Today we have a home practice yoga that’s gonna tone the core and the booty. So this is a big request, having a little fun with it. We’re bringing the yogic perspective to a video that tones the core and helps you get the booty. Let’s have some fun. Hop into something comfy and let’s get started. .
Today we’re gonna start standing in the middle of your mat for yoga. Bring your feet as wide as the mat, just two parallel lines here.
Then we’re gonna bring the hands and we’re gonna bring them together and we’re just gonna start rubbing them to create a little bit of energy, a little bit of heat, a little bit of friction, just something to really focus our mind here as you begin to let go of the day thus far. Politely put the to-do lists away, the future on hold, and arrive here now in the present.
Rub ’em a little faster, lift your heart, breath. Big inhale in and then exhale, just bring your hands right to your chest, your pectorals, and lift your heart up towards your hands and sink a little weight into your heels.
Notice how you feel. Then see if you canpress away from the earth by lifting the kneecaps and just lifting up from the pelvic floor. Creating more spacious nessor just more awareness all the way up through the crown of the head, up and down the spine. Cool.
Then inhale, lift your heart even more. Exhale, keep the heart liftedas you release the hands. We’re gonna bring them to the tops of the thighs and you’re not gonna collapse here in the heart.
So we just established thatso that we have a little bit of a fighting chance to maintainthat as you come forward. Then you’re gonna just bend the knees here and just bringyour right shoulder in towards the center line and then loop your left shoulder round and back and open up your left side body.
It might feel good to start to straighten the left leg there, got a little Zenned out, or you can keep a soft bend.
So we’re finding a little twist in the spine inhale in, exhale switch, bend the knees, drop the left shoulder in towards the center and really actively loop the right shoulder around and back. With each repetition you can find something new, so you’ll go back and forth in your own time.
Maybe bring the top hand to the back body. May be you start to have more of awareness in the neck, remembering that the neck is a nice long extension of the spine. So then really thinking of the spine as our guiding light here.
The body is one moving part, rather than a bunch of disjointed parts. So today’s practice is for the core and the booty (laughs), a big request that I just decided, “You know what,let’s just fulfill it.”
But I want to start off this practice by saying really the goal is to create a wholeness, a union of the breath and the body. But as the body gets stronger,we wanna cultivate balance. So today practice is gonna do that.
Okay, so after a couple of rounds, we’re gonna come to center. You’re just gonna press the palms into the tops of the legs and think Cat-Cow here. Inhale, drop the belly. Open the chest. Feel the abdominals,nice and long.
Very flattering post here to put on YouTube, wonderful. And then exhale,draw the navel in. Round the spine, think Cat pose.
You’re really gonna use your hands to press and you shouldfeel the spaciousness in the back body here. Feet are nice andfirmly planted with awareness. Then inhale, bend the knees. Scoop your heartforward, open the chest, think Cow pose.
Open the throat and then exhale, last time, rounding through, chin to chest. Draw the navelin and up so much. Lovely. Then slowly,we’ll roll all the way up. Swim the fingertips behind to interlace. We’re gonna open upthrough the chest here, so knuckles draw down and away.
You’re gonna inhale in, smile, and then exhale, really bring your center right underneath you. So for a lot of people,we might be here.
We’re gonna really lengthen the tailbone down and see if you canstack up through the spine, so that the centerplumb line or the midline is really bright andjust full of awareness, just has a retention, and we’re gonna maintain that as we work today.
So there’s nothing wrong with a great work out and yoga’s really agreat tool for strengthening, trimming, toning the body, getting to a healthy balancedplace where you feel good. But for me, it’s not what be do, but how we do it.
So this line in the spine is gonna really help us today. We’re gonna bump the hips to the left here and take the crown of the head to the right.
Maybe your fingertips go to the left. And then from your center,draw your navel in. Come to center andtake it to the other side. Bump the hips to the right. So this is a test. I’m not collapsingin the neck here and I’m keeping equidistant between my ears and shoulders.
Okay, navel drawsin to lift you back up. Inhale, we sweep the armsall the way up and overhead. Exhale, bring the feetright underneath the hips. (exhales loudly) Then inhaling again to reach and then exhale.
Soft bend in the knees asyou fold it all the way down. (exhales loudly) And then inhale,reach for the sky. Back all the way up, (inhales loudly) and then exhale.
It’s like painting a wall withthe hands all the way down. (exhales loudly) Inhale all the way up, (inhales loudly) exhale all the way down (exhales loudly) welcoming some energy to the body. Inhale all the way up, (inhales loudly) and exhale all the way down. (exhales loudly) Nice work this time.
Forward Fold, stay herefor a couple of breaths. (inhales loudly) Then from here, we’re gonna walk the hands all the way forward and the feet all the way back to come into ourfirst Plank pose. Take your time getting there.
You can always lower the knees. Wrap the shoulder blades around, press away from the yoga mat. You want to find this Dundas or this length from the crown to the tail. Then inhale, puff upthrough the upper back body.
Lift your heart spaceup towards the ceiling. Claw the fingertipsand then exhale. Keep the elbows hugging into the the side body best you can as you lower all the way down. (exhales loudly) Then tap into that inner smile.
Big inhale lifts you all the way up, press up. Then exhale, slow and incontrol, all the way down. (exhales loudly) Inhale lifts you allthe way up, you got this. Exhale all the way down. (exhales loudly) One more. Inhale, strong core. Navel draws up as you press up, (inhales loudly) and exhale all the way down. (exhales loudly) Beautiful. Hug the elbows in. Inhale, Baby Cobra. Exhale, release. Curl the toes under, liftthe kneecaps, tone the quads. Big inhale, lift all the way up, Plank pose.
Then exhale,Downward Facing Dog.Use this opportunityto find a couple really awesome cleansing breaths, inhaling deeply through the nose and big exhalations out through the nose and mouth, just take a couple here.
Don’t be shy. (exhales loudly) Take your dog for a little walk and enjoy the process, the unfolding, as you stretch and movein a way that feels good. Find a rhythm that feels good today and focus on the things that are serving you that feel good. Deep breaths.
Try not to focus on the things that are difficult,or tight, or stuck. Find softness, (exhales loudly) even though we’re strengthening today. (inhales loudly)(exhales loudly) Great. Then you’re going to walk your toes as wide as your yoga mat again.
But this time, let them spill off the yoga mat. So you’re pressing into the outer edges of the feet. Then we’re gonna slowly bend the knees. Lift the heels and come into a Froggy pose variation.
So you might have to make some adjustments, maybe bring the toesin a little bit more. That was a little wide for me. But the heels,I left it in this variation. Then tap into that core strength by bringing the palms together.
You’re coming into a really wide, like deep plie here, and we’re gonna try to bring the tail down to lift the heart up. So opening up through the hips. If bringing the hands up is too much for you, then keep the finger tips down and you can actually use the finger tips to play a little here. (exhales loudly)
Then one final breath cycle, imagine you’releaning back against a wall. If you really wannachallenge yourself here, give yourself a little space between your heels and your bum.
Lift up a little higher. And, again, we’re working to create this nice long beautiful line in the spine ,so the energy can run fluidly, (exhales loudly) and then release. Great work. To come out of this posture,be really mindful of the knees.
You’re gonna keep little activity in the toes, gripping the earth as you walk all the way forward and lift the hips up high. Come back to your Downward Facing Dog.
Turn the toes in when you get there. Finding thatinternal rotation in the hips should feel really good. Then take a deep breath in and a long breath out. Great.
Walk the toes inline with the hips. Doesn’t matter if the heelsare close to the ground or not. You can actuallylift the heels here. Then we’re going to inhale. Draw the navel in anot and take it over an imaginary hurdle herecoming into our Plank pose.
Take a deep breath in here, strong Plank, and then exhale backto your Downward Dog. (exhales loudly) Again, start this movement with the belly drawing in and up. We go all the way up and over that imaginary hurdle and then send it back,Downward Facing Dog.
Claw through the fingertips. Again, navel draws in and up. Slow it down. (exhales loudly) Breathe deep, (inhales loudly) Downward Facing Dog. One more time. Root down through theindex finger and thumb, navel the leads the way, (exhales loudly) and to your Downward Dog. Great work. Deep breath in, (inhales loudly) long breath out.(exhales loudly) We’re gonna slowly walk the feet back to the middle of the mat, hands come to meet the toesafter you’ve planted the feet. Forward fold.
You’re gonna bring the hands right underneath the feet, toes meeting at the wrists here. Should feel really good, shifting your weight alittle bit forward perhaps or wiggling the toes, feeling that nice stretch through the fore arms and the spaciousness through the upper back body.
If you want more inthe lower back body, bend your knees generously. (inhales loudly)(exhales loudly) Awesome. Release the hands carefully. Press into the feet, root to rise here, reaching for the sky, reaching for the stars. Spread yourfingertips and inhale, we rise up strong, Big full body stretch here. Reach, reach,reach, reach, reach, reach, and exhale, hands to heart. Awesome work. Okay, let’s keep going.
Let’s stay focused here, start to deepen the breath, incorporate the breath even more. Feet go wide as the yoga mat again and maybe you may have to bring it in just a bit depending on the length of your legs.
But you want your heels just a little bit wider than your hips. All right, toes are pointing forward, and we have options for the hands. You can go one hand of a fist, one hand on top. You can go namaste,palms pressing together, or you can also send the finger tips out in front. If you do that,keep the heart lifted.
So every variation,the heart stays lifted. So here we go. We’re gonna inhale in, exhale. Send the hips back. Knees are gonna try tostay over the ankles here as we come into a squatand draw the navel in and up.
Then inhale, rise up strong. Find that dunda, crown to tail, and exhale, send it back. (exhales loudly) Inhale, we rise. Exhale, sink deep. (exhales loudly) Start to really sync up withthe sound of your breath. So inhale, exhale. (exhales loudly) Inhale (inhales loudly), exhale, weight is in the heels. (exhales loudly) Inhale (inhales loudly), exhale (exhales loudly), and then keep it going. Listen to thesound of your breath, (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) then gather thatenergy in the belly. Keep going. (exhales loudly) All right. So we’re gonna start to get our groove on a little bit here, just sync up with your breath.
Keep weight in the heels. Keep the heart open andlifted. (exhales loudly) Inhaling, you sinkdown low now perhaps, and exhale, squeeze theglutes and lift your heart. (inhales loudly)(exhales loudly) Once you feel you can getinto a little bit of a rhythm, you might if it feels good,pick up the tempo.
But stay focused the quality of movement, rather than thequantity. (exhales loudly) Keep this awareness of the spine.
One thing yoga asana is so good about is reminding us that when we remember to soften and just be available, we actually have so much that we didn’t know was possible, so much energy,so much potential.
But when we’re gripping and focusing on the hard, and the fast, and the furious, and the heat, it’s harder to keep up. So stay in a nice groove here, but find ways inwhich you can soften. Just a good way of putting it would be to put a little grace to it all. (exhales loudly) .
By now you’re probably startingto cultivate some heat. That’s good. We want to get the heartrate up a little bit here. Keep it going.(exhales loudly) Maybe you sink the hips,the bum down a little lower, for this last little beat (exhales loudly) and maybe squeeze theglutes as you rise up. (exhales loudly)
All right, let’s do one more. And the next time you’re down low, stay there. We’re here,lengthen the tailbone down. Open the palms up.
I feel like Tevye in the Fiddler on the Roof here. (laughs) Inhale in, and then exhale, Forward fold. (exhales loudly) So ground the feet, but then shake your head lose and just let go.(exhales loudly) Awesome work.(exhales loudly) All right. Bend the knees, reach for the sky,reach for the stars. Inhale, spread the fingertips, rise up strong, (inhales loudly) and exhale, hands to heart. (exhales loudly) So we’re gonna go one more round and if you have ablock, you can use it.
If you don’t have a block, you’re just gonna repeat what we just did. It’s super great. So if you have one block, just bring it under neath one foot.
So you have one foot on the block and one foot off. Again, if you don’t have a block, no worries. Just do the same thing, you’re gonna get loads of benefits. So here we go. Find that the upward current of energy through the front body and then the grounding of the back body.
(exhales loudly) Toes are pointing forward,we inhale, (inhales loudly) and exhale, just to relax theshoulders. (exhales loudly) Then said the hips back. Take a deep breath in, fingertips go forward or maybe you take amudra or something that feels supportive in the hands. Then inhale, lift and squeeze, and if you’re on the block, you might lift that left leg up, squeeze and lift, and then inhaleback all the way down.
Exhale, squeeze and lift. And of course the right foot isreally pressing into the block to lift the heart and chest up.(exhales loudly) (inhales loudly) So inhale to lowernow, exhale to lift.
Let’s get clear on that.(exhales loudly) (inhales loudly)(exhales loudly) You can hold ontoyour focus out in front, but make sure thatyou’re not clenching in the forehead or the jaw.
Keep it soft and easy.(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) Definitely feeling itin my glutes. (laughs) And the block just really bringsit into that right glute. (moans) Okay, keep thehip points lifting up, not moving forward. Excuse me, not movingto side if you’re on the block.
Try to keep thisidea of them lifting up. It’s hard for meto talk and do this. Inhale, lower. Exhale, lift (exhales loudly). (inhales loudly)(exhales loudly) Throat open. Heart lifted.(exhales loudly) Great. Release. If you’re on the block, just bring it to theother side very quickly. Everyone else is justtaking a little breather, a little break.
Last round, here we go. Find what feels good. Lift the corners of themouth a little bit here. Inhale (inhales loudly), exhale to relax theshoulders (exhales loudly), and inhale to lower. So think aboutsending the hips back to bend the knees and then we squeeze and lift up. (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) Let’s sync up with our breath.(exhales loudly) (inhales loudly) If you’regetting a little overheated, exhale out through the mouth.
Let some of that heat go. (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) Squeezing the glute sat the top. (exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)Keep it cool. Stay calm.
(inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)Awesome. Now we’re gonna do one more.
The next time you’re down there, if you’re on the block, just kick it to the side and we’ll all meet up. We are one. Now coming into this last squat, (exhales loudly) and then find amudra that feels good. It can be Wu-Tang, it could be Thriller, it could be Lotus. We’re just gonna sink alittle deeper. (exhales loudly) And inhale, lift your heartand lift your toes.
Then exhale, sink alittle deeper. (exhales loudly) And then just onemore time, you got this. Inhale, exhale, sink a little deeper, and then let everything go, Forward fold. Awesome work everyone. Sway gently, side to side.
Shake the head, alittle yes, a little no. Take a deep breath in,(inhales loudly) and exhale everyone, out through the mouth.(exhales loudly) Then as you’re ready, open the eyes if they’re closed and bring thefingertips out in front. This isn’t a very (laughs) anti-transition here. We’re just gonnaslowly come to all fours.
So walk the toes back and guide yourself to Tabletop Position. The block can go away for a bit. We come to this nice neutral spine.
And if you need a moment to just bump the hips a little left to right or do something figure eights, listen to your body. Find what feels good. Then press away from the yoga mat and when you’re ready, keep the left foot pressing to the ground and you’re just gonna lift the right toes towards the sky and just baby pulses here as you press away from your yoga mat.
And then make sure to engage your core by drawing the navel in and up. Baby pulses. The neck is nice and long. Keep it going.
Then we’ll take a deep breath in and exhale, knee to nose, round it through. Then inhale, right toes all the way towards the sky. Exhale, knee to nose, round it through. Inhale, right toes towards the sky. Last one. Exhale, knee to nose.(exhales loudly) Inhale, right leg toward the sky, and then we’re gonna release and switch. Baby pulses with the left leg left toe’s up.
Here we go. So keep that line of the spine nice and long, lots of awareness of the navel, the core drawing in and up.(exhales loudly) Press away from your yoga mat here, shoulders away from the ears, pulsing. (exhales loudly) (inhales loudly)(exhales loudly) Nice work, everyone.Keep it going. We’re almost done. (inhales loudly)(exhales loudly) Sweet, and then here we go.
Inhale in, exhale, knee to nose. Round it through, squeeze and lift. Inhale, left toes towards the sky. Open the chest. Exhale, squeeze and lift, knee to nose. Last one.Inhale, reach. Exhale, knee to nose.(exhales loudly) Inhale, left toes towards the sky, and exhale, release.
Walk the knees up towards the wrists. Swing the legs to one side and come to a seat. You’re gonna send the legs out in front, Dandasana. Just take a moment here to catch your breath.
(exhales loudly) Appreciate your body and remember that we really can totally focus on core and booty. But we need to remember why, why we’re doing it. So I wanted to come to Dandasana today to just remember(groans) what are all the ways in which a healthy core supports me that aren’t toxic, that make me feel good, that help me situp nice and tall, that help me improve my posture, keep me free from back pain.
I was made to be mobile, move through life with more ease and fluidity. All right, then press into your hands. Lift the hips, come all the way forward with the booty.
Then we’ll slowly roll down to the back, nice and slow. Take your time. When you get there, get centered on your yoga mat and you’re gonna just hug both knees into the chest. You’re gonna take them over to the left side.
You might even use your toes to bring your hips more towards the right. So we’re in a ReclinedTwist here just to start. You can even turn your gaze towards your right hand.
It feels good. And we’re here, either staying in the twist for restorative, or we’ll bring the fingertips to the temples, soft fingers here. Inhale, in. Exhale, lift. Careful not to crunch the back of the neck.
So keep your chin, your throat nice and open and lifted. Inhale to find length and exhale to draw everything in. Keep the neck nice and long. (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) So you can really use that exhale to squeeze. (exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) Mindfully toning the muscle and keeping a strong awareness in the spine, the neck, keeping the face nice and calm.
(inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) All right, nice work. We’re gonna release this. Release the hands. Go right into the other side. So start with the twist, knees fall to the right.
Again you can move your hips to the center of the mat if that feels good. You could always opt-out of the oblique work and just stay in the Reclined Twist. Otherwise, we’ll bring the fingertips to the temples.
Inhale in and exhale, lift. Keep your gaze up towards the ceiling or even up towards your third eye. Inhale, lower.Exhale, lift. Inhale, lower. Exhale, lift. Fingertips cancome behind the head. Try to keep the elbows nice and wide.
(exhales loudly) (inhales loudly)(exhales loudly) Find a rhythm. Listen to your breath. Inhale, lower. Exhale, lift. (inhales loudly)(exhales loudly) (inhales loudly)As you exhale and lift, the navel contracts in. (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) Focus on the quality, the sensation of the movement, rather than the quantity.
So you don’t need to jerk yourself around here. You don’t need to create any tension in the neck or the shoulders.
Work it out. (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) Awesome, do one more, and then release everything. Awesome work.
Bring the feet together, knees wide. Reclined Cobblers Pose. Snuggle the shoulder blades underneath the heart space, hands come to the belly, and we start to soften it out.
Let the breath just return to a natural rhythm. Close your eyes.(exhales loudly) And find stillness here and just start to cool off a bit. Give thanks to your body and for your breath. You can stay here.
If time allows, you can stay here a little bit longer. Or if you’re ready, we’ll begin to slowly make our way to Shavasana by extending one leg out then the other. Maybe you take a moment to windshield wiper the toes back and forth.
Take one arm out and then the other. Then take a deep, loving inhale in. Really go for the gold here. Breathe in deep.(inhales loudly) And as you exhale,let everything go, softening relaxing the weight of the body completely into the earth.
Close your eyes. Relax your tongue. Let go. Awesome work today, my friends. Slowly draw the palms together, bring ’em up to the third eye. The awesome in me bows to the awesome in you. Way to work with integrity and to stay present with your breath as we step into our best and most beautiful selves in both body, mind, and heart. Have an awesome day.