Hi lovely people welcome to this quick yoga class to help you build upper body and core strength this is the perfect practice if you want to get into arm balances or any of the more like upper body heavy yoga postures this will be a perfect prep for that it will be a slightly more intense practice because we will be working on strength however it should be doable for all levels possibly with some adjustments so if you're ready grab your mat you won't really be needing any props for this and let's begin let's just come into a comfortable seated position to start off our practice and just take three nice deep breaths together Start gently closing your eyes,
Sitting nice and tall.
Nice deep breath in through your nose.
And out to the side.
Let's do that two more days.
Nice deep breath in.
And release.
Last one,
Deep breath in.
I let it go.
Open up your eyes and let's begin.
Going on to all fours.
Starting with a nice short cat cow.
Spreading your fingers nice and wide.
And really start gripping your mat.
Really pressing into your mat.
Widening your shoulders.
Inhaling hollow back open through the chest keep pushing into your mat And exhale round back,
Chain into your chin.
And you'll open,
Keep pushing into your mat.
And exhale close surrounding the back just a few more times in your own rhythm Gently warming up our back,
Our spine,
Our core.
One more nice deep breath.
Coming back into the middle,
Curling your toes into your mat,
And lift your hips all the way up and back,
Coming into a downward dog.
First hour talk of our practice.
So feel free.
I'm just going forward a little bit more.
If you're free to keep a nice bend in your knees.
Maybe bending one knee than the other.
As if you're walking on the spot.
Gently waking up our legs.
Again,
Check for yourself.
Fingers spread nice and wide and really keep gripping your mouth.
One more nice deep breath here.
Finding some stillness.
In your inhale,
Shift your weight forward,
Shoulders coming over the wrist,
Maybe even a little bit over,
Over.
And exhale back into your tower.
So in your inhale,
Bring your weight forward.
Keep your hips high.
And eggs.
We're not coming into a plank we're keeping our hips high so really pushing through your head So the weight as we are coming forward is really more into the hands than into our feet.
As we're coming forwards,
Coming all the way onto your tippy-toe.
Few more dives in your own rhythm.
Keep grabbing your mats if you're alive and the pants on it.
Last one.
And downward dog.
Nice deep breath.
Your next inhale coming forward into play.
Nice long line from the crown of your head all the way towards the back of your heel.
Next,
Exhale.
Maybe placing your knees on your mat for a more gentle variation.
Bending your elbows.
Coming all the way down.
And if we should just forward and up,
Go up.
You want to be able to lift your hands off your mat.
So it's really coming from your back.
Exhale,
Curl the toes under,
Hips up and back,
Downward.
Nice deep breath here.
And we'll shift forward into play.
Holding for a breath.
Exhale,
Shut down.
Try to go down single.
And then I'll come back.
And exhale downward dog.
Few nice deep breaths here.
Let's take a last breath.
Next inhale,
Shift forward into plank,
Holding far breath.
Next,
Exhale,
Chatsangana.
Go down as slow as you can,
Keeping the elbows close to the body.
Not all the way down on your map.
Now with your anal,
Push your chest forward and up into an upward.
Holding for one more breath here.
Really push the ground away from you.
And exhale,
It's up and back,
Down.
Gently bring your knees down onto your mat.
Big toes together.
Sit the hips back.
Child's pose.
Wait a minute,
Break for hours.
Feel free to maybe circle your wrist for a moment.
Do you see any tension you may be holding your wrist?
Next,
Inhale gently.
Coming back up.
Going back into a plank.
Holding for practice.
Your next inhale,
Shift all your weight onto your left hand.
Lifting your right hand automatically into a side plank.
Options Option one,
Place your right hand onto your hands.
Option two,
Which is out all the way up towards the ceiling.
Your feet you can either keep them in front of each other for slightly more gentle variation or stack them on top of each other for a more intense variation.
There are options to place your Left leg down for a more gentle variation.
So choose what's doable for you.
If it feels okay for your neck,
You can look all the way up,
Even more challenging.
Hold for one more breath.
Keep pushing your hips up.
Then glide your right foot over your left leg.
And I'll step it down.
Front's coming into.
A runner's lunge,
Hips nice and low.
Really push your chest forward.
Keeping your legs nice and active.
Lent your left hand down,
Inhale with your right hand all the way up,
Coming into a twist.
That's in the side of your foot back your left foot back on your mat List.
You alright,
What,
Becca?
Glide back over,
Coming into.
You're a cycling.
Holding for a long more breath.
And exhale,
Hand down.
Namaste.
Repeating all that on the other side.
So on your next inhale,
Shift all your weights onto your right hand.
Coming to your side.
You can choose your variations,
So maybe placing your bottom knee on your mat.
Keeping your feet in front of each other or stacking your feet.
Keep pushing your hips up.
Pushing the floor away from you.
Next inhale,
Glide your left foot over.
Your right leg,
Or the way up into the chest.
And then step it all the way forward,
Coming into a runner's lunge.
I am moving on my glasses.
Keeping your front knee above your ankle.
Blend your right hand down.
Inhale,
Lifting your left hand all the way up towards the ceiling.
As much space in between your hands as possible.
Feels okay for your neck,
Gazing all the way up into your.
.
.
Left hand.
From there shifted.
Side of your right foot back onto your mat.
Lift.
Your left knee back up.
You're going to lie the back over your arm.
Coming back into your side.
Exhale,
Plant your hands up.
One more breath and exhale down A few nice deep breaths.
Okay,
Again,
Check for yourself.
Fingers spread nice and wide.
Really grip your mat.
Lift your hips up,
Up,
Up,
Up,
Up.
Shoulders coming over.
Your wrists holding here for a breath.
And back into your gallery.
And again,
Lifting all the way up,
Up,
Up,
Up,
Up,
Up,
Up.
Taking your left knee into your chest.
Hold.
And exhale back into your tongue Other side,
Inhale.
Up,
Up,
Up,
Up,
Up,
Up,
Up.
Sticking your right knee into your chest.
Keep lifting up,
Pushing away from the floor.
Holding.
And back into your tower top.
Next inhale left knee into chest up up up up Step it.
Stress outside.
Of your left hand.
Then bring your hips slightly down,
Coming into this room.
If you want,
You can come onto your forearms.
Holding for one more breath.
But then take your hands.
Back down.
Lift your foot.
And step back into that work.
Repeating on the other side knee into your chest step forward forward forward forward forward and a step it forward towards the outside of your right.
Coming into a lizard,
So again the option to place your forearms on your mat for a more intense variation.
Also a bit of a break for your wrist.
Holding for one more breath.
Blending your hands,
Back down.
Lift your foot.
Keep your.
.
.
Knee close to the upper body and then stepping back into your dog.
Left knee into your chest.
Moving forward.
Now it'll.
Right knee into the chest,
Moving forward.
As if you're stepping into lizards?
All.
Both sides one more time.
Or and back.
Right.
Going forward.
Bring your knees onto your mat for a moment.
See you next time.
And maybe bring some movements into your wrists,
Taking minutes of pressure out.
And they're going back up into your downward tool.
Woke your hands.
Close your truth.
Okay.
For this next.
.
.
One,
You want to be able to really plant your hands into your mat.
So if that's not an option.
You have the option to grab your Add your hands on your books.
So whatever works for you.
What we're going to be doing is we are going,
Again,
To really spread our fingers and really grip our mat.
Bring our weight forward,
Coming onto our toes.
Slightly hoping for it.
Pleasant and slide the further up.
Again,
Weight into the hands,
Lifting your heel.
Just repeating it a few times.
For yourself.
As you're at the end of your month.
You end up going into a fourth fall.
Grabbing hold of your elbows for a moment,
Really hanging into it.
Maybe again.
Circle your wrist.
Blend hands down,
Stepping back into a downward.
Again,
Walking your hands close to the feet.
So we're back at the end of our mat.
This time,
Bend your knees.
Come into my lesson on Yogi Squats.
Keep your hands down.
Really grip your neck.
Keeps coming.
Up and hop forward.
Malas na.
Head slightly forward.
Bring the weight into your hand.
And look forward.
Namaste.
I'm feeling this kind of like a frock.
Moving forward.
And see you at the end of the month.
Sit down.
Too close or for practice.
Well done.
With your next inhale,
Gently circle your arms a little,
Yeah?
So you're going to stretch your breath.
Exhale,
Gently bring your hands down.
Taking a nice deep breath for yourself.
Take a nice deep breath for someone you love.
Finally take a nice deep breath for the worlds in which we know.
To bow and down towards yourself,
To thank yourself for your practice,
That you took the time out of your day to follow the plan.
You can gently open up your eyes again.
Thank you so much for practicing with me today.
This was such a good practice to help you build upper body strength.
So feel free to come back to this to really help you build that strength.
These are all exercises that have helped me.
So much over the years because strength has never been my strong suit.
If you'd like to practice on,
I will have some up on the screen and if not,
I wish you a lovely rest of your day and I'll see you soon.
Bye.
