Total Body Yoga Vinyasa Flow Workout Stretch & Strengthen | Yoga Dose

Total Body Yoga Vinyasa Flow Workout Stretch & Strengthen | Yoga Dose


– Hey, welcome back to Yoga With Tim. I’m stoked to be back on
the mat with you this week. So for the last couple of months I’ve had friends filling in, I’ve been teaching while they’ve been practicing,
but I’m finally back today. I’m gonna be doing just
a few modifications for my shoulder, it’s
almost all the way better, so thanks for all your comments, for all the people who wished me well, I appreciate it, and let’s
get started today seated. So for today’s class, I’m gonna have a couple of blocks and also a cushion. You could have just like a pillow, or a couple of blankets folded, whatever you have at your house nearby. So start by crossing your legs right at the middle of your shins. And we’re gonna take an opportunity to just shift your focus from thinking, from whatever was going on in your day, whatever you’ve been thinking
about since you woke up, into feeling, and being
in the body instead. So begin by sitting up straight and tall. Close your eyes. And just start to feel
the points of contact with your body and the floor, so your feet on the floor,
your buttocks in the cushion. And then start to bring
your sacrum upright. Your sacrum, that’s the thick bony part at the top of your butt. So bring the sacrum in and up, bring the spine in between
the shoulder blades, in. And start to draw the
heads of your shoulders up and back into position. Let your head float tall
up on top of your spine. And so there’s some effort to sit upright in this seat, and in the sutras it suggests that the pose, there should be effort in the pose, there should be a firm quality in the pose, but then also a feeling of surrender. So now, start to release the areas that feel like they’re
over-gripping in the pose. So there’s a more balanced
quality in your seat. So like you might feel
your inner upper thighs and your groins want to tense, soften through the groins, soften through the neck and the jaw. And then start to visualize your breath drawing in through the nose, down into the bottom of the lungs, all the way down towards your belly. And feel the lungs expand,
allow more space for the breath. And watch the breath go out. And just take a few more
conscious breaths like this. Notice any areas that feel
real sticky and tight. Try to soften through those areas as you allow the breath to move. Good. Then open your eyes. So even though your eyes are open, you want to stick with
the eyes closed feeling, like you’re still looking
inwards the whole time. There might be points where
I don’t instruct very well, you have to look up at the screen, okay, you can go out for that, but then go right back in
to looking in your body. So now let’s lie down onto our backs, with the soles of the feet
together and knees wide apart. Supta Baddha Konasana. Then also open your arms up to the side, like cactus arms. So just feel any tension in your hips, any opening that you’re
feeling, breathe into that. Let the chest start to open. Then bring your knees together, and wiggle your feet out wide, so they’re the width of your mat. As you inhale, reach your right knees towards your left big toe. Exhale, come back to center. Inhale, change sides, left
knee to right big toe. Exhale, back to center. Inhale, change sides. And this time, internally
rotate your arms. Exhale, back to center. Inhale, change sides and
internally rotate your arms. Exhale, change sides, and change arms, and look over to the right. Inhale, change sides with the legs, arms position, and look over to your left. Exhale. Then pause, keep the
head looking this way, change arm position, and leg position. One more time, change sides,
and look to the other side. I got confused myself doing that, if you got confused,
that’s understandable. Okay, come back to center. All right, then set your
feet down on to the floor. Let your pelvis go into neutral. Let your neck go into neutral. So tailbone’s down, back of the head down, stretch your arms up, hook your hands, and let your arm bones
drop down into the socket. Feel your back ribs down on the mat. And as you inhale, slowly
start to let the arms reach back towards the wall behind you. Without the inner
shoulder blades coming up. And without your back ribs lifting. And then bring the arms back up. So just exploring the range of motion. Change the interlock, inhale, reach back. Exhale, back up. Inhale, reach back, nice and slow. Keep your neck and your low back long. And exhale, bring it back up. Good. And then one more movement,
spread your shoulder blades, dome your upper back into the mat, and lift the hands up. And then retract your shoulder blades, draw along to your back. And spread your shoulder blades round through your upper back. And draw your blades on to your back. All right. Then, open up your arms out to the side. One leg at a time, bring the legs up in the table top position. So now let’s start to activate the core. So when you do a crunch, that’s just activating part of your ab muscles. I want you to think of your core as the muscles that surround your whole, like, the front of your belly, and then your lower back. But also as the muscles of the spine. So when you pull your spine long, that’ll start to activate
all of those core muscles. So pull the spine long,
and keeping it long, start to make little wiggling
movements with your legs, but without letting the
spine twist with the legs. Without letting your
hips or your trunk twist. So we’re just getting the
feeling of what it’s like to hold the spine long as we move the legs in different directions,
without letting it move. Then hold your legs together. And then as you inhale, bring your knees over towards your right elbow. As you exhale, come back to center. Inhale, over towards the left elbow. Exhale, back to center. Inhale, over to the right, try not to let your left shoulder lift. Exhale to center. Inhale, over to the left. Exhale, back to center. Then hold the legs in tabletop, crunch up to your knees, arms forward. Okay, so now we’ll turn
on our six pack muscles. Which is only just part of the core, not the most important part. Pull the back of the skull and the butt away from each other. Keep your abs gripped in, and then slowly start to stretch your legs out at a high diagonal,
keeping your abs tucked in. And as you inhale, reach your arms back. And exhale, curl in, reach
for your outer heels. Inhale, open up. Exhale, crunch back up. Inhale, open up. Exhale, crunch back up. Inhale, open up. Exhale, crunch back up. Inhale, open up, keep those
abs tucked in as you open. Exhale, crunch up. And lower yourself down. Then roll up to seated. All right, good job. Come on to your hands and your knees. Place your hands right
underneath your shoulders, and your knees underneath your hips. Around your back, and
look back at your navel. Arch your back and wheel your chest here. Inhale. Exhale, round your back, and let back. Inhale, arch and roll your chest here. Exhale. Inhale. Then come into neutral and hold there. Without your ribs twisting,
stretch your right arm forward and turn the thumb up. Then reach your left leg back behind you. Lift from the lower belly
up towards your chest, and reach past the inner
heel, past your fingers. Lower your hand and your knee. Change sides. Send the left arm forward,
turn the thumb up. Stretch your leg back, but pull up your belly and move your butt down out of your lower back
as you raise the leg. Good, then lower it down. Keep yourself long to the
midline without twisting. Inhale, change sides. Exhale, lower down. Inhale, change sides. Exhale, lower down. Inhale, change sides. Exhale, lower down. Inhale, change sides. Exhale, lower down. All right, then stretch yourself back. So when we move nice and slow like that, there’s room for learning. So like, we actually start to create new neurological pathways for the brain when we move slow and we practice feeling what’s happening in the body. When you just jam through stuff, there’s no learning in the brain, and we don’t start to recreate motions for that part to find
new motions for the body. We just stick with the old ones. So if we’re gonna start to
change where we hold tension, where we build muscle,
where we release tension, we’ll need to move nice and
slow and conscious like that. Come back up on to your
hands and your knees. And then lie down on to your belly. So now let’s do a couple
of strengthening things for the back of your abs. Stretch your arms
straight back behind you. Reach back to your big toes. And we’re also gonna start to wake up your back muscles that
help with your posture. So the shoulders spend most of their time rounded forward like this. So for just a moment,
with your forehead down, lift your shoulder heads
away from the floor, and then bring the shoulder blades on to the back. Then squeeze the blades
down towards your butt. But at the same time,
from your lower belly, lift up to your chest. Squeeze the blades on the back, but not the neck, see if you can do it without crunching
the back of the neck, keep the neck long. Lift the head up an inch,
and keep reaching back, squeezing and engaging
the external rotators, and the back muscles. Then place your hands
next to your side ribs, turn the elbows out a little, but then squeeze the blades
on and down the back. Spread your collarbones,
keep your neck long. Good, then lower your chest back down, and stretch back into Child’s Pose. So if you’re not used to
using all those back muscles, you might feel like oh man, that’s like, a lot of work for the back. So just feel that. Come back up, back on to your belly again. And we’ll do one more exercise here. Stretch the arms all the way forward. Press the pinky toes down,
spin your inner groins and your thighs up. Lift your belly, and look
at the front of your mat. Then without your ribs twisting, lift your right arm up an inch, turn the outer shoulder
tricep down, neck free. Raise the left leg up an
inch from the inner thigh, and move the butt down
as you lift your belly. Change sides. Left leg up an inch, left
arm up an inch rather, sorry. And right leg up an inch. Belly up, stretch even longer. And release, change sides. Try not to let the hips twist. Change sides. Change sides. And change sides. Then lower yourself back down. And stretch back to Child’s Pose. So you’ll notice that we go
real slow for the first line, and then once you create
a new way of moving, then you can start to pick up the pace, and add more repetitions and
make it more challenging. All right. Then come up on to your
hands and your knees. So check it out, this is
actually like a great tool to help with your Down Dog, if you’re really tight in your shoulders or in your hamstrings. I’m gonna be using blocks today, as I recover from my shoulder injury. So the way that I’m using the block is I’m angling it, I have
it up on the medium height, and you need a sturdy block for this, a wood or one of those hard cork ones. And I have the thumb on the inside, the other fingers on the outside. So it’s like the hands doing a handshake. This just relieves some of the tension that putting the hand flat can do, where it rolls the shoulder in. And it also gives you a little height to help get you deeper into your Down Dog. All right. So stretch back into your Down Dog. And for this first Down Dog, put a little bend in your knees, stretch your hips up and
away from your wrists, and then gradually start to breathe the legs towards straight. Then walk your feet up all the
way up in between your hands. This also is great if it’s difficult for you to normally step
up between your hands, so it gives you a little more clearance. And fold forward, Uttanasana. I sound like an infomercial for blocks, look at what the blocks
do, this is amazing. You can get, only for 9.99
you can purchase these blocks. Let your head drop. All right, then slowly, with
a little bend in your knees, roll yourself up to stand. Now stand tall up over your ankles. And then take your shoulder heads, draw them back into position. Stand with the chest open,
just feel what it’s like, how the posture, when the posture changes, how your breath is
affected, just observe that, and notice the quality as you breathe. Bring your palms together. Take a deep breath in through your nose. And let it out. All right. Release your arms to your
side, open your eyes, and let’s do a few Sun Salutations. Inhale, raise your arms up. Exhale, fold forward. Inhale, flat back. Step your right leg back into a lunge, and lower your knee down. Inhale, lift your belly
and raise your arms up. Exhale, Downward Facing Dog,
hands down, stretch back. Inhale, raise the right leg up, from the inner thigh,
without twisting your hips, like when you’re on the
hand in the exercise. Shift into Plank, pull your knee up, and step your foot all the
way up to your right thumb. Lower your back knee down. Pull your right thigh back. Lift your belly and raise your arms up. So that strong right hip will help you to come up through the midline, it helps to engage your core, and helps with the health
of your lower back. Bring your hands back down, and then step forward, Uttanasana. Let your head drop. Let the navel release back, to help to spread the sacrum, low back. Inhale, come all the way up to stand. Root through your feet,
reach up through your arms. Exhale, fold forward, like a swan dive. Inhale, flat back, lengthen out. Exhale, step your left foot back, my bad. And lower your left knee down. Inhale, raise your arms up. Exhale, Downward Facing Dog, stretch back. Inhale, left leg up from the inner thigh. Shift into Plank, pull your knee up, and step your foot up. Lower your back knee down. Pull your left side back, pull the hip in, lift your belly, and come up. And step forward, full
forward, Uttanasana. As the belly releases
back, let your head drop, and just feel how good
it feel to fold forward. Reach through your feet, inhale, come all the way up,
strong through your legs, spread the arms. And exhale, bring your arms to your side. Okay. Now let’s do one modified Salutation, we’ll add some arm stuff into it. Inhale, raise your arms up. Exhale, fold forward. Inhale, flat back, lengthen out. Step back one leg at a
time into Plank Pose. So in Plank Pose, spread
across your collarbones, zip up your belly, and
reach your chest forward. Pull your blades down on your back, and without your shoulder blades coming up into your ears, we’ll train those back muscles strong. Bring your right knee up without rounding. Change legs. Bring your left knee up without rounding. Oh, now we’re really challenging the core. And the back, keep those
blades on your back. Stretch that leg back,
and set your knees down. Good. Now put your right hand, left hand down right in the middle. Left hand, left knee down. Open up to your side for side Plank. Put the right hand on your hip. So first, roll your shoulder open, and lengthen your middle upper spine. We don’t want to train the shoulder to get strong in this position. So keeping that shoulder
open, middle upper spine long, if you want to challenge yourself more, you’ll stretch your left
leg out behind your right. But I’m just gonna show it
with the knee down today. But you can challenge
yourself more that way. Then open up the chest again, and take your top arm up. Keep stretching down
into this bottom hand, evenly, from your shoulder, reach past your fingertips on your top hand. Good, then bring your hand back down. And change sides. So right hand, right knee down. And now you’ll see from the back. Roll the shoulder open, so you’ll feel your external rotaters turn on. Take your top arm up. And if you did on the other side, you can extend the right knee behind the left foot
now, for more challenge. Then bring your hand back down, and stretch back into Down Dog. From Down Dog, look in between your hands, step walk or hop your feet all the way up to the front of your mat. Inhale, flat back. Exhale, full forward. Inhale, come all the way up to stand. Bring your hands to
your heart, Samasthiti. Then from the top of your mat, step your right foot
back, about four feet. Turn your left toes in slightly. Turn your right leg out, 90 degrees. Bend the right knee, right over the ankle. Then tip from your pelvis, and put your right forearm down onto your thigh. Stretch through your back leg, lift from the belly up to the chest, and take your left arm
all the way over your ear. Externally rotate that arm. Turn the tricep down, to free up the back of the neck, the upper trap here, let the upper trap release
as you stretch your arm. Then lift your belly, and
come in to Warrior Two. Straighten your leg, turn
your feet to the other side. Angle your right foot in a little bit, turn your left leg all the way out, so your knee points straight ahead. Stretch your back foot evenly, stand tall, tall through all the sides of your pelvis, and then slowly start to bend
your knee over your ankle. Not about how deep you go, but instead, make sure that the feet
are firmly, evenly rooted. There’s a lifted quality through all four sides of your spine, all
four sides of your waist. Then tip from your pelvis
out over your thigh, and put your forearm down. Take your top arm and reach
it all the way over your ear. Good. So as you’re holding here,
make sure that the upper trap isn’t holding your arm up. Release the upper trap
down, turn the tricep down, and reach past the fingers. Even if you can’t take the
arm as far back, that’s fine. Then lift from you belly, inhale, come back up, Warrior Two. Straighten your leg, and turn your toes in so your feet are parallel. Good, stand tall. Clasp your hands behind your back. Turn the shoulders back and
open up across your chest. Then start to fold forward
in between your legs. Set your fingertips
down on to the mat now, and inhale, make a flat back. Exhale, fold deeper, walk the hands back, let your head drop. Inhale, flat back. Exhale, hands on to your hips. Press in to your feet, and
come all the way up to stand. Then turn your foot out, and step up to the top of your mat. Mountain Pose. Inhale, raise your arms up. Exhale, fold forward. Inhale, flat back, lengthen yourself out. Step back one leg at a
time into Plank Pose. Holding your Plank, blades
on the back, strong core. Bring your right knee up,
without rounding your back, without the blades
coming up into your neck. Change sides. Left leg up, pull those
blades on your back, pull your belly up. Stretch that leg back. And then set your knees down. Stretch back to Child’s Pose. I don’t know if it’s hot where you are, but right now it’s like,
100 degrees, not really, in southern California,
doesn’t ever get that hot. But it’s very hot. So if you’re sweating a
lot, I feel your pain. Let your hips release back and down. Okay. Come back up on to your
hands and your knees, and let’s do a little lunge here. So with your right foot forward, bend your left knee, and
stretch from the hip, down into the knee, down into the floor. And then start to drag your hips forward as you stretch down to the
knee, pull your belly up. If you’re not feeling much stretch, you could try to go deeper, you could try to bring your hips even more foreword towards your heel. Then release that, and change sides. All right, Low Lunge on the
other side, with a modification. So, foot comes out, knee bends. And then start to stretch from your hips forward towards your heel. As you stretch down through
the front of your hip, down into the knee, almost like you’re trying to like drag the kneecap away from you, like burning
rubber with the knee. Don’t worry, it won’t really drag the kneecap away from you. It’ll feel like it, all right? Okay, good. Then release that. And lie down on your belly. Okay, so at the beginning we were working on getting these muscles
to wake up in your back. Now let’s really try
to get them to wake up. Interlock your hands behind your back, turn your shoulders, and then lift the legs up an inch. Spin your outer thighs down to the floor. And then lengthen your tail straight back toward your heels. From the sides of your lower belly, draw in and up, and reach
the side chest forward. Get as long as you can, squeeze the backs of the legs evenly. And lower yourself back down. Come up on to your hands and your knees. Then sweep the feet over to the left. And twist to your right. Come back to center, and change sides. Feet over to the right. Twist to your left. All right, come back to center. And then sit in Baddha Konasana. Sit with the soles of the
feet together, knees apart. Sit up straight and tall. Okay, so these next couple exercises, they’re not gonna feel like, or these next couple
stretches, they’re not gonna feel like deep, intense stretches, they’re more to help to open your hip, while teaching you to wake
up the muscle of your spine. So, keep your left leg in Baddha Konasana, bring your right leg into
Reverse Baddha Konasana. Then, adjust your left foot so that there’s a 90 degree angle here. Adjust so there’s a 90 degree
angle between your thighs, and a 90 degree, 90 90 90. Then, sit up tall and turn to face your right knee for a moment. And stretch from your inner
right groin to the knee, and open up to the foot. And then see if you can lift yourself straight up over your sit bones, so that you’re not leaned
over the left butt. Pretty good? Okay. You might be able to feel a stretch in your left inner groin and hip. Then turn to the left knee. Do the same stretch, the
same pulled up feeling. And start to release the tension in your hip as you’re doing that. Stretch it through your right foot, like you can move the tension
down through your foot. And release. Okay, so again, not a
big exciting stretch, but that’s really good for
your hips, and for your spine. Oh, this one’s a little tighter. Okay. So they’re usually a little bit different from side to side. So sit up tall, turn
to face that left knee, and see if, oh jeez, it’s really hard to get upright on this side. So, work on stretching
down through the hip, through the knee and out through the foot, as you sit up as tall as you can. Then turn to face your
right knee, and same thing. It’s a little bit different stretch when you add this twist element to it. All right, good. Release that, come back to center. And then, lie down onto your back. Okay, so I got my two blocks nearby. They’re going to limit me in the twist, and I’m doing this on purpose so I can feel the length of my lower back. So open your arms out to the side, cross your right ankle
over your left knee, and slowly let your legs
fall over to the left. So I’m gonna use this block to actually prevent me from twisting a bunch, so that I can focus on the
length of my lower back. If I twist too much, I’ll
feel it in the wrong spot, like in my sacrum, instead of actually feeling the whole spine
lengthen as I twist. So you could work with that, like you can pull yourself out of a pose, to help to create a more open quality, and then try to take
it into the full pose. That’s something that I practice regularly in my own practice. So I just want you to see what it’s like. If you’re very flexible,
you’ll be like what the heck, I don’t feel anything. So, if you’re very flexible,
just get rid of the block. But because I’m so tight in this hip, I like to get this, pull
out of the pose a little, so I actually feel the
stretch come properly instead of just cranking
into my lower back. Bring your legs back to
center, and change the cross. And slowly let the legs go over. And stretch now, lengthen
through the sides of the hips, out of the lower back,
through the sit bones. Let the neck lengthen, the chest open. And then bring your legs back to center. All right, great job. Uncross your legs, and
set up for Shavasana. The sweetest part of the practice. So let your feet fall
open, turn your palms up. Now I encourage you to stay
with this part of the practice. This is the most important
part of the practice, your final meditation. So close your eyes. Anywhere where it feels like
the body still feels gripped, just let that relax. And let’s go back to the
breath visualization, from the beginning. Visualize the breath
traveling in through the nose, all the way down towards your belly into the bottom of the lungs. And allow the lungs to expand. And when it feels like it’s
time to let the breath out, just let it back out, with no strain. Keep visualizing the
movement of the breath. So a lot of the benefits
that you hear about yoga, how it’s so good, it’s
so good for your nerves, it’s so good for your organs, a lot of the things that
you hear about yoga, how it’s good for you, comes
from this relaxation part of the yoga practice, when we start to activate the
parasympathetic nervous system, which is like the rest, digest response. So this work is just as important as the strengthening and the toning, if not even more important. Especially if you’re very stressed out throughout the day, this
is so good for your mind. So just keep training yourself
to watch the breath flow. Through the nose, into the lungs. And the visualization is important. As you do the visualization,
feel what’s happening. All right. Then gently bend your knees. And roll over to your right side. Press yourself up to seated, and sit up tall with your palms together. Take a slow, steady breath
in through your nose. And we’ll chant a silent ohm together. Then just observe the shift in your body, how the body feels, how you can feel the energy flowing through the body. Notice the quality of the mind now. And just be grateful for the time you got to practice today,
and all the benefits that it brings. Thank you, namaste. So thanks for watching today, I hope you enjoyed the
video, leave a comment below. I’d like to know if you
prefer watching the videos with me and a friend while teaching instead of practicing, or if
you like this style better. Leave a comment, hit the like button, and make sure to subscribe to the channel by clicking, there should be something on the side of my face right now. All right, I’ll see you next week.