As our core is where courage lives.
Let's set our intention today on courage.
Now if you're ready,
Roll out your mat and enjoy more core training.
Let's get started today in child's pose.
So bring the big toes together,
Open the knees away from each other.
Stretch out the arms and bring the forehead all the way down to the mat.
Relax the body.
Relax the thighs.
Take a couple of breaths here.
Prepare yourself.
For this yoga workout.
On your next exhale,
Rise up to tabletop.
Let's start by warming the body with circular rotation clockwise to the right.
Keep the hands and knees on the mat as you rotate the back and shoulders.
Now let's reverse the direction the other side.
Warming up.
Come back to center.
Now as you inhale,
Bring the gaze up to cow pose,
Arch the back.
Engage the core and as you exhale round the back.
Push the palms against the mat into cat pose.
Let's repeat this for 3 more times.
Inhale,
Look up,
Open the chest And exhale,
Round the back and look between the legs.
Two more times.
Warming up the spine,
Engaging the core muscles.
Last time,
Inhale.
And exhale around the back.
Now come back to center,
Extend the right leg all the way back Engage your core,
Find your balance and extend the opposite arm forward,
The left arm.
From here,
Bring your left elbow to the right knee.
Excel.
Inhale extend Exhale bend.
Repeat this for 4 times.
If this is too difficult for you today,
You can drop the arm down and bring the knee to nose.
On your last extension.
Hold that balance.
And keep that core engaged.
Now exhale.
Come back to center and let's switch sides.
Extend the left leg.
Find your balance.
And extend the opposite arm.
You have the options.
To bring the elbow to knee Repeat it four.
Or bringing the knee to nose.
Keep going.
One last time.
Now as you extend,
Hold.
Now come back to tabletop.
Now tuck the toes in.
And push the palms against the mat as you transition to downward facing dog.
Straighten the back,
Send the tailbone up to the sky.
And extend the hamstrings.
Now slowly take few little steps to the top of the mat.
Your forward fold.
Allow the head and arms to hang.
Now on your inhale.
Slowly lift up to standing mountain pose.
From here let's go for our sun salutations bring the arms up to the sky Now dive forward to your forward fold.
Release the palms down.
Inhale halfway look up Straighten the back.
And exhale,
Place the hands on the mat Right foot to the back.
Left foot to the back,
Let's hold the plank.
4.
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3.
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2,
1,
Shatranga Dandasana,
Inhale,
Upward Facing Dog,
Exhale,
Downward Facing Dog Let's hold here for three breaths.
Get ready to repeat the sound salutation one more time.
So make your way to the top of the mask.
And slowly as you inhale lift up to standing.
Inhale,
Bring the palms up to the sky,
Palms together.
Now dive forward to forward fold.
Inhale,
Palms to chins,
Halfway look up.
And exhale,
Bring the palms down,
Bend the knees left foot to the back,
Right foot to the back,
Hold the plane.
4 3 2 1 Exhale,
Chaturanga Dandasana.
Inhale,
Upward facing dog.
Exhale push back to downward facing dog On your next exhale,
Make your way to the top of the mat to forward fold.
From here bend your knees and come down to seated.
And bring the back all the way down to the mat.
The next pose will need some coordination.
We're going to be extending opposite limbs.
Now bend the knees and lift them up.
Now extend the arms in front of you.
Now together,
Extend and drop the right leg and the left arm.
Then,
Right arm,
Left leg.
Let's repeat this for 20 times.
Keep the toes pointed.
Corn gazed.
Back and shoulders pinned into the mat.
Keep going.
Breathe.
Open the chest.
Keep breathing.
This exercise is called dead bug pose.
Focusing on the lower abs.
Each exercise today will focus on a different set of muscles from the abs.
Three more to go.
Too.
And wine.
Come back to center.
Now drop the feet down to the mat.
Bring the soles of the feet together and open the knees away from each other.
Engage the core,
Bring the palms together.
Now rest the arms.
On the top of the thighs and crunch forward.
Make sure you're using your core to crunch up,
Not your shoulders.
Let's do this for 20 times.
Butterfly crunches.
Relax the knees.
We're working the upper ab muscles.
Keep going.
Five more.
And one.
Release the back down.
Bring the knees together.
Hands on their knees and rock and roll for five times.
Pushing from the core,
Lift up and then roll back down.
Keep the toes off the mat.
On your last one,
We're gonna hold at boat pose.
One more time.
And hold.
Engage the core straight in the back,
Keep the toes pointed and hold.
You can stay here for 20 breaths or for an extra challenge you can tap the toes one foot at a time.
Keep the back straight,
Shoulders away from the ears,
Engage the core.
Connect with your breath and keep going.
On your last count,
Hold.
And as you exhale bring the back down into the mat Release the feet down,
Extend the arms next to the body.
Now we're gonna lift the chest and reach with the fingers into the heels one side at a time.
Repeat for 10 times.
Make sure you're engaging the core while working the upper abs muscles and the sides.
Five more and on your last one,
Rock forward to seated.
Cross the legs,
Place the hands in front of you.
Get on the knees.
And send the left foot to the back,
Followed by the right foot.
From here,
Drop down to the forearms to a forearm plank hold for five breaths.
Engage the core.
Make sure you're engaging the glutes and the back is straight.
Keep your focus.
Feel the core burning.
We're almost there.
Keep going.
Now as you exhale,
Drop all the way down to the ground.
Place the hands next to the chest and on your inhale press into the mat and lift the chest up,
Keeping the thighs straight.
Flat on the mat.
Stretching the core.
Exhale bring the chest down On your inhale push back to child pose.
Resting the forehead into the mat.
Stretching the arms and the back.
Melting the chest into the thighs.
We have reached our final post today.
Shavasana.
So make your way back into the mat.
Extend the legs,
Extend the arms.
Allow the feet to drop.
Relax the body.
And feel that courage in your core.
You're welcome to stay here as long as you need to.
You're ready to come out.
Stretch the arms over the head,
Point the toes.
Keep the eyes closed as you slowly bend your knees.
And make your way.
Up to seated.
Cross your legs in front of you.
Rest the hands over the knees.
Reconnect with your breath.
Bring the hands to your heart center.
Well done on completing this yoga workout.
Remember to trust in your gut and let your courage flourish.
Thank you for joining me.
Salaam.
Namaste.
