
So they're in line with your knees , hips , shoulders and the back of your head .
Now , from here , pivot your body onto your right side with your right shin laying diagonal behind you , your left foot down on your mat and place your top hand on your hip in a modified side plank .
Now lift your hips away from your mat and you should feel your right side .
Your right obliques , engage , stay calm .
You're here for three , two , one slowly lower and switch sides with your left elbow down left knee down , shin , diagonal behind you to support you and your right foot down , place your right hand to your right hip , neck and line your spine and breathe as you lift your hips up away from the mat for three , keep a gentle smile on your face to the levity in your attitude .
That smile can make the pose feel lighter .
One lower down to your forearms into your forearm , plank and hold for arms parallel with each other .
Yogi hands gripping into your mat , booty muscles are clenching so that your abs are working .
You might even feel yourself shaking here .
You've got this .
Let's do it again .
Side plank .
Don't think just go right knee down , right elbow down , left hand to your left hip .
And if you want to challenge us even more , lift your top leg for three neon light , the spine to gentle smile because you're doing this one .
Go ahead and switch sides gracefully lower down , left elbow down , left knee down and right hand to your right hip .
If you did on the other side , lift your top leg , you got .
This neck is in line with your spine .
Breath is as calm as it can be three , two , one lower down to your forearms and then all the way down onto your belly .
Find a belly Shabana with your right ear down arms down long by your sides palms facing up , let your feet fall open and observe the rise and fall of your back as you slow down your breath , draw your chin to center , plant your hands underneath your shoulders in setting up for a low cobra zip your legs and feet together behind you and press the tops of your feet down into the mat .
Keep this engagement in your legs .
Now , with your hands underneath your shoulders , pinch your elbows back behind you and lift your chest up off the mat , using the strength in your back .
So see if you can get your hands to just hover , not even touching the mat bobbing with your breasts for three , it's a little higher .
Two , a little higher one release , lower your left ear down for belly Shabana arms out long down by your sides , palms facing up .
It's when you're challenged that you find your strength , it's in the discomfort that you grow .
It's through your adversities , the setbacks , the pains , challenges that you found your strength , plant your hands underneath your shoulders , press yourself up into a tabletop and then back into a child's pose with your knees wide , soften your hips down towards your heels as you extend your arms out long in front of you , rest your forehead down onto your mat or you can always just rest your forehead on stacked fists , take a big breath in through your nose and out through your mouth again , in through your nose and out through your mouth one more time in through your nose .
Out through your mouth , then slowly rise , find any comfortable seated position that serves you so you can sit up tall with your eyes closed and bring your hands together .
At heart center .
There is a place inside of you where the entire universe dwells .
This place is of love , light , truth and peace when you are in this place in you and I am in this place in me .
We are one must well done .
Hi , I'm Sarah Beth and I'm here to help you get fit happy and healthy through yoga .
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