Power Yoga Workout (strong)

hey you guys this is Michelle Goldstein with heart alchemy yoga and before we get started today I just want to mention this promotion that we’re doing with threads for thought so threads for thought is an eco-conscious clothing company and they’ve donated for us 15 pairs of women’s yoga pants they’re all made from recycled plastic bottles and I’m wearing a pair of them right now so they’ve donated these 15 pairs of pants and in order to enroll in the competition all you have to do is post this video to your Facebook page and then go to this link right here and post on that link the link to your Facebook page post as well as your email address so that we can confirm your entry so over the next couple of months we’ll be picking 15 people who’ve posted the videos and we’ll send you out a pair of these amazing pants they’re super comfortable too they’re super soft and very well made so we’re stoked for that anyway let’s go ahead and get started with our practice today so we’re filming here at the Springs in downtown Los Angeles and I’m here with Christian amazing yogi and let’s go ahead and come to Child’s Pose so separate your knees a little wider than your hips mmm sink your bottom down towards your heels and just start to drop into your breathing practice your just notice that you’re breathing through your nose and allow your breath to become deeper and then with that deep breathing come up to your hands and your knees and let’s go ahead and just tuck the toes under and come right into your first downward dog we’re just going to do a quick flow practice today these seem to be very popular we get lots of requests for more of them so we’re happy to oblige I also I’m a huge proponent of practicing yoga every day or at least you know as often as you can with our busy schedules we don’t always have the time for a full hour or hour and a half so as you drop into your breathing it’s like pretty powerful what you can get done in the short period of time when you really dedicate yourself to it so go ahead and shift forward to plank pose on an inhale and then just draw the hips back to down dog on the exhale and again inhale shift forwards to plank lengthen the tailbone down towards your heels and exhale back to downward facing dog last time here inhale to plank and this time exhale lower halfway down to chaturanga flip over the tops of the feet come to upward dog and exhale hips back downward facing dog pose good deep breath start to flex your thighs so the kneecaps lift and legs press back into the hip sockets and then step your right foot up to your hands just be in a runner’s lunge here I usually come onto my fingertips I feel like it helps give a little more space in the upper back so maybe you check that out you can also take your hands to blocks if it helps give you more space just take one more breath here step back to downward dog and again inhale to plank and exhale lower inhale upward dog and exhale back downward dog step your left foot up to your hands maybe come up onto your fingertips definitely sit the hips low enough that your left knee is at least at a 90 degree angle just draw the left thigh back into the hip socket into its hip socket get some extension in your upper back so you’re not rounding forwards you want to lengthen the spine and just one more big breath back to downward dog and again inhale plank exhale lower inhale upward-facing exhale downward-facing dog deep breath through your nose push up out of your shoulders allow your neck to soften when you’re ready go ahead and look forwards bring your feet to the front of your mat inhale lengthen your spine come halfway up exhale fold in half then inhale rise up to stand up circle the arms and fold forwards we’ll come all the way down just keep it moving inhale lengthen out exhale step to plank and lower down chaturanga inhale upward dog exhale back downward facing dog pose deep breath you guys just do scan maybe of your body and notice what can you wake up a little bit to bring more integrity to the pose and what can you relax what can you soften you step your right foot up to your hands come up to Crescent pose now on the back toe so we’re just diving right in lengthen the tailbone down and lift the frontal hip points up I was working with somebody last night a private student and I was noticing that he was having a very difficult time getting in any length in his spine at all so I had him bend his back knee if you find that that helps you and it helped him a lot actually if it helps you to bend the back knee you can try that see what happens sometimes I even bend the back knee lengthen the tailbone down and then extend out through the left heel to straighten the left leg so you can try that as well then bring the palms together in front of your heart just step the left foot up to the front of your mat to meet your right good inhale reach the arms up exhale fold forwards inhale lengthen out an exhale step back or jump back to shutter on gaad’s your choice lower down inhale upward dog and exhale back downward dog good push up out of your shoulders keep that upper back really active and then step your left foot up to your hands come up to Crescent Crescent lunge so keep that pelvic tilt tailbone lengthens down maybe bend the back knee a little bit you can try it I didn’t it’s always worth trying you know if it doesn’t work for you then okay you can ditch it for now you know but if you do find a technique that works then how often that you tried you know when you straighten the back leg you’ll definitely get more of a soaz stretch more of a quad stretch so that might be nice too just depends on what you’re working with in your body soften the shoulders just take one more breath in and then as you exhale palms together your heart and step the right foot up to meet the left good you guys bend your knees chair pose inhale and then fold forwards on your exhale lengthen ardha uttanasana inhale exhale make your way back you can step or jump lower down inhale upward dog good exhale back to down dog step your right foot up to your hands spin the back heel flat come up to warrior one pose for a breath big inhale bend the right knee lower the hands down to the mat step to plank and lower inhale updog good exhale back down dog step the left foot through back heel flat come up warrior one pose inhale the exhale release the hands to your mat step back and lower down inhale up dog exhale back down dog deep breath so see if you can firm up your triceps a little bit that’s the upper outer arms firm those in and work the inner hand down so your thumb and pointer finger press inhale up on your toes exhale look forwards and walk or hop the feet up to your hands lengthen inhale fold exhale okay bend your knees chair pose inhale and then exhale fold in half inhale lengthen out exhale step or jump to chaturanga so chaturanga is a pose right inhale at dog it’s you know make sure that you take it exhale down dog now just breathe through it step the right foot through come up warrior one for a breath and release the hands to your mat step back lower down chaturanga it’s halfway down inhale up dog exhale down dog left foot steps through back heel flat warrior one come up inhale and exhale release to plank and lower down inhale upward-facing exhale back downward dog smooth steady breath keep the quads flexed that will help to release your hamstrings then when you’re ready we’ll bring the feet to our hands again so look forwards look where you’re going hop or walk inhale lengthen exhale fold bend your knees chair pose inhale then exhale fold forwards inhale flat back exhale vinyasa make your way back inhale up exhale down dog step the right foot through come up warrior one big breath in reach up exhale release plank and lower down inhale upward-facing exhale down dog step the left foot through come up warrior one inhale bend that left knee root the back foot and release the hands step to plank and lower down inhale up exhale back good lift the right leg inhale exhale step the right foot through come to warrior one for a breath open up to warrior two pose for a breath good you guys reverse warrior big breath in reach up and back exhale the hands down to your mat step to down dog lift the right leg up inhale exhale the right knee to the left elbow for a breath good inhale lift your right leg up exhale the right knee to the right elbow for a breath inhale lift the right leg exhale bring the right knee into your chest shift forward to plank and then just come to plank pose both legs straight lower down go ahead inhale upward dog tail back down dog lift the left leg inhale exhale step through come up warrior 1 open up to Warrior 2 good sweep up and back reverse warrior inhale exhale the hands to your mat step to down dog lift the left leg inhale exhale left knee to right elbow inhale lift the left leg exhale left knee to left elbow for a breath good inhale lift the left leg up exhale left knee to your chest shift forwards and then plank pose both legs straight lower it down inhale up exhale back good deep breath good step your right foot up to your hands come to warrior one let’s go ahead and open up to warrior two pose warrior two deep breath so I was talking to a student a student was talking to me actually after one of my classes here in LA this week and he said ok I see what your formula is now he’s like yeah you warm us up a lot like the first 15-20 minutes is just non-stop movement and then you move into these deeper holds and by the time we end you know there’s a lot of stillness it’s cool there’s a lot of cooling down and shavasana he’s like you never skimp on shavasana and on these videos we do kind of skimp on shavasana kind of leaving that one up to you a lot of the time but the point is to get really warm and then just move into your body respectfully and allow it to open just take one more breath here straighten the right leg come to triangle pose lengthen forwards take the right hand either to your right shin or to a block maybe you grab the floor with the right hand reach the left arm up flex your quadriceps and externally rotate the shoulder so the shoulders move down the back and today let’s go ahead and take the left arm and reach it over the left ear for a few breaths now work the back leg the left leg presses straight firm the right hip into the midline of your body and as you take the shoulders away from the ears reach through the left fingertips soften your jaw then come on up to warrior two pose bend the right knee lower the hands down to your mat step to plank bring your feet together and let’s roll to the outer left foot now reach the right arm up for side plank so to modify you know you can put your left knee down on the ground like this or you can take your right foot to the floor in front of you like this like a kickstand otherwise both legs straight push up out of the left shoulder so just check it out just make sure that you’re making a wise choice about what option you choose lift the hips up bring the right hip up and over slightly so that the frontal hip points point straight in front of you good you guys now lower the right hand down come to plank and either shift back to down dog or lower halfway down chaturanga inhale upward dog exhale back downward dog good step the left foot through come up warrior one now open up to warrior two so there is a formula I mean as rebellious as I’ve always kind of been in my life when it comes to sequencing a yoga practice it’s like the wheel works best round which is why we keep the wheel round and it’s fun to get somewhat creative with the sequencing but the reality is is that to safely open the body it’s kind of best to stick to warming up with some Sun salutes doing some external standing poses like we’re doing right now and then moving in for twist and then coming to the floor so there is a formula within the familiarity of that formula often we can find a lot of peace actually we can start to access the subconscious mind when we’re in something familiar we don’t have to think too much about it just sit down one more inch now press the left leg straight lengthen forwards with the left arm and come in for triangle pose so when we don’t have to use the thinking mind too much you know it’s a familiar this is familiar for many of us then you can kind of relax into it in a whole other way even if you’re working reach the right arm over the right ear for a few breaths keep the legs engaged keep the connection of your feet and the ground beneath you like just keep the awareness of that connection lengthen through the side body both sides of your body shoulders down the back deeply breathing come up to warrior two bend your left knee lower the hands to your mat step to plank bring your feet together roll to the outer right foot reach the left arm up to the sky for side plank and again any variation that works best for your body I suggest that flex the thighs firm the belly good relax your face and bring the left hip up and over just slightly so the hips oftentimes the top hip will start to rotate upwards we don’t really want that so much we want the hip points to face forwards right in front of your face take one more breath could you guys release the left hand down and either back to dog or vinyasa if you want it inhale upward dog exhale back downward dog deep breath okay step your right foot up to your hands come up to Crescent pose on the back toes take the arms up okay so we’re going to wrap the left arm underneath the right arm for Eagle wrap and then can you step the left leg up and over the right leg for Eagle pose so if you can’t fully wrap the pose with the arms or the legs that’s fine you know in yoga we always want the pose to fit our bodies as opposed to trying to make our bodies fit into a pose you know just yoga with an agenda is not yoga so and it can be confusing when you’re starting out because you’re looking for instruction and you want your you want your pose to look like the person who’s teaching you and the reality is is that our bodies are so different soften the shoulders find a little space within it just take one more breath here you guys we’re going to come to standing splits release the arms and legs extend the left leg back just fold forwards you can grab a block or two blocks if it helps you get the right leg straight with the hands on the floor okay you’re shoulders away from your ears some of you maybe walk your hands back towards your right foot or maybe even grab your right ankle with your right hand spread your toes take one more breath and then softly step the left foot straight back behind you come to warrior one pose and open up to warrior two okay so again reverse warrior inhale and up and over for side angle pose on the exhale you can bring the right hand to the floor or the right elbow to the right thigh I find they’re bringing the hand down lower even if you’re using a block gives a much better stretch than keeping that forearm on the thigh but you know that’s not me in my body so you know just make sure you’re listening to what your body tells you get enough space that you can get rotation in your spine so the heart if you think about the sternum you want that to start to rotate up towards the ceiling left arm over the left ear feel the right size sink down a little bit good one more breath here you guys and then come on up to warrior two release your hands down to your mat okay we’re going to step back to plank lift the right leg up and then just set your left knee down on your mat walk your right hand under your right shoulder and lower the right hip so that it’s level with the left okay reach the left arm forwards and so stage 1 stage us like this stage 2 bend your right knee and catch your right foot with your left hand so spread the toes and as you drop the right hip a little bit it’ll help you open into the left shoulder more so explore the stretch behind the left shoulder blade the rhomboid muscles push up out of the right shoulder just one more breath you guys use your core strength straighten the right leg back left arm forwards for a breath and then lower the hand and knee down okay just come to plank tuck the toes under lengthen the legs back and lower down chaturanga inhale upward dog exhale back downward dog good step your left foot up to your hands come up to Crescent Crescent lunge hey wrap the right arm underneath the left arm for Eagle wrap and softly step the right leg up and over the left keep your sense of humor you know like your yoga’s not dependent on balance like the practice is not I mean it is learning how to balance but it’s also learning how to fall and so just to remember that you know that the two work together and the two that I’m talking about or any two opposites that you can think of up-down left-right you know the drill so honor what’s happening without too much attachment to results right yoga with agenda is not yoga one more breath hey unravel come to standing splits release the arms and legs hands down just allow your body to settle into it look your body may not feel like it’s settling into anything it may feel like it’s resisting everything that’s okay if that’s the case use some blocks get some space but what can you relax that will help you settle in maybe you take the left arm wrap it around the left ankle good spread your toes keep the legs engaged the quads flex the Front’s of the legs flex and step back to warrior one with the right foot float the arms up now open up to warrior two here reverse warrior inhale I don’t know if we did that on the other side but we’re doing it now and then coming for side angle left either elbow to left eye or left fingertips to the ground or a block right arm over the right ear make sure that you draw the left hip into the midline of your body so in this pose it’s kind of common for the hip the front hip to drop back behind you and collapse out do the opposite hug it in so that your left hip points to your right foot does that make sense check it out like and by the way if it doesn’t ever make sense like if you hear alignment cues and yoga classes and it doesn’t make sense just keep breathing everybody like it sometimes it takes years to really understand what something means just to be open to receiving it instead of shutting it down we’ll keep you an avid learner it’ll keep you learning and growing now sit down one more inch good one more breath come up to warrior two go ahead release the hands to your mat step to plank lift the left leg set your right knee down good left hand under the left shoulder right arm forwards so there’s a tendency for this left hip to open drop it down a little bit so that the hips are level and then maybe bend the left knee and catch the left foot with the right hand gently give it a little kick if you can’t reach your foot it’s fine stay in stage one it’s all good really it makes me sad when I hear people say that they suck at yoga because if you can make it to your mat then I think you’re awesome at yoga like that’s the biggest challenge you know never mind some fancy yoga pose or you know upper back variation give it one last little something and then extend the left leg back right arm forwards use your core muscles and then lower the hand and the knee down hey one last vinyasa tuck the toes come to plank lower down chaturanga inhale upward dog exhale back downward facing dog pose ah you could sigh that’s one of the really nice things about practicing at home – it’s like it really doesn’t matter in a studio but it really doesn’t matter at home right say your knees down on your mat and stand up on your knees if it will take two back bends I’m going to come in for camel I like the knees about hips width apart and camel if the knees are too wide it gets pinchy in the low back if the knees are too close it gets hard to lift up out of the lower back so about hips width apart you can take your hands to your butt and literally just lengthen the tailbone down lengthen the fleshy part of your butt down towards the ground lift the chest up bring the shoulder blades together onto your back take the chin a little forward so you can clear the back of your neck you have lots of space there and if you want to come deeper you can walk the hands down the backs of the legs or maybe even reach back for your heels if that feels good to you just be mindful it’s that I know that they’re called backward bends but think of it more as a heart opener and you’re lifting up and opening the chest it’s not about bending back so much you want to actually lift up out of the lower back and feel the upper back open just one more breath and come on up and sit back on your heels and close your eyes you can take your hands to your legs if that feels good and just notice how you feel and then we’ll come up for one more so come on up stand up on your knees and come on in you can tuck your toes like Christian is doing here not only is that a great stretch for the tops of the feet I’ll actually do that too why don’t we do that in this round but it also will help to bring your heels a little bit closer to your hands it won’t be quite so intense come on back now if it feels precarious take your hands to your heels then why are you doing it you know like check in with yourself be intelligent with the way that you open your body with the way that you move your body be respectful feel the shoulder blades press up into the back of your heart just one more breath here hey and then go ahead and come on up and this time cross your ankles behind you come just sit on your bottom and bring the soles of your feet together in front of you so you can bring I usually bring the heels a little bit further away from my body than a lot of teachers instruct you can take the heels and close if you take the heels a little further away you’ll get more of a stretch on the outer hip if you bring the heels in really close you’ll get more of a stretch in the inner groin so they’re both good just whatever feels better for you and then lengthen the spine and if you can fold forwards then go for it and you just find your spot and breathe there the amazing thing about yoga is that the goal is really just to be here that’s it precisely with what you have you just breathe with that and then when you’re in the pose for a few moments if you feel like you could maybe shift and move a little deeper or perhaps shift and back off a little bit then do that we’re constantly needing to adjust and readjust the dials it’s not like we find our spot in a pose and stay there for the rest of our lives you know although that sometimes happens I see that a lot in my classes and in my own practice where I get so accustomed to going to the same spot in a yoga pose that I don’t really work deeper or a student may not work deeper and then one day a teacher will come up and say hey I think you can come a little deeper and it’s like wow I really can I was so used to the old way it’s called homeostasis it’s pretty common it happens all the time in life press yourselves up and let’s go ahead and come to pigeon so bring the right leg forwards left leg back if pigeon irritates your hips or your knees or anything come to thread the eye of the needle on your back instead okay so you can bend the front knee a lot or eventually as your hips start to open you can start to take the the right shin parallel towards the you know parallel to the front edge of your mat and then fold in just find your spot and breathe there and as you know I like to remind you guys a lot of this that you’re always welcome to stay longer obviously when you’re at home if you if you want to hit pause on the video and hang out for a few more minutes that’s a really nice option just practice being present to truly be present means that there’s no agenda it means that we’re truly truly in the moment you know you’re in the moment when there it even defies words it’s like if you were to step outside on a beautiful starry night with a full moon which in LA you would not really see too much of it if you’re out away from city lights you might see that like it just this beautiful full moon with a starlit sky and the minute you start to talk about it you destroy it you know you take away the magic to just fully just be there and experience that’s that’s where the truth lies that’s where yo –ga is that is yoga in action and that that goes for everything that goes for everything go ahead and switch sides any way you like some people like to come back to down dog in between pigeon or you can just shift the legs around and then again you can bend the knee a lot you can take it more to a 90-degree angle and then fold forwards learning to experience without words learning to see observe listen learning to touch the moment without labeling without criticizing without segregating it’s very challenging it starts by just being mindful of the words that you do use for example if you’re looking at a beautiful starlit sky with a full moon you might think that it looked beautiful or amazing if you were to describe it but just to watch the words that you’re using can be a very powerful practice in first of all recognizing when we’re creating forming judgments and it can also be a useful way of transforming the inner dialogue so when you start to see the way that you’re thinking the words that you’re using you can correct yourself if they’re perhaps harsh or unkind and start to develop a kinder softer more gentle loving dialogue which for me has been an incredibly powerful practice that I can’t recommend it enough actually you know really you are your life partner and it can be really beneficial to establish a healthy relationship with yourself because if anything it just makes life a lot a lot more fun right as well so what can you soften here hmm and when you’re ready come on up and come onto your back come all the way onto your back hug your right knee into your chest left leg straight and just lower your right arm to the floor next to you and take a twist to the left peel the right shoulder get heavy like an anchor and just gently allow the right knee to drop towards the floor doesn’t have to touch the floor it may never touch the floor just find the stretch in your back good and then come back to Center and we’ll switch sides so you’ll hug the left knee into your chest straighten the right leg left arm to the floor next to you and then just draw that left knee over to the right side of your mat this could be a nice place to close your eyes and just notice how it feels to be alive in your body this could be a nice moment just I call it one of those I love yoga moments you know just to be grateful for your practice and your efforts let’s go ahead and come back to Center and hug both of your knees into your chest lengthen your spine along the floor and release your arms and your legs and come for shavasana so I recommended this before one of my students told me that he does this with the online videos is when it comes time for shavasana he has a piece of music queued up on YouTube that he likes you know he’ll find something that he likes and he takes shovel to that I think that’s a great idea take some time to really rest and integrate the benefits of your practice okay so for the sake of time on this video we’re just going to come on out of this so you’re just going to stretch your arms and legs a little and bring your knees into your chest and roll to your side whichever side you like and press yourself up to sit so come to sit comfortably and close your eyes just allow life to meet you easily rather than putting your your agenda on it or even your intentions which are good I’m sure just allow life to flow and your intentions will naturally become clearer and the more you allow life to flow the more easily your actions will align with those intentions bring your palms together in front of your heart lift your heart and vow to your inner teacher so thank you so much for practicing with us today we’re here at the springs in the arts district in downtown LA and we’re stoked for this promotion with threads for thoughts so make sure to share the video to your Facebook and post that link to our link right with your email address and we look forward to continuing this relationship with you guys in building this community so thanks for and thanks for following us subscribe to the channel we really love your comments please like the videos and thanks to threads for thought as well for donating all these yoga pants for us namaste

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