Day 3 Total Yoga Body: Morning Yoga Flow Workout | Yoga Dose

Day 3 Total Yoga Body: Morning Yoga Flow Workout | Yoga Dose


– Alright, day three, welcome back. I’m gonna introduce a
standing balancing pose. So, you got that to look forward to. Hey, please hit the like button and subscribe to the channel. Let’s get started. (light acoustic music) Alright, start off on your back today. Arms at your side like cactus shape. Take a few moments to relax
here, and connect your breath. (breathing deeply) Alright then, let’s
start to do some vinyasa, some movements with the breath. So let me just show you my lower back. As you inhale, I want you
to arch your lower back, to reach the tip of the
tailbone, down and to the floor. You can see there, and then as you exhale, tuck the buttocks, press the lower back
down and to the floor. Inhale to arch your lower back, (inhales deeply) exhale to flatten. (exhales deeply) Inhale to arch your lower back, (inhales deeply) and, exhale to flatten. (exhales deeply) Alright now, inhale to neutral. So, it’s really important to me that you’re able to control and to hold your spine
in this neutral position. So, let’s try real simple,
without the spine moving at all, bring your right leg up in the tabletop, neck stays free, jaw relaxed, now send your right leg forward, but as I stretch the right leg forward I have to engage my core. So I engage, I use the
exhalation to cinch-in from all four sides, without
the lower back flattening, and then I bring the leg back up. I set the foot down. Notice that it hasn’t moved at all. It’s like a brick, here in the middle. Alright, then without the hips twisting I bring the left leg up, I engage my core, I cinch
in from all four sides, using the exhalation, I
stretch the leg forward. The neck stays free though, I
don’t let the shoulders round. Then I bring the leg back up. Alright, let’s try one more time. Right leg up, stretch
the leg forward and down, back up, left leg up, squeeze in, forward and down, back up, alright. Now take both legs up in a tabletop. Still keep your length there. Now take the arms straight up, and as you exhale stretch the
right arm back, left arm down. Inhale back up, palms together, exhale, change sides. Inhale, back up, alright so most tricky will be to do the hands
and the legs at once. Can you send the right
leg forward and down as the left arm reaches right, keep awareness of your core,
don’t lose any of that work, don’t wiggle side to side. Back up, change sides. Keep the front hip bones equidistant from your shoulders and the ceiling. Don’t let the hips twist. Back up, exhale, change sides. Neck free, jaw relaxed. Back up, exhale, change sides. Back up, exhale, change sides. Back up, exhale, change sides. And back up. Alright, so now forget about that. We’re gonna strengthen
some flexion in the spine, some rounding, before we were just trying to strengthen a neutral spine. So now, fingers behind your
ears, curl up to your knees, tuck yourself up into a little ball, squeeze in, then stay curled up, as you inhale, stretch your legs out, exhale, crunch up even more. Inhale, stretch the legs and the arms out, exhale, crunch up even more. Now, don’t let your lower back lift. Open up, and crunch up as you exhale. Open up, and crunch up as you
exhale, oh this is hard. Open up, and crunch up more as you exhale. Open up, and crunch up more as you exhale. Open up, and crunch up more as you exhale. Oh, and release. Okay, just relax. Then, hug your knees in, roll yourself all the way up to seated,
and take down dog. Down dog, hands go
shoulder-distance apart, stretch down and to your
middle three knuckles, turn the inner arms up to the ceiling, and now lift up through your wrist, lift your hips, stretch the hips back, let the head drop. (breathing deeply) Then, shift into plank pose. (exhales sharply) Strong core on your plank, without rounding or sinking at all, squeeze in your belly, strong,
cinch in all four sides, just lift your right leg up one inch. No rounding though, no peaks
or valleys in the spine, long. Change legs, lift your
left leg up just one inch. Set that foot down,
stretch back to down dog. Walk your feet up to the top of the mat, inhale, reach your heart forward, exhale, fold. Reach down and to your feet,
inhale, come all the way up, exhale, samasthiti. Inhale, reach your arms up, exhale, fold forward, inhale, hands up to your
shins, reach your chest, step back to plank pose, hold strong in your plank, let’s practice that same thing again, keeping the spine long, chest open, now lift the left leg up just an inch, and then the right, set that foot down, set your knees down. Keeping a long spine, without rounding, without sinking, curl your toes, and lift
your knees just an inch. Push down into your hands, look forward in front of the mat, five more breaths, (breathing deeply) child’s pose. (breathing deeply) Then come back up to
stand, I mean down dog. And then from down dog,
walk the feet forward. Inhale, flat back, exhale, fold, now press to stand,
inhale, reach your arms up, exhale, arms to your side. Good, now let’s practice
the standing sequence. Separate your legs wide apart. Spread your arms, trikonasana, turn your
left foot in a little, turn your right leg all the way out, inhale, chest open exhale, reach out over your
leg and put your hand down. Five breaths. One. Two. (breathing deeply) Press down into your feet,
inhale, come back up, turn the feet to the other side, open your chest and
reach out over your leg. Keep turning the inner thigh, the same way the foot is
pointing so that your, if your leg turns in
then you’ll swing forward so instead, turn the thigh out, pin your left butt in
and open up your chest. (breathing deeply) Good, then press into your feet, come back up, turn the
feet to the other side, bend your knee, hand down onto, where is that block at? Put the block down onto
the outside of your foot. Track your ankle, knee, and your hip, stretch through your back
heel into your back foot, back hip into your back foot, then lift your belly, lift your chest, and take your left arm overhead. (breathing deeply) Keeping your back inner ankle lifted, see if you can bend
your right knee deeper. Don’t let the back inner ankle sink. Press into your feet,
come back up, other side. Turn your feet, bend your
knee, put your hand down. So, look down, line up your
center, ankle, knee, and hip. Lift your back inner ankle, inner arch, keeping that lifted, let
your left thigh drop. Lift your belly, chest,
take your arm overhead. I don’t know if you notice, but each day I’m sneaking you a
little bit lower into the pose. Today, we’re on the medium block. If you feel like you’re collapsing though, like, for example, if your
pose looks more like this, then you’d need to come up higher so that you can get your chest open. So, make sure that the chest is open. More important, it doesn’t
matter how low you can go, it’s not like a competition, it’s not the limbo,
which was a competition, that I used to do often,
as a child, the limbo. Not the limbo. Press into your feet, come back up. Parallel your feet, stand tall. Alright, here’s that
balancing pose, you ready? So, let’s bring the feet together, and feel what it’s like to stand tall and balanced over your feet. You wanna be able to create this tadasana feeling from your
back leg to your spine. Alright, so let’s do a jump, jump your arms and your legs wide apart. Then turn the legs for
triangle pose, inhale, exhale, reach out, top hand to your hip, bend your knee, put your hand and foot in front of your pinky
toe and go right up. The inner thigh turns forward, so we’ve been strengthening
that in triangle pose. The hip hugs in over the ankle. Now this back leg is kind of lazy, so I wanna stretch the back leg, and open, stretch the back leg and lengthen my spine
in the other direction. So, I’m creating a tadasana feeling from this back foot, out through my spine. I’m trying to make mountain pose again. How does it look, did I get it right? You find the mountain pose, breathe, then take your top arm up. (breathing deeply) Bend your knee, big step
back, triangle pose. Did you get that mountain pose? I hope so. Press the feet, open up your chest. Inhale, come back up, turn your feet to the other side, inhale, open up, exhale, reach out over your leg, then, top hand to your
hip, bend your knee, run out of frame, here, bend the knee, put the hand and foot in front of the pinky toe, and turn, let me see if you
have the strength to keep the inner thigh turned so that the knee doesn’t collapse inward, pin your outer hip, so
we need hip strength too, we’ve been working on all
that the last couple days. Now, stretch that back leg,
lengthen out your spine, turn and take your arm up. (breathing deeply) Normal breathing through your nose again. Then bend your knee, big step
back, find triangle pose. Press into your feet,
come back up to stand. Ooh, step your feet
together, mountain pose. Could we try the jump again? As long as it doesn’t bother, like your knees or your
lower back or something, jump wide, warrior one, inhale, arms up, exhale, bend your knee. (breathing deeply) Come back up, turn the
feet to the other side, inhale, arms up, exhale, bend your knee. (breathing deeply) Inhale, back up, parivrtta tadasana, turn your feet, chest open, exhale, fold forward half-way, inhale, lengthen, exhale, all the way out over your leg. (breathing deeply) Alright, now let’s add on, inhale, flat back, take your left hand to the outside of your
ankle, on the block. Put your right hand onto your hip. Remember the whole midline
thing we’ve been thinking about. Lengthen through your midline. As you keep the length of
the midline, spin your chest, don’t let yourself fall to
the right or to the left, stay long to the midline, turn, open up the chest, sort of breaking down, trikonasan, our parivrtta trikonasan, from yesterday, just a little, a little bit
more awareness now today. Yesterday was just like,
eh just do the pose. Today, we’re working the mechanics. Stretch through the spine,
through the midline, spin the navel, turn the chest. Okay, good, hands down. Press into your feet, come back up. Turn your feet the other side. Hands on your hips,
inhale, lift your chest, exhale, tip from your
hips forward half-way. Inhale, lengthen, exhale, fold, navel in, head down. (breathing deeply) Alright then inhale, flat
back, get that block handy, sneaky block, I always sneak it in. Hand up onto the block, draw the hip back, front leg hip back, now lengthen straight out to the midline. I like to think of it as like, from surfing like a stringer,
a stringer is the wood, the wooden piece down the
center of the board, and you can orient yourself through that
stringer to make sure that you don’t fall to one side of the
board and get knocked off. So you think of that like
you’re balancing yourself along that little stringer line. If you lean too far over,
you’re gonna tip off. So, stay balanced through
that stringer line, midline, spin the navel, turn your chest. Breathe, most important is your breath. Alright? Hands back down, press
into your feet, come up. Parallel the feet, hands on your hips, chest open, inhale. Exhale, fold forward, fingertips down. Press the feet evenly, lift from above your kneecaps up, engage the quadricep muscles. Exhale, keep the quads engaged, walk your hands back, let your head drop. (breathing deeply) Inhale, flat back, reach
your heart forward. Exhale, hands onto your
hips, come all the way up. Step to the top of the mat. Inhale, reach, (sneezes)
Excuse me. Reach your arms up, Exhale, fold forward. Inhale, flat back, step back, plank pose. Lie on your belly. Inhale into cobra. Hold your cobra, modified
cobra, arms back. Blades on your back, chest open. Fingers stay pointing back, slide the hands next to the waist. Turn the hands around, roll the chest all the way up. Roll the chest back down. Press up on the hands and knees, stretch into child’s pose. (breathing deeply) Come back up, swing your legs around. Okay so today, we’re gonna do that, leg-lift exercise again, but to help with the ribcage thing, yesterday I was talking about
how the ribcage wants to lift when you stretch your arms overhead. So, I’m gonna use blocks
underneath my hands so that my ribcage doesn’t lift. Let me illustrate this for you. So, if you check out my ribs, when my arms go up, watch
what happens to the ribs. See how the ribs wanna lift up? Then I’m not really like,
opening up my armpit or shoulder, I’m just hinging my spine right here. But we want the core to
strengthen in this position, which, oh shoot, then
my arms don’t get down. So, I just stick blocks
underneath my arms. You could use whatever you’ve got at home if you don’t have blocks. Alright, so keep the ribcage
hugged in, so you have a neutral lower back with
the hands on the blocks. If you’re more flexible in your
shoulder you don’t need it. Bring your legs up in a tabletop. Alright so, yesterday, my bad, I insisted you had straight legs, I wasn’t sure if you had loose
enough hamstrings or not. If you’ve got loose enough
hamstrings go ahead. Strong, straight legs. Otherwise, lower the right leg half-way, keep the top leg bent. And back up. Left leg half-way, and then lower it an inch above the floor, back up, right leg, if you’re working with straight
legs it looks like that. Back up, left leg, back up, neck free, right leg, squeeze in your core. Each time you stretch the leg out you’ve gotta engage your core. Back up, left leg, don’t let your trunk move at all, it should look like, it’s like a brick. back up, right leg, back up, left leg, back up, good, now
fingers behind your ears, ardha navasana, crunch up, (breathing sharply) left leg forward, right
leg out to meet it, oh, jeez, hold for five breaths. (breathing deeply) Roll up off your shoulders. And release, oh my gosh. Drop your right knee to your left big toe, slide your right arm overhead. (breathing deeply) And, change sides. (breathing deeply) Back to center, hug your knees in. (breathing deeply) Then set the feet on the floor, feet close to the hips, lift your hips up. Today, let’s stick a block, excuse me, going through puberty, a block underneath the sacrum, turn up onto the top
shoulders, chest open. Just take five breaths here. (breathing deeply) Then, hips up. Alright, instead of ankle to knee today, let’s cross knee over knee, and
then grab ahold of the feet. (breathing deeply) Then change it across, knee over knee, grab ahold of the feet. (breathing deeply) And release, savasana, course pose,
stretch your legs out, hands at your side, just relax. (breathing deeply) Just practice watching the
breath move in and out. (breathing deeply) Alright, gently bend your knees. Roll over to your side, press yourself up to seated. Alright, sit up straight and
tall with your chest open. Bring your palms together, and just notice the feeling
at the end of your practice. Notice how the body feels. Observe your current mental, attitude. Just notice the shift. Thank you, namaste. Alright, thanks for practicing today. You’re sticking with it, great job. You can help to support the channel, while you’re doing the 30-day challenge, by making a donation,
the Paypal link to donate is on the banner of the main site for our Youtube
page, Yoga With Tim. And also check out the handstand
course, at yogawithtim.com Thanks for watching.