DAY 2 The Total Yoga Body Workout Challenge | Yoga Dose

DAY 2 The Total Yoga Body Workout Challenge | Yoga Dose


– Hi, welcome to day two. We’re building a solid foundation, each day the posture’s gonna become a little more challenging to help build your strength and your flexibility. Hit the like button on the video and subscribe to the channel. Let’s get started. (upbeat music) Alright, let’s start off lying down today. So we’re gonna do some
of that core warm up work on our back. So, lying on your back, take your feet the width of the mat, take you arms out to the
side like cactus arms. Let your chest spread, and for just a moment to connect in the calm before the storm. Just start to watch your breath. Imagine, visualize your lungs, visualize your lungs having
a bottom compartment, let the bottom compartment expand, middle, and top compartment. And as you exhale just
let all the air go out. Take another breath like that. And take your feet close together, and as you inhale let
the knees open up wide. Exhale, the knees back together. Inhale, let the knees open up wide. Exhale, knees back together. Inhale, open up the knees wide. Exhale, knees back together. Then take your feet the width of the mat, and as you inhale, stretch your right knee
towards your left big toe and slide your right arm up overhead. Feels good. Exhale, back to center. Inhale, change sides,
role the left inner thigh, down knee to the big
toe, slide the left arm. Exhale, back to center. Inhale, change sides. Reach, stretching like you’re waking up. Exhale, back to center. Inhale, change sides. Ahhh. Exhale, back to center. Alright. Then hug your right knee into your chest, stretch your left leg out along the floor. Change legs. Change legs. Alright now, keep the middle
tailbone pressed down, your lower back long, it’s not flattened down
but it’s not lifting, it’s in neutral. And as you exhale, change legs. Keep the right foot hovering just a couple inches above the floor. Neck free, neck long. Exhale, change legs. Now send your right arm up and overhead. Exhale, change sides. Exhale, change sides. Exhale, change sides. Don’t let your trunk move at all, keep your core engaged. Exhale, change sides. Exhale, change sides. Exhale, change sides. Exhale, change sides. Good, then bring your legs into tabletop, crunch up to your knees. Inhale, lower down. Exhale, crunch up. Stretch the right leg
out at a 45 degree angle, and the left leg out to meet it. Bend your knees and hug
your knees into your chest, roll yourself up to seated, and come into downward dog. Alright, one last little core warm up. Shift into plank, pull your right knee up and round your back. Inhale, lower the knee slow
and reach your heart forward. Exhale, pull back up. Inhale, lower slow. Exhale, back up. Inhale, lower slow. Exhale, back up. Downward facing dog. Left knee up to your
chest, shift into plank, pull up, inhale, lower slow, arc forward. Exhale, pull up. Inhale, lower slow. Exhale, pull up. Inhale, lower slow. Exhale, pull back up. And stretch back to dog. Set your knees down, open up your chest. Let’s practice your chaturanga again. Turn the inner arms forward, navel in, lower slowly to elbow height. Again, because we did it yesterday, lift back up, not today yet. Inhale, lower slow. Exhale, back up. Inhale, lower slow. Exhale, back up. Keep your spine long, like plank. Exhale, back up. And lie down onto your belly. Stretch your toes back, inhale to low cobra, blades on the back, heart reaches forward. Then, lower yourself down. Press up, and back to dog. Walk your feet up to the top of the mat. Let your head drop. Bring your hands to your hips and come all the way up to stand. Alright, let’s do a sun salutation. Inhale, raise your arms up. Exhale, pull forward. Inhale, flat back, step back to plank. Open up your chest and plank. Set knees down, lower slowly, chaturanga. Inhale, cobra. Exhale, dog. Walk your feet up to the front of the mat. If you feel like this parts moving fast, that’s on purpose, it’s a warm up. Inhale, stretch your chest forward. Exhale, fold. Press into your feet, inhale, come up. Reach up. Exhale, samasthiti. Alright. Triangle pose. Separate your legs wide apart, hands on your hips, chest open. Stretch down evenly into your feet, spread your arms. Turn the legs to the right, inner upper thigh turns like we practiced yesterday, then reach out over your leg and put your hand down onto your ankle. So if you look down, you’re making sure that the
knee points straight out in line with the center
ankle and the foot. Draw the navel in, open up your chest. Stretch into your back leg, into your back foot. Reach down into your feet, inhale, come back up. And, turn the legs to the other side, exhale, reach out, hand down. Then reach into your feet, come back up. Feet parallel, stand tall. Twisted triangle, turn your right foot out, turn your back foot in, inhale, your arm up. Exhale, put your hand down. Reach your heart forward, lengthen straight out through your spine, then turn your chest and take your arm up. Press into your feet. Come back up and around. Twisted triangle on the other side. Hand down, lengthen your spine, turn and take your arm up. Press into your feet, inhale, come back up. Then step your feet together, stand in mountain pose. As you practice standing in mountain pose, this is to help with your posture and to help with how
you stand on your feet. So we tend to roll more to
like one foot or the other, to like lock one knee, so instead of doing that, press down into your feet evenly. Press into your heels, your big toe mount and your little toe mount even. Let the sole of the foot open, and grow tall up over your ankles. So you’re not leaning back, you’re not leaning forward. It’s important to take
time to stand like this so when you go to do
the standing postures, your posture is strengthened. You have this setting of what it’s like to be standing tall in mountain. Alright. Let’s put it into practice. Step the feet wide apart, spread your arms out. Extended side angle, turn the left foot in a little, turn the right leg all the way out. I’m gonna sneak and use the block. I told you yesterday, if you have your blocks
and your strap handy. Okay. So the block goes to
the outside of the heel. Chest open, bend your right knee. With the right knee bent over the ankle, chest still open, reach and put your hand down. Alright, so now make
sure that your right leg, the thigh is turned out so that your center hip, center knee and center ankle are all
aligned with each other. Keeping that stretch from your left hip down into your heel. Plug your navel up, and take the arm all the way over. Good, and press into your feet, come back up, take the block with you. Turn the feet, (breathing) bend your knee so that the knee
comes right over the ankle, but keep your back foot pressed down, don’t let the back foot twist. Then put your hand down all the way into the outside of the foot. Look down, check it out. Center ankle, center knee, center hip, okay, good, got that. Take the arm overhead. The knee is gonna wanna twist in, don’t let it though. Press the knee back, then stretch from your back hip down into your back heel. Plug the navel up, open up your chest, reach past your fingers. Then we’ll hold here
for five breaths again. So as you hold, let the
breath circulate evenly. Let all the compartments
of the lungs fill. Alright, good, and come back up. Parallel your feet, and
step your legs together. Mountain pose, stand tall. Short adjustment. Alright, warrior one. Separate your feet wide apart, turn your feet, spread your arms. So we got the feet turn
from yesterday right, the back foot’s a little
more than half way, remember that, okay. Take the arms up, lift through
the front of the spine, palms together, bend the right knee. Oh, but keep the back leg strong, lift the back knee, lift
your navel, look up. Bend your knee deeper. Come back up. Turn the feet to the other side. Arms up, inhale. Exhale, bend your knee. Back, inner knee up, navel, chest up, take the spine in and up, bend your knee deeper. Come back up, turn your feet so they’re parallel. Good, let’s go right
into pars with an asana. Turn your feet back, back foot turns in like warrior one, inhale, lift your chest, exhale, tip forward halfway. Pause there. Reach through your spine and lengthen. Then navel in, hands down, head down. Inhale, flat back. Exhale, hands to your hips, come back up. So a lot of this stuff is just repetition, coming back to the postures each day, seeing if we can refine them. Inhale, open your chest. Exhale, tip from your pelvis, fold forward halfway, hold. Then navel in, hands down, head down. Inhale, flat back, stretch
your chest forward. Reach into your feet, come back up. Turn your feet so they’re parallel. Alright, so we’re gonna
add one more pose here. Turn your right foot out,
spin your back heel up. So this is called crescent. From crescent, bend your knee, now take your left elbow
and hook it to your knee. Just a modified variation of
the T to pars with kinasa. So, in this pose, just like
when we did side angle, you want your ankle,
knee and hip to line up. Do you got that? Okay, good. Lift your back knee, lengthen
your spine straight out. Remember the midline yesterday? Lengthen through the midline, then turn your chest, palms together. But see if you can keep
lengthening through the midline instead of letting your head go forward. Don’t do weird stuff with your head, just lengthen through the midline. Good. Navel in, strong core. From your strong core,
you’ll come back up. (breathing) Turn your feet to the other side, spin the back heel up. Crescent position. Then bend your knee, and hook your elbow to your outer knee. But now look at your leg, ankle, knee, hip all lined up, check. Back knee up, check. Lengthen through the midline, check. Palms together. Alright, we got all the good ingredients. Now let the left thigh drop as you keep stretching. So, I can’t see her right now, but I want you to make
sure when you’re twisting that you’re lengthening. Most important, what
comes first is the length. Get the length in the spine so the twist comes more even. Then you’re already in a twist, you already got your
elbow hooked to your knee so you’re already
twisting, keep lengthening. Alright, with your strong
legs and strong core, navel in, come back up. Hands to your hips. Legs feel that. Tips forward halfway, inhale, heart forward, flat back. Exhale, fold forward. Let things cool down now. Let the head drop. (breathing) Inhale, flat back. Exhale, hands onto your hips, come all the way up to stand. Turn your left foot out,
right foot out, my bad. Step to the front of
your mat, mountain pose. Stand tall, chest open. Inhale, your arms up and overhead, salute the sun. Exhale, folds forward. Inhale, flat back. You probably might have to
bring your hands up to your shin so you get a flat back. Really make sure that
your spine is lengthening. Reach forward, then step back to plank. Hold in your plank with your chest open. Set knees down, teaching yourself strength for chaturanga. Heart forward, navel in, keeping that long spine again, lower to elbow height. Then lie down, low cobra, chest open, legs firm. Blades on the back, navel up. Press back up. And stretch back to child’s pose. (breathing) Alright. Then come on up, cross
the legs behind you, and sit back. (banging) Sorry. Lie down onto your back. We’re gonna make yesterday’s sequence just a little more tricky. So legs go straight up, I stretch from the hips
out of the lower back so I have a nice long lower back. Let me show you here. The lower back isn’t flattened, but it’s not lifted either. It’s just in neutral with the legs up. Okay, hold the neutral lower back, and without the ribs lifting, I stretch the arms overhead. Which I might have to take the hands wider to get the ribs to stay in. I hug the ribs in, neck long. Alright now, let’s see, could you lower your right leg halfway without your ribs lifting. Neck free, but core strong. Then back up. Then lower left leg halfway without the ribs lifting. And back up. Then right leg halfway
without the ribs lifting. You can always bend your top knee if it’s too difficult
to straighten the leg. And back up. Lower the left leg halfway
without the ribs lifting, strong core. Back up. Last one. Lower the right leg. Back up. Left leg. Back up. Bend your knees, set your feet down. Hands at your side. Press your hips down,
or press your feet down, lift your hips up. Alright now, take your inner arms bones, inject them and turn
them up into the socket. Turn up on the top shoulder. As you press the tops
of the shoulders down, the neck free, press the feet and lift
through your outer hips. Jaw relaxed, tongue passive. The groins will release down but the hamstrings firm
and you lift your butt up. And then lower your hips down. Cross right ankle over left knee and hug the knee towards you. Feels good. Change the cross. If you can’t grab ahold of the shin, you can just hold the back of the leg, especially if it bothers your knee. But this the leg that’s crossed over, the thigh is turned out, I actively reach through the foot. As the thigh turns out, the knee releases away
from me on this leg, as this knee comes towards me. Alright, then release. Shavasava, corpse pose. Hands to your side, turn the palms up. And just relax. Let go completely. As you watch your breath come in and out, see if you can start to observe the energetic response in the body. So feel the shift in energy
as the breath comes in, and as the breath goes out. Notice the sensation of the inhalation. Notice what it feels like
when you breathe out. Alright, then bend your knees. Roll over to your right side. Press yourself up to seated. Sit up straight and tall, bring your palms together. Namaste. Alright, each day you’re
gonna get stronger, it’s gonna get a little more challenging. Donate on the main page, Yoga with Tim. You can do that by
clicking the PayPal icon on the banner on the YouTube site. Also, check out the handstand course at yogawithtim.com. Thanks for watching.