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hey everyone welcome back to my channel
this video was highly requested so i'm
back with it
yoga for weight loss series and this
class is a combination of various arsons
and flows that's going to tone
strengthen shed the fat and it's going
to rev up your metabolism it's going to
be 30 minutes long and i'm going to be
giving you some modifications if you're
a beginner or new to yoga and once
you're ready flow on to your mats and
let's begin
let's begin the class in the child's
resting pose
extend your hands in front and send your
glutes down to your legs
as you press your forehead down to the
mat if you can
you're going to stay here breathing in
this pose for several seconds and begin
to connect with the mat rooting
yourselves nice and deep
and setting a tone for our practice
today
[Music]
waterfall slowly raise your cells up in
the all fours position
we're going to go in for hip squeeze
you're going to send the glutes down to
your legs
and push your body forward
get your entire weight down to the hands
pause for a second forward
and get back pause for a second down
beautiful to warm up the spine
and your total body your arms
your glutes
[Music]
back to the center
we're gonna regular butt left and right
try to squeeze your hips
feeling that beautiful stretch on your
sides
and let's begin to bring the left leg in
front to the gateway of your hands
going in for the crescent lunge again
we're thinking to sway back and forth
trying to open up the glutes your hip
flexors
[Music]
now get your total body to the front leg
placing the right hand down to the mat
extending the left over your head
root yourselves to high twisting your
cells
[Music]
[Music]
now the hands go right on your knee
and erect your spine up
hold it nice and tall
extending for the right hand and
stretching as much as you can
[Music]
and drop down get back
let's do the same thing for the other
side
bringing the right leg in between the
gateway of your hands and begin to move
back and forth pausing as long as you
need to
flow with your breath
keep breathing as you do this
and feel good
shifting the body weight forward routing
the left hand down right goes over your
head
open up and stretch
dropping the hand down
slowly come up hands to your knee
with your back erect
this time you're going to stretch for
the left side body towards the right
side
engage your core and keep breathing
wonderful work still on the all fours
position you're going to get to some
core strengthening moves now
i'm going to simply extend one of your
leg
point the toes away from you
and make sure you're in a nice straight
line
do not tip the hips or your leg
keep breathing and hold your core tight
we're thinking to switch to the other
side
extend lengthen and that's gonna in turn
engage strengthen and tone your ab
region
wonderful work i really hope you're
getting warmed up already let's get to
the downward facing dog so that's going
to stretch your hamstrings even more
slowly route yourselves to high
you can bend the knees if you are a
beginner looking to stretch your
hamstrings
straighten out the legs if you are
advancing
and try to press your upper body towards
the lower
with tiny little pulses growing towards
your legs
and get back to the center knees drop
down
[Music]
and this time you're going to advance
with marches
lifting up to slowly march the legs out
stretching out your hamstrings
and toning your legs of course
[Music]
back to the downward facing dog this
time feet together
lift the legs up
one leg at a time you can bend the knees
if you want to
so this is going to tone your legs
strengthen your legs
and at the same time you're on the
downward facing dog so that's really
good
to strengthen your spine your upper body
begin to gain control and bring the
right leg in between your hands
we're going in for a full lunge
lifting the back leg up
hold it here engage your
core and we're gonna drop the back knee
down and up cone for pulses
this is gonna burn you guys but do not
stop
[Music]
now catch your back leg forwards in tiny
little steps
bend both your knees if you're a
beginner
and drop your head down you can still
stay on your fingertips
but if you're advancing and you can
reach down to the ground
you can place your hands down your legs
straightened out
now the feet meet each other for the
forward fold
grab your elbows
drop your head down heavy
super heavy down let it hang loose
keep pulsing yourselves and we're going
in for the ragdoll squeeze we're gonna
let go
and sway the body left and right
and root yourselves to high palms
together reaching tall
[Music]
and hands down in prayer
a quick second to just breathe i want
you to take a deep inhale through your
nose
and exhale out with your mouth
and for the next big inhale hands up
palms together
fold yourselves forward drop your head
down
taking both your legs back for the plank
and get yourselves for the downward
facing dog
this time you're going to lift for the
left leg
place it in between your hands
drop your back knee down and up
stay with me don't give up
[Music]
and leap forward in tiny steps for the
triangle forward fold
if you are a beginner feel free to bend
your knees catch yourselves to the
fingertips
and feet together
racked all pulses
pulse down down and down as we sway
left and right
root yourself to high palms together
look up to the ceiling
and hands come down to prayer to
complete the flow
good work everyone i have a little
friend of mine joining us for our
practice we're gonna continue to the
center of the mat
beginning with a nice seated chair squat
palms together in prayer
engage your core send your glutes behind
push your butt back
and now we're going to go in for our
squat pulses
down and up
keep breathing as you do this you're
going to feel the burn on your legs
you're going to strengthen tone lose all
that fat
cut back and now we're going in for the
seated chair twist for this squat down
and twist yourself place the opposite
elbow down to the leg
look up and breathe
and switch to the other side
and breathe
and slowly come up
beautiful
forward fold fold yourselves forward
keep pressing yourselves down
and bend your knees if you're a beginner
feel free to do what your body is
letting you do
and slowly reach yourselves up
you're going to go in for hip circles
just circle out your hips in one
direction just to cool down a bit
and switch to the other side
[Music]
we're going to get into veer patrasin or
the warrior 2 pose let's walk the left
side first toes of your left leg facing
to the left
and toes of your right leg faces me nice
and straight
you're gonna lunge down to the left side
open your arms out
and look towards the left side
chin up
and control your body engage your core
[Music]
and let's begin to flow
you're going to drop down and up tiny
little pulses
working to tone and strengthen your legs
this really works so keep going stay
with me do not give up
and now we're going to bring the leg a
foot distance inside
and we're going to river stretch
taking the hand over your head
and stretching for the river side body
good work everyone i'm really proud of
you let's switch and do the same thing
for the right side this time
make sure your toes are aligned
and lunge down to the front leg
shift your body forwards engage your
core
lengthen your arms out open all your
fingers that's working as well
chin up and gaze to the right side
let's begin to pulse down and up
slow controlled pulses without locking
your knee
[Music]
[Music]
and bringing your legs a foot distance
inside of you to a comfortable distance
reverse stretch taking your right hand
over your head
and we have one more squat tomorrow for
this class we're getting into the
goddess pose so i want you to open your
legs out for this nice and wide
your back is kept straight and you're
going to squat down
take your hands out
your index and your thumb together for
gyan mudra
and close your eyes as you squat down
[Music]
and now we're going to go down and up
squat pulses
and that's gonna burn more calories
now go down tiny pulses four eight seven
six five four three two one good job
amazing work begin to get to the end of
the mat
through the length
and we're going to crawl ourselves
forwards get your knees down
and crawl back to the forward fold
so keep moving forward and back this is
a nice plank variation
that's going to strengthen your core
tone your body burn lots of calories of
course
so keep marching dropping the knees down
and do this slowly and engaged
[Music]
cut back let's get to the child's
resting pose you deserve a nice stretch
for about 10 seconds here
forehead down to the mat
and extend your arms in front close your
eyes and just breathe
and restore your body
[Music]
wake up your system and get back to the
all fours you're going to practice one
more round of core strengthening you're
going to get into the bird dog extend
your right leg point your toes
and once you're ready you're going to
lift your left arm
and when you find your balance and your
confidence to extend
you can just fly out for a bird dog
opposite leg and arm
and switch to the other side this time
your left leg point the toes
and your right arm lift it up
and begin to extend over your head
keep breathing and keep tightening for
your core muscles
good work drop the legs down and begin
to give me pelvic circles
you're just gonna circle out your pelvis
in any one direction
and return the circles to the other side
and now you're going to arch your back
case up to the ceiling
and begin to just sway your body as you
stay in the arched position of your
spine
and now curl yourselves around your
spine chin drops down to the chest hold
it here keep pulling up your spine
and begin to sway back and forth
and moving on to the next asan and the
next position which is vajrasana
sit on your legs your legs together
toes pointed away from you
send your glutes down back kept nice and
straight
close your eyes as you connect
yourselves here with the mat
to begin a flow in this position
now roll the shoulder blades behind
for a nice rotator cuff stretch
take it forward
now one hand down to the mat extend for
the other side
[Music]
switch
now coming to a kneeling stance i want
you to kneel down
flex your toes underneath
hands sticking right in front of your
chest
we're thinking to drop your butt down
towards your legs and push yourselves up
down sending your glutes
and come up as you exhale
inhaling down exhaling up
you can keep the hands down to your hips
if you want to
this is a very good toning for your
thighs and your butt
now for the camel pose i want you to
take both your hands right behind you
palms facing down or if you want to stay
on your fingertips you are welcome to do
so
and lift your head up chin up
seal your lips and keep gazing to the
ceiling
and moving forward for balasana
tuck your hands underneath palms opened
up
drop the forehead down to the mat
as you close her eyes
and unwind in this resting pose
to restore your body
great work everybody we're going to
finish off this class with one last
final segment for this video which is
nothing but yoga abs so lie down to the
mat and let's get to it
starting off with a nice sleepy leg
stretch
drop both your legs down on one side
and switch to the other
keep switching left and right
to massage for your tailbone
[Music]
pull one of your knee in towards your
chest and hold
[Music]
and switch to the other and hold
as you breathe
or the pelvic bridge
i want you to lift your glutes up to a
nice inclined position
hands right next to your body palms
pressing down to the mat
now as you're up i want you to squeeze
your glutes and engage your core
keep breathing out with your mouth get
that airflow in and out
and slowly drop one vertebrae at a time
down to the mat
and next one is a nice ab cycle hug both
your knees
and begin to extend one leg up to the
ceiling
point the toes underneath
and keep shifting left and right
[Music]
good now one leg down the other leg
lifted up to the sky
point the toes and begin to give me
circles
nice big circles if you want or if
you're a beginner
and you feel the burn you can take it
nice and slow to what feels nice for the
body
switch to the other side
this is really good for the lower abs
good work next one curl yourselves up
for a nice crunch
now begin to hug in your knees
one leg at a time as you march your legs
out
beautiful ab toning here for your lower
abs
but don't forget to breathe keep
exhaling out with your mouth
as you keep switching legs nice and
controlled no fast pace moves here
knees bent and begin to lift your hips
off the mat
pulse up
and drop down this is a burn for your
lower abs you guys
so keep pulsing up and down
control the jump
[Music]
and we just have couple of more moves to
finish off this class we are getting
into one more pelvic bridge variation
with your heels lifted off the mat
lift yourselves up in a nice straight
inclined position
and engage that core squeeze your glutes
and relax back down great work
last and final move
we're getting into a normal traditional
crunch and sticking right behind your
head begin to just crunch up
keep breathing as you come up
[Music]
now last one hold it up for the last
five
four
three
two and one great job you guys and you
have made it to the cool down stretches
and your body deserves this unwinding
relaxing poses stay with me till the end
i want you to take one leg over to the
other side
and take the opposite arm over your head
and give yourselves a nice supine twist
and stretch for your back
[Music]
and switch to the other side
[Music]
[Music]
happy baby or ananda palasana
for this open your legs out
get hold of your ankles your big toe or
your feet
wherever you could reach to
and where it feels good
beautiful stretch and release for your
groin for your inner thighs
to open up for your pelvis
this stretches everything
now you can begin to just sway your body
left and right
so that's gonna passively massage for
your lower back as well
[Music]
getting into the child in the womb
stretch
crunching yourselves up and hugging your
legs
you gotta stay here as you breathe
rounding for your shoulders
for the reclining butterfly pose
feet together knees apart
and we're gonna think to flap the knees
out getting deeper into your inner thigh
stretch
[Music]
[Music]
and begin to extend for your total body
lengthen your legs down into laser
fingers and take your hands right over
your head
give yourselves a full body feel good
stretch from head to toe
[Music]
and let's lay in shavasana one of the
most important steps of this class open
the palms spread your legs out and begin
to just close your eyes
when it comes to physical goals or any
kind of weight loss goals stress plays a
major factor
and you need to respond to the body with
actions that's going to de-stress you
then shavasana it is it also helps you
to navigate stress response in everyday
life that we all face
begin to just tap into that silence and
your wisdom that's already built inside
of you
take deep breaths in and out
as you begin to celebrate your body
celebrate your breath
your mind
and flooding your body with little
gratitude this moment
for all the things that you are capable
of doing in today's class
send little love notes to your body
grounding yourself deeply to the mat
as you stay here enjoying this silence
in shavasana
[Music]
[Music]
begin to just move your limbs shake out
your legs
and shake out your hands
bringing some awareness with moment
flex and point your toes underneath
circling out your wrist
finishing off with a nice rub onto your
palms to form the heat on your hands
and cupping that down gently on your
eyeballs
as you seal today's practice and the
time that you've spent on the mat today
let's get to the final bow down pressing
the thumb down to your third eye
and that's it for this class i really
hope that you enjoy this juicy weight
loss yoga flow there are more parts to
it i'm gonna link everything in the
description box below and don't forget
to subscribe to my channel and follow
along for more at home workout videos
with me thank you so much for tuning in
until next time namaste
