Yoga for Weight Loss & Toning | Yoga For Strength | Balance Poses

Yoga for Weight Loss & Toning | Yoga For Strength | Balance Poses


hi everyone welcome to Rachel Pichler
yoga my name is Rachel I am really excited for today’s practice because
balancing is a lot of fun so I want you guys just to have fun with this practice
it’s gonna be hard you’re gonna be good at some of the poses you’re gonna be
really bad at some of them as well so just have fun play around with it and
yeah this is gonna be really awesome so find a bit of space to move I think I’m
gonna grab block so I have a block nice and close you can do the same if you
would like but no props are necessary it’s kind of cheating to use them but
that’s okay find a little bit of space to move let’s get started and subscribe
to my channel if you haven’t already all right so if you’re feeling like me
really excited right now or you’ve just got a lot going on up in this area in
the mind we’re just gonna take a few moments before we get into things to
calm down to settle down a little bit and just to relax because a really big
factor in balancing is actually the sittina some inés so if you’re thinking
about all sorts of things you’re probably not gonna be able to balance
very good unless you’re really good at balancing but what that being said we’re
gonna find our breath so find a nice comfy seat place your hands in your lap
or on your knees breathing however feels good but creating some more length
through the spine so sitting nice and tall and I want you just to take these
first few moments of class to feel your breath feel the air coming into the body being in the body and then going back
out just letting go of all of those things racing through your mind and
while we aren’t necessarily trying to balance in this comfy seated position
let’s try to find stillness throughout the body so avoid fidgeting for these
next few moments if you can the only thing really moving is the tummy as it
fills up with air and as it empties again Oh somewhere hey guys so just keep your
eyes closed a few more breath here I just want you guys to you again come
into this practice with a light heart getting ready to have fun don’t be
afraid to smile laugh if you happen to you X to the pose unintentionally yeah and I want you to also bring this breath
this calmness in the body the steadiness the stillness with you into each pose
that we take that would come into you there’s a steady breath and they still
body Oh factors that help us balance awesome where you guys can start to open
up your eyes now all right we’re gonna come on to our hands and our knees to
start we’ll start in tabletop today so we’re gonna do a variety of different
balancing poses like I said some you might be really awesome at some might be
challenging and I hope to challenge you at some point throughout the day so
let’s start on our on our hands and knees we’re gonna extend the right leg
out behind us you can add the left arm if you want breathe balance draw the
belly button back towards your spine spread your fingertips nice and wide
whether you’ve got your hands on the mat or reaching for the front of the room
some job you guys take another inhale and exhale bring that hand bring that
knee all the way back down shake it out reset and then start to extend the left
leg ohh lifting the foot off the mat if you can
or you can keep it down reaching the right arm as well if you want it find
that breath steady the gaze we started with our eyes closed and that comfy seat
but now we’ll have our eyes open unless you do want to close
it makes things challenging here so if you definitely want to challenge
yourself you can close your eyes and any pose we come into mmm
nice work let’s take one more inhale and exhale bringing your hand and your knee
back down again reset spread the fingers wide we’re gonna tuck our toes
underneath and lift on up into downward facing dog so not here very long but if
you want to pedal the feet let your head be nice and heavy take this time and
down dog to deepen the breath a little bit
controlling the breath actively taking some nice big inhale and nice big
exhales nice you guys use an inhale look between your hands exhale we’re gonna
walk our feet all the way to the top of the mat inhale lifting halfway up exhale
let’s fold bend the knees and inhale all the way up to standing reach your arms
up and exhale your hands through heart center and down to your sides all right
we’re gonna start standing on the left foot tree pose hands can come to the
hips you can rest your heel just above your ankle you can bring your foot to
the inside of your calf you can bring your foot to the inner thigh avoid being
right on top of the knee hands arms are your branches in this pose they can help
you balance you can do whatever you want with them or they can challenge you so a
few things let’s find our breath let’s study the gaze stare at one spot that’s
not moving unless you want to challenge yourself and find that balance so yes
this practice is included in the weight loss and toning series or whatever you
want to call it because we are definitely toning the
as we balance on them we’re using our core even though we don’t really think
about it we are nice and strong through the core and whenever your arms are
lifted and active you are toning your arms your working your shoulders and
it’s all all good things nice job you guys
alright slowly slowly we are gonna take this left leg and cross it over top of
the right leg so we’re gonna transition into Eagle from here if you need to take
a break though you take a break I know you’re probably feeling some heat some
fire building and that standing leg that’s what I want that’s what I want
so as gracefully as you can we’ll cross that top leg or that left leg over top
of the right one and we’re gonna bend the standing leg this time so Eagle legs
wind those legs together reaching your arms out to either side as well so if
you’re a little wobbly you can keep your arms out if you’re coming for full Eagle
you want to add your arms bring that left arm on top of the right one palms
together lift the elbows yes breathe awesome work you guys now we’re
gonna drop the shoulders away from your ears
find your breath find your balance lovely as you inhale unwind your arms
and unwind your legs we will take a break we will give that right ankle a
nice little break so do some ankle circles if you need it
shake it out however you want to shake it out but we’re switching sides so step
on your left foot stand on your left foot and we’ll find our tree will find
our tree again have your foot on the inside of your standing leg wherever you
want it to be except the knee nice job you guys using your branches to help you to
challenge you lovely find your breath relax your
shoulders and stand nice and tall nice and proud in your tree be the tallest
tree in the forest some work you got is so whenever you’re ready we will be
making that transition into ego we’re adding a bald eagle into our tree
because if we can’t be in both so we’ll pretend the tree is staying and we’re
adding an eagle onto the branch all right so take that leg that right leg
and cross it over top of the left move nice and gracefully find that balance
again if you fall over that’s all good smile laughs we’re supposed to be having
fun with this so reach the arms out and I’m saying that to prepare you guys for
when I take a tumble so bend this standing legs the more you bend into
those knees the more you’re gonna feel this one adding the arms you can bring
the right over top of the left one this time lift those elbows drop those
shoulders some work keep squeezing the legs together and then using an inhale will unwind the
arms and unwind the legs awesome we’re taking a few angle circles
if you need it if you need it shake it out shake it out all right we’re gonna
come back onto that right foot you guys so right foot left foots gonna come out
away from you just that big toe if you can just tap that big toe up to the side
we’re gonna reach our arms out as well like we’re in a star shape you can lift
that left foot up off of the mat breathe nice work you guys
reach with all four corners of the body the fingertips the feet let’s take
another inhale exhale bring that left foot in switch sides
extend the right leg reach the arms out breathe nice job you guys one more
inhale and exhale bring it back in alright I’m gonna turn again so we’re
gonna stand on our right foot again the left knee is gonna come up up nice and
high so lift that knee as high as you can get it working that hip flexor a
little bit breathe hands can find the hips and then you can stay here a little
longer or you can start to tip forward and send your leg all the way behind you
warrior three airplane add your wings you can reach them out to the side if
you really want to work reach them above the head
awesome work you guys wherever you want to be breathe and Palance nice job you
guys alrighty let’s bring our hands to the
floor so all the way down keep that left leg up if you can though so we’re just
gonna be doing something a little different half
moon you’re going to try and stack your left hip on top of the right one so
we’re kind of an airplane but not really you’re gonna take your belly button it
was pointing to the floor and you know point it to the left side of the room
now so both hands can be down I forgot to grab my block I can no longer cheat
so you’re trying to lift that left hip up up up so keep that front toe or that
bottom foot those toes are pointing forwards and I know you’re lifting that
hip that left hand is gonna want to lift I know it does and it’s supposed to so
keep those right fingertips on the mat to start reach up with the left – this
might be where I crash and burn today so reach up with those left fingertips lift
that left leg Halfmann if you’re really feeling awesome in this one take all the
weight or some of the weights out of those right fingertips breathe one more
inhale exhale let’s bring the left hand down and the left foot bring that left
foot next to the right foot nice you guys so we’re gonna bend our
knees here we’re gonna come up to standing with intention so bring your
hands to your hips and with a nice flat strong back slowly slowly come up to
standing nice you guys okay switch sides left
foot staying down right knee is lifting into the chest starting here breathe
balance and you can start to shift the weight forwards sending your leg behind
whenever you want warrior 3 airplane Oh summer if you guys find that breath
so strong slowly slowly bringing your hands to the
floor and then trying to stack that right hip over the left one take your
belly button try and turn it to the right side of the room reach up with
your right arm those right fingertips breathe all that weight all that work
going through that left leg and just remember even though you’re not really
thinking about it your whole body is working in this one more inhale and exhale let’s lower the hands and lower
that foot next to the left foot nice you guys bending the knees hands are gonna
come to the hips with intention with control come all the way up to standing
nice job you guys let’s roll the shoulders back and down
inhale reach up exhale folding forward inhale halfway exhale plant your hands
and step back into downward facing dog take a nice big inhale and exhale the
knees are coming down to the mat so we started in tabletop we’re gonna end in
tabletop the right leg is gonna come out behind the left arm if you want it so we
did this before if you want to stay you can stay if you want to try and grab
your foot and really work on that balance you can grab your foot breathe
nice you guys mmm you have your foot nice and slow
start to let it go reach those fingertips away from the room again and
exhale drop it down reset your tabletop and then send the left leg out add that
right arm if you want it mmm and if you’re coming for that foot grab
make your way there reach back grab the foot find that balance nicer you guys
let it go let it go reach reach reach one more inhale and exhale drop it down
let the knees come out nice and wide and find Child’s Pose you did it
you made it through give yourself a little pat on the back if you rocked it
or you challenge yourself to day even if you fell out of a pose give yourself a
nice big pat on the back you did awesome so stay here as long as you would like
starting to make your way whenever you’re ready for it bringing your hands
together in front of the heart oh I have a really awesome day you guys subscribe
to my channel and until we meet again namaste