Peaceful Yoga Workout ♥ Core & Balance | Jane of the Jungle Flow

Peaceful Yoga Workout ♥ Core & Balance | Jane of the Jungle Flow


hey guys we are in beautiful Costa Rica today I’m at Surf Vista Villas in santa teresa and I have an amazing balance and core yoga sequence for you we are going to work your abdominals, challenge your balance and give you a nice stretch at the same time so if you’re ready grab a mat some water and lets do it alright guys so starting at the back of your mat feet together inhale reach your arms up to the sky exhale hands to your heart inhale reach up exhale dive it down hold it here inhale come up half way exhale walk towards to the top of the mat into plank taking your chataranga down to the floor upward dog inhale exhale downward dog take a moment here to reach stretch it out and then slowly round through the spine into plank hold exhale downward dog forward into plank exhale downward dog nice fluid motion here with your spine opening to side plank staking your feet or you can always modify by bending the bottom knee beginning to circle the arm big circle engage your abs coming back to plank all the way down to chatarunga upward dog inhale exhale downward dog lets do that again on the other side rounding throug the spine plank open to side plank stack your feet big circles with the arm and two reach it back down plank position two pushups can always modify by bringing the knees down chaturanga down upwward dog inhale exhale downward dog reaching your right leg up bending the knee then taking a big step forward into lunch exhale extend the front knee inhale forward to lunge exhale press away draw the forehead into the knee hold here feeling a nice stretch in the hamstring inhale come forward into lunge reach the arms up to the sky high lunge breathe and transfer all the weight into the right foot all of your weight into the right foot pushing back into warrior 3 this is where you really want to find that balance kne to chest push it back warrior three making sure your bottom knee stays slightly bent make sure you’re not hyper extending and knee to chest press it back hold warrior 3 extending your arms nice straight line with your body from the forehead all the way over to the heel breathe, slowly come up this time hands in prayer position go ahead and take your left ankle to the top of your knee reach your arms up exhale sitting right into the standing pigeon you can always release the hands to the ground or hold on to a prop for extra support like a chair or a block hold and breathe the deeper you can come down the further you’re going to feel that stretch inhale reach the arms bring the knee up connecting the knees now left arm comes back dancers pose reaching your right fingers forward and lifting your left knee back trying your best does not matter how high you lift your leg bringing the knee back up and step back into your lunge inhale reach exhale come down and stepping right into plank chataranga upward facing dog downward facing dog reaching your left leg up inhale bending the knee exhale big step forward to the very top of your mat high lunch on your other side exhale press and extend feel the stretch in the hamstring and push bring that forehead into the knee go ahead and flex the left foot so you can feel that stretch coming forward into lunge reaching slowly your arms right up the sky find your balance make sure the front knee stays over the ankle bring your weight all the way forward and then press into warrior 3 knee to chest draw the naval to the spine really working on that balance bring the knee in draw the naval into the spine contract your abs hold it here come back in extend this time coming into our warrior 3 slowly come all the way up this time right ankle comes on top of the left knee sitting right into standing pigeon hands in prayer or go ahead and release them down to the ground you can let your head be relaed hand to heart and then slolwly coming up lets transfer right into our dancers pose knees connect right hand reaches for the right ankle lifting that right knee left arm reaches foreward again to it toyour best ability here bring the knee up and then slowly step back into high lunge exhale down stepping into plank chataranga upward dog inhale exhale downward facing dog take a moment to breathe inhale reaching the right leg up bending the knee as you exhale come forward touch the opposite the elbow come forward left elbow right elbow and push left elbow right elbow keep going really working the core here keep breathing guys and then step your right foot forward bring all your weight to the right foot standing split again to your best abilities lifting your left leg up as high as you can as the chest draws in toward the thigh from here transfering into our half moon today first make sure the right hand stays on the ground or a block opening up the body staking the hips and shoulders left foot is flexed opening the body coming back to center lifting back up into standing split breathe exhale feet together rounding through the spine taking our vinyasa inhale reach exhale forward fold inhale half way exhale step back into plank chaturanga take it down or push ups upward dog exhale downward dog take it to the other side now left leg up bending the left knee coming forward touch first your right elbow left elbow and the extend it up right left and up right left and up right left and up and oush right left push big step top of the mat with that left foot bring all of your weight to the left foot reaching the right leg up into standing splits forehead comes as close to the knee as possible and slowly lets come into our half moon left hand stays down this time opening the hips stack that right hip over left reach the right arm up to the sky flexing the right foot shoulders are staked hips are staked and the slowly come back down level off the hips lift the leg up standing split and then very slowly releasing the leg down take a moment to breathe in exhale round through the spine inhale reach exhale forward fold inhale half way exhale step back into your plank and go ahead and take ur two pushups again upward dog inhale exhale downward dog breathe in exhale looking to the top of the mat taking two steps to the very top coming up half way again exhale releasebend ur knees guding yourself right over the the mat coming into a seated position open the chest exhale release open and release gentle movemnt and then slowly coming into boat posture left and right knee up inhale reach arms up and down inhale up exhale down ‘5 6 7 and 8 slowly drop your feet and come down exhale give yourself a hug and then coming into our souptabatacanasam soles of your feet together opening your arms nice and wide pams open giving your body a moment to completely relax into this position feeling a gentle stretch along the inner thighs and then slowly knees together reach the arms over your head rolling into your fetal position and then slowly coming up into your seated pose rest your hands on the knees just taking a moment here to breathe find your breathe inhale exhale inhale reach arms up exhale hands down to heart bowing down to your heart thanking yourself for your wonderful practice see you again soon