15 Minute Yoga Workout for True Strength | Breathe and Flow Yoga

hey welcome to class this is going to be a 
super quick and strong yoga workout focusing   on upper body strength as well as side body 
and core make sure that for this class your   wrists are already warmed up and that your 
body is already a little bit warmed up   and we will begin in plank pose come 
onto your mat onto into plank pose tuck your tailbone engage your core 
feel the fingertips push the ground away   connect to the breath we're 
holding here for about 30 seconds every time the test starts to sink down 
make sure you're pushing away a little more   to really stay stable and fully engaged start to shift forward come high into the toes 
and then shift back shift forward and back   let's go for 10 9 8 7 6 5 4 3 2 and 1 back 
to plank pose one more time shift forward   bend your arms chaturanga elbows in hold for 10 9 8 7 6 5 shift even more forward   3 2 1 straighten the arms plank hold again 
clean it up tuck your tailbone engage the core   let's shift forward one more time bend your arms 
chaturanga hold elbows in bring the right knee   to the right arm step it back chaturanga left 
knee left arm chaturanga three more each side two and last one straighten your arms plank beautiful hold it 
clean it up tuck your tailbone engage the core another 30 seconds squeeze the hands together a bit more to 
activate your pecs and your chest you can   of course always set the knees down if you really 
need to but try your best to breathe through it   stay strong you got it that's your thought one more time bend 
your arms chaturanga hold for another 10  9 8 shift more forward 6 5 4
3 2 1 plank straighten your arms   let's lower all the way down to the ground keep the hands where they're at stay on the toes 
we're now moving from all the way from the floor   to a chaturanga we're just lifting up a little 
bit but it's not something we do a lot in yoga   so lots of people are lacking his strength there 
so today we're working on this so lift up to   chaturanga and lower lift lower 
10 9 8 7 6 5 4 3 2 and 1 hold chaturanga 5 4 3 2 tuck the tailbone 1 and lower down   beautiful job untuck the toes 
interlace your hands behind the back keep the legs and the hips on the ground lift 
the chest up the shoulders reach your hands   towards the heels engage the glutes and lower 
lift and lower we're going for 10 of these 10 9   8 lift up high 7 6 5 a little bit higher 
4 using all your strength 3 2 and 1 now we hold for 10 9 lift up 
higher squeeze the shoulder blades together   lift the hands the arms higher up 5 4 3 2 and 1 release down beautiful job 
place your hands again press up to a plank let's hold for another 30 seconds tuck the tailbone engage 
the core and always in these   long holds the opportunity for you to breathe slow find that balance between ease and effort   where you can breathe and make this is
still a meditative practice although it   doesn't feel like so much like yoga maybe 
for you you can still apply the mindfulness   aspect of it to this practice to be fully 
present side plank on the right side   reach your left arm up tuck your tailbone engage   through the core a little bit 
more push the hip slightly forward press into your right arm push the ground away 
lift the right hip a bit higher up good start to   lift your left leg up off the right we continue 
to hold for 10 9 8 7 6 5 4 3 2 1 side plank plank pose left hand 
down shift forward bend your arms chaturanga   hold for another 10 9 8 7 6 shift 
more forward 5 4 3 2 1 plank pose press up clean it up first let's 
come into side plank on the left push the ground away with your left hand lift 
your left hip higher up come back to the breath lift your right leg up off the left 
we're holding here for another 10 9 8 7 6 5 4 3 2 1
back to side plank slowly back to plank pose shift forward bend your arms chaturanga   hold for 5 4 shift move forward come higher 
to the toes 3 2 1 lower all the way down   stay as you are with your hands and your feet 
another ten of those lift ups to chaturanga 10  9 8 7 6 5 elbows in 4 3 2 1 up to plank beautiful job widen your feet a little bit last little bit 
on the hands let's finish up with some core   you're gonna lower the hips down almost like an 
upward dog engage your glutes and then lift the   hips back up for plank keep the arm straight 
the entire time lower down 10 lift up 9 8 7 6 5 4 3 2 and 1 back to plank rotate the 
heels over to the right dip the right hip down   keep the arms straight through plank through 
center to the left let's do ten of these 10 9 a little bit faster 8 7 6 5 4 3 2 last 1 each side back to plank beautiful job come on to your full 
arms for forearm plank make sure that some part   of your hand is still on the mat so we got 
a good grip tuck your tailbone engage the   core keep the feet wide apart lower the hips 
down and lift another ten of these lower 10  9 8 7 6 5 last little push 
4 3 2 1 hold for another 15 seconds keep pushing into the elbows breathe 
keep it nice and slow deep breaths   let's add five more seconds 5 4 3 2 1 release the hips down good work sphinx pose untuck the toes engage your glutes look straight ahead i don't 
know about you but i got hot quick in just   a little bit over 10 minutes already dripping 
sweat but that is what we're here for today   if you want to go deeper straighten your arms 
seal pose keep the glutes even more engaged slow the breath down and release beautiful job release 
the forehead down shake out the hips and let's come up to a seat i will rotate 
sideways for a seated straddle forward fold   the last pose of class bring the legs right apart and 
start to walk the hands forward we're here for about a minute slow the breath down relax relax 
your body more melt into the pose be proud of yourself for working so 
hard for showing up for doing your best   maybe you made it all the way 
through maybe you found it easy   maybe it was impossible for you that's 
also okay just come back tomorrow   try again even if you set the knees down 
and modify just make it through the whole   video over time with practice you will 
gain the strength to make it through it if you feel like hanging out more in stretching 
poses we have a lot of videos that are really good   to do right after a practice like 
this something intense like this   so just browse through the 
channel there's a lot of   stretching videos as well they're just very 
gentle with stretching last three breaths slowly walk the hands back push yourself back 
up bring the feet together the legs together   now you can come to a seated position if 
you wish you can also come onto your back   for shavasana now just relax on your back for 
a few minutes enjoy take the time to calm down   or enjoy whatever you're doing right after this 
video perhaps you're adding some more classes or   workouts from us onto this video thanks so much 
for practicing with me today amazing job today   i know it's not easy i'll see you tomorrow 
on the mat again love and gratitude namaste

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