Quick Total Body Power Yoga - Beginner-Friendly Flow to Build Strength and Release Tension

Hi , everyone .

I'm Marina from fitness splendor .

And today we will be working through a total body intermediate power flow for this practice .

You will need your yoga mat and then optionally one or two yoga blocks .

Other than that , let's go ahead and meet on our mat to get started .

All right , let's go ahead and begin in a child's post .

So bringing the big toast together and knees is wide apart , we'll go ahead and sink the booty back all the way down towards the heels or as low as you can get it and then gently begin to walk those palms forward .

Forehead can come to the mat , take a deep breath in through the nose , deep breath out through the mouth , another deep breath into the nose .

As you extend along through the fingertips , feel the extension in the shoulders , exhale , start to sit that booty back even closer towards the heels , really elongating the spine .

Take one more full breath in full breath out .

And then as you're ready , if your breathing is in your practice seal , the lips start to breathing in , start breathing in and out through the nose .

And as you're ready will place the way to the palms as we shift the weight forward , hips will drop towards the mat .

Lifting the chest , lay the upward facing dog or swan .

Pause here and just start to drop those shoulders away from the ears .

As best you can engaging the lower belly will support this pose and allow us to settle in a little bit deeper .

Gently .

Began to roll the neck from the right , all the way to the left and around .

Go ahead and take another circle here and then reverse your circle .

Still working to draw those shoulders away from the ears is a nice soft end in the elbows and then meeting back , the center will press the weight into the palms and shift the booty back towards the heels .

Again , child's pose , inhale round through the spine , come forward , swan pose , lift the chest exhale round that one more each right and held a round forward .

Aha .

And round back this time will in how to come forward , pausing in our table top position , walking the knees underneath the hips , shoulders over the wrist or in how to drop the belly , lift the chest for Cal A hell and around everything and holding that co and tight for cat anyhow , drop the belly with the chest exhale around in two more each way and how to exhale for cat in hell for cow .

A for cat .

From here , we're gonna pause in our neutral table top position .

Left palm will stand at the center of the map .

Right palm will spin its open in how to reach top .

Aha .

Threading the right arm underneath the left coming all the way down to the shoulder .

Well , inhale here and maybe extending the left arm out long in front or draping it along the low back , really opening up through the heart and the shoulder , take a full breath in full breath out , gently , release that left arm , pressing the left hand back into the mat will inhale , reach tall , unwind a right arm drapes along the low back and then we'll start to extend that left leg long out behind us really working this balance , feeling the core hugging opening up through the heart and how right arm unwinds the back to the mat .

Left leg can come right back in .

We'll take this on the other side .

So in hell , right palm stands the center of the mat .

Left palm spins you open .

Aha .

Threading the left arm underneath the right will come all the way down into the left shoulder .

Right arm can extend out long if that feels good for you or we drape the right arm along the low back , taking a full inhale here , full exhale next in how we unwind , pressing the right palm into the mat .

Left arm untwists , we spin open ax .

He right the left arm along the low back , right leg will extend out long here and just really working this twist from a supported place of the engaged core .

And out here ax , he gently unwind , coming back to center tabletop position .

Beautiful everyone .

We'll take one more cat cast .

So in , he'll drop the belly , lift the chest ax .

Hell around and really pressing the heels of the palms into the mat .

Feel the scapular muscles expand and from here tucking the toes , we're gonna just gonna hover the knees 1 to 2 inches above the mat .

Finding our beast plank .

Maybe you walk the knees in a little bit more .

So they're a little bit more underneath the hips .

And then from here , we're just gonna hold and draw that low belly in towards the spine .

Breathing here for five , four , three , two , one gently walk the right foot out , walk the left foot out .

Hips are in line with the shoulders .

We'll take a full in how to shift the weight fold , should put forward shoulders over fingertips and then exhale .

You can drop to the knees if you'd like or lower all the way down to the mat and how to pull the chest through the shoulders upward , facing dog , exhale downward , facing dog .

All the snap crackle pops first down dog of the day .

Go ahead and walk out the back of the legs , releasing the neck , releasing the head and then as you're ready , we'll go ahead and start moving .

So we're in how to lift the heels coming onto the tippy toes .

A how we're gonna take a nice big step to the top of the mat .

Ian had a halfway left flat spine .

Aha .

And fold deep in how he writes tall extended Mountain Act palms through heart center on c he and how circles swe the arms up and around .

Exhale , fall deep and how to halfway left , exhale , plant the palms .

Step the left foot back , step , the right , right foot back , high plank again , drop the knees if you need to .

But we're in how to shift the weight for it .

A he or halfway and how upward fixing dog exhale downward facing do beautiful .

Let's go ahead and take one more .

Still warming up , still integrating our breaths with our movement .

Well , and how heels lift .

Aha .

Right .

Footsteps to the top of the map .

This time , left footsteps to the top of the map and had a halfway left flat spine .

Aha .

Fold in how we rise tall stacking vertebra upon vertebra extended mountain , a tell poems come through hearts and his honesty to he and how I reached Hall Aha and fold deep in how halfway left exhale , plant the palms , step the left foot back this time .

Then the right and how to shift the weight forward again .

Coming to the knees is always an option .

A hello or halfway and how to upward facing dog exhale downward facing dog .

Awesome .

Take a full breath in here , take a full breath out and then as you're ready , let's go ahead and keep moving .

So on the inhale , heels will lift , exhale su or float to the top of your map .

I had a halfway lip flat .

Fine .

I like tell him fall deep in how we rise from the hip hinge .

Chair pulls booty is back , knees are bent , chest is lifted , dropping his shoulders away from the ear .

He settled into your chair .

Pulls in how we lift the chest act , how we settle , settle in a little bit deeper and how with the chest ?

Aha settle in a little bit deeper .

Last time , Anne hell lived .

Aha .

Folding and how to halfway live .

That's fine .

Aha .

Plant the palms , step the feedback , high plank and how to shift the weight for it .

Act till or halfway and had a awkward facing dog .

A hell downward facing dog .

Awesome .

Continuing .

Our son B will inhale right like this three legged dog squaring through the hips , exhale , bend , stacking open , drawing the heel that right heel towards the glutes as best as you can circle out the hip , circle out the ankles building some fluidity in these joints .

And then as you're ready , we'll go ahead and extending the right leg out long again , squaring the hips .

Three legged dog round in need a nose cheetah from here , we're gonna gently plant the right foot between the palms spinning that back hill down .

When you feel stable , we rise or you're one And oh , here , actually , I'll sink a little bit deeper into that front lounge and how we live .

Hell , we sink a little bit deeper .

One more full breath in one more full breath out as you're ready .

Plant the palm set that right foot back to meet the left high plank .

Again , these are an option in how to shift the weight for .

Aha .

Are halfway in how upward facing dog exhale , downward facing dog .

Beautiful last time moving on to the left side or in how left leg left three legged dog .

Aha .

Bends that can open , drawing that left heel towards the glutes .

As best you can start to circle out the hip , circle out the angle , building fluidity in these joints and then ads are ready will inhale , bringing the left leg back to center three like a dog , exhale round and need a nose .

Cheetah gently plant the left foot between the palms , spinning that back heel down , set up your foundation and then we rise from core warrior one three breaths here to find your fullest expansion or your fullest depth in this posture , lifting the chest , supporting this posture with the core strong and engaged and then settling into the front lones using the quads rather than sinking into those hip joints really working to square .

Both hit points towards the front of the mat , take one more full breath in full breath out , plant the palms along the left foot and then step that left foot back to high plank .

Well , in how to shift the weight forward .

A he or halfway and upward facing dog exhale , downward , facing dog .

Nice work .

Everyone take three breaths here , sands , little water is clear .

Let some heat out through the mouth .

If that feels good or maybe you pause and you take a child's pose , it's totally up to you .

And then as you're ready , we'll go ahead and continue moving .

So on the inhale , right leg , left , three legged dog act round in and plant that right foot between the ponds from here will rise from core high crescent luge , take a full inhale , full act .

We spin an open Warrior two on the in how reverse your warrior exhale , come back .

Warrior two and how we reach forward now , extended side angle exhale , we bring it back .

Warrior two and how one more time reverse your warrior exhale , bring it back .

Warrior two in how to come forward .

Extend a side angle , exhale , bring it back .

Warrior two .

Take a full in health here .

Full exhale began to extend through that front leg .

Finding release in those clots .

We'll go ahead and shift those hips back as we reach the arms forward .

Palm can come to the shin or a block or the big toe you choose and we're just going to work this opening of the chest in our triangle pose like our bodies is between two planes of glass .

Take a full in house here , full exhale and then gently bending into that right leg again , will rise tall Warrior two and then extending long to that front leg again , will reverse our triangle this time to a full breath in here for breath out .

And how we bring it back to center , bringing a bend to that front leg Warrior two exhale .

Cart wheel , the palms , go ahead and set that right foot back and take your if you'd like to work or stay with me , we'll anyhow , shift the way forward .

Aha are halfway and upward .

Facing dog exhale downward , facing dog .

Awesome .

All right .

Let's go ahead and take this on the other side to take a full breath in through the nose .

Take a full breath out , re entering the breath and then as you're ready will inhale heels , lift or excuse me , left leg lifts .

Three legged dog exhale round in need a nose and then gently with control plant that left foot between the palms rise from core high crescent lunch like a full in how to lift out of those hips .

Exhale .

Spin that back foot down as you open Warrior two anyhow , reverse your warrior exhale Warrior two and how to come forward .

Lengthening to the right side , body , extended side angle and then exhale .

Bring it back to center Warrior two in hell again .

Last time .

Reverse your warrior exhale Warrior two .

Last Exide angle in hell , reach forward .

He'll bring it back .

The center warrior too .

And how we're going to extend to that front leg , shifting those heads back .

A hale come forward , palm lands on the shins , the big toads of lock and then go ahead and spin that body open really working to bring the torso parallel with the side of your mat .

Take a full in house here full a and then as you're ready on the inhale , we'll bring a bend to that front leg , right where you're too ax .

He extended that leg one last time , reaching up and back , extended side or excuse me , um , reverse your triangle and how to come back .

Their center warrior two exhale , plant the palms and instead that left foot back , high plank here , we'll take your or skip it all together .

But you're , you're with me .

We'll go ahead and in how to shift the way forward .

I they were halfway and how the Oper facing do .

Aha downward facing dog .

Nice .

All right , Lenny , back in our downward facing dog .

We'll go ahead and pause here just for a quick water break .

All right , everyone .

Welcome back from the water break .

Let's go ahead and get moving again .

So placing the palms at the center of the mat , we'll go ahead and shift the hips up and back , finding our downward facing dog again , releasing the neck , releasing the head , go ahead and take those feet out wide to the edges of your neck and then gently begin to walk the ponds back towards the feet .

There's a generous bend in the knees awesome from here .

Go ahead and find piece fingers around , big toes , elbows are tugged in towards the calf muscles and we'll just gently pull the torso down onto the quads .

Really feeling that decompression of the spine and the extension of the backs of the legs and just breathe here , take one more full breath , then one with full breath out .

And as you exhale , release , the bind will end how to halfway lift that spine act he and fall deep , will inhale , stacking vertebrae upon vertebrae , rise tall , extended nine act how palms come through our center , wash it all away .

All right , let's get into some balancing postures .

So from here we inhale , arms reach tall right leg or right knee lifts up towards the chest .

And then from here , right hand will come to the inside of that right foot and just begin to charge for it really kicking into that right hand and with as much force as you're kicking into that right hand , we're pressing through with that left hand just like you're um pressing through like a brick wall .

Holding here for three , two , one beautiful in how to reach tall .

Again , one leg in mountain , a exhale , right ankle will cross over the left quads sit in deep and feel that stretch along the right side loops in this figure four position .

Take a full breath in , full breath out .

And then as you're ready , well , in how to lift again , one like a nine exhale plant , the right foot shake out the left nice work .

Everyone .

We'll go ahead and take this on the other side .

So inhale arms or left , left leg lifts one legged mountain and then go ahead and finding that left palm on the inside of the left foot begin to charge for kicking into that left palm , pressing through the right hand with just as much force like you're pressing into a brick wall .

Holding here for three , two , one , gently release your bin .

But don't let that left foot drop yet .

And how a one like a nine exhale crossing the left angle over the right quad sit in deep figure four , holding here , feeling the left hip open , feeling the left glute start to open .

You've got this for five , what , three , two , one and how to reach tall one like a mountain exhale with control land .

The left foot shake out the right , nice work .

All right , we'll go ahead and move into some seated stretches now .

So we'll inhale .

Reach ha extended mountain a hell and fold deep and how to halfway left flat spine .

Aha .

Taking her last plant the palms at the right and left foot back , high plank and how to shift the weight for a hell or halfway in how awkward facing dog exhale downward , facing dog .

Awesome from here .

We're gonna inhale , lift the right leg , three legged dog at hell , we're gonna bring the right knee all the way forward , setting up for a half pigeon pose .

You can always take this for client on your back if that feels good for you .

So just sitting in to this posture , you can use a block , a blanket , a cushion , whatever you have to support um your seat underneath .

If you need it , we're just gonna hold here for the re breaths and let it be uncomfortable .

Let it feel like a lot .

You can do it , you can breathe through it .

Um Eventually we'll have this front leg parallel at the front of the map .

But for now , you can keep the heel tucked in as close as you need to .

My legs are super tight .

So my right heel is pretty close to me .

I'm just really working to get both the left hip flux are closer to the ground and that right hip point closer to the ground , take one more full breath in full breath out and gently begin to press through the palms and we'll extend that right like up and back three legged dog and then on the ax , how we're going to bend that can open coming into our wild thing .

So right leg is extended , left knee is bent .

We're gonna draw the hips towards the mat in how lift opening up the heart , take one more , drop the hips and less and open .

Nice .

And then from here we'll come all the way back over finding our downward facing dog .

All right .

Setting up for the other side , half pigeon anyhow , left leg , left , three legged dog .

And then on the axel brain that left like Ford , we'll go ahead and settle on to that um , right leg , bringing both hit points to the mat or as close as you can get them to the mat and breathing here .

Imagining each inhale , each exhale , just melting all of that tension away .

I'm gonna take two more breaths .

Maybe you start to come forward if that feels good for you , always an option and maybe notice that the side is a little bit different on the other side .

I know for me , the side feels a little bit more open .

Oh Awesome .

Everyone gently plant the palms into the mat , pressing yourself up and back .

We'll find our three legged dog again and then Axelle bends that and open , bringing that left foot to the mat .

Right leg is extended out long .

Now we'll drop the hips towards the mat and how to lift the chest and open one more .

Drop the hips and then open and lift .

Beautiful .

Go ahead and come all the way back over , find you're downward facing dog and then dropping the knees towards the mat .

We'll go ahead and come all the way onto our seat , bringing the legs out long in front of us .

We gently inhale to reach tall .

How you can take a micro bed in the needs if you need to .

We're just gonna fold forward , finding your seated forward , fold .

Hm .

Three more breaths here .

Last breath .

Finding your fullest extension .

I gently rolling out vertebrae by vertebrae .

We'll go ahead and make our way onto our backs , bringing the arms out to a tee .

We'll go ahead and bring those knees in close together and then bringing the heels close towards the glute will in how to draw those hips up .

Getting long in the back of the neck , finding our bridge posts and then exhale , rolling all the way back down booty is the last to hit the net .

And we'll drop those knees over towards the left side , finding a gentle spinal twist , take a full breath in here , full breath out and then gently bringing the legs back to center .

We'll go ahead and again , set up for that bridge pose , drawing those heels and close to the glutes .

Well , in how to lift , lift , lift as high as you can get those hips and then exhale with control , lower vertebrae by vertebrae , tailbones last to hit the mat and then dropping those knees over towards the right .

We'll go ahead and set up for a gentle spinal twist on this side .

Gaze can shift towards the left .

Awesome , gently , bring it back to center , hugging those knees in towards the chest , maybe rounding the no uh nose towards the knees .

And then from here , go ahead and find pieced fingers around , big toes , settling the head back onto the mat , working that tailbone down towards the mat .

We find our happy baby .

Maybe you just work extending the legs out long here .

Maybe rack side to side the massage at the lowerer back .

You choose whenever you're ready , we'll just gently release the vine .

I'm gonna bring my um feet together and find a soup dice reclined butterfly .

If that feels like too much on the lower back , or you would prefer to work an internal hip rotation .

You can go ahead and drop the knees in towards one another .

You can even extend the legs out long , totally up to you .

How you wanna take your Shabana , your stillness and whatever posture you decide , just settle in taking a moment to be here .

Nothing to do and nowhere to go showing yourself a little bit of gratitude for the body that just carried you through this practice .

And as you're ready , a lot of the eyes open start to bring some life , some movement back into the body .

Now you're ready will inhale .

Take a full body stretch .

I I let something go passing through a fetal position or just walking right up into a seat .

We'll meet at the front of our mats with our eyes closed and together we'll close our practice with one cleansing breath .

So in hell , nice and slow through the nose .

I let something go gently flutter the eyes open .

See what you see ?

Thank you so much for joining me on the mat today .

I hope you enjoyed your practice workout .

Complete .