Build Heat
This 10-minute energizing movement practice is designed to build internal heat, activate your muscles, and awaken your energy. With dynamic, intentional movements and breath-driven transitions, you'll stoke your inner fire and increase circulation without needing any equipment. Accessible for all levels, this practice is perfect for jump-starting your day, shaking off stagnation, or getting grounded in your power. Step in, sweat a little, and leave feeling strong, focused, and alive.
Transcript
Hi,
Friends.
Welcome to a movement practice focused on building heat.
Come to your back.
We're going to begin in constructive rest pose.
Separate your feet just a little wider than hip-width distance apart and let your knees roll in towards one another.
Create comfort along your spine.
So wiggle,
Move,
Right?
Get your fidgets in.
I say get them in.
You know you have them,
Right?
There's no need to ignore them.
And then once you're here,
We're going to create a connection to breath.
Take a nice big breath in,
Big breath out.
Allow yourself to land here,
Land here,
Land here,
Land here.
Feel your feet rooted beneath you.
Roll your shoulders back,
Create an opening in your chest and imagine your heart almost like whoop coming to the surface of your chest.
Perfect.
Now you're here.
That's the hardest part.
I promise.
The hardest part is always showing up.
It's always pushing play.
So you've done it.
Let that comfort you.
And then on your next inhale,
Hug your knees to your chest.
Give your knees a little bit of a squeeze.
Open your knees wide.
We're going to take happy baby.
So with knees wide,
Grab what you can reach.
If you want a little bit more,
Bring the soles of your feet to face the ceiling.
Start to press and pull into your legs.
So what I mean by that is your hands are gripping something.
Whatever your hands are gripping,
Pull that thing.
And then whatever you're pulling,
Right,
Your hands are pulling on something,
Then I want you to resist that pull,
Kind of press into it.
And then notice how that starts to wake you up.
You'll probably move a little bit from right to left.
Maybe you'll start to feel things in your abdomen and your belly.
That's what we're going for.
Perfect.
All right.
One big breath here.
And then exhale,
Release your legs.
Let's start with feet planted on the floor,
Knees bent.
Cross your right leg over your left leg.
And then stage two,
Right,
So that's like stage one.
And stage two,
We're going to cross our right arm underneath our left arm.
We're going to move into some eagle crunches.
On your inhale,
I want you to take your feet and reach them far away from you.
And then as you do that,
You're going to reach your arms far away from you.
So keeping the bind,
But just get long.
It's okay if that doesn't feel very long.
And then as you exhale,
Crunch and hug yourself back towards center.
Bend your knees.
Yeah,
Bend your elbows,
Curl into a little ball.
Good.
Inhale,
Get long again.
And exhale,
Crunch.
Inhale,
Get long.
Squeeze your legs together.
Magnetize your legs.
Kind of press in.
Same thing with your arms.
Push,
Push,
Push.
Get long.
And then crunch it all the way in.
Get long.
Inhale.
Exhale,
Crunch it in.
Beautiful,
Beautiful work.
Inhale.
Get long.
Get long.
Press.
Activate your legs.
Three.
Two.
One.
Crunch it in.
And then release and switch sides.
Cross your left leg over your right.
Cross your left arm underneath your right and go right into it.
Inhale.
Get long.
You got it.
Just step in and go.
You know what you're doing.
I know you just got here.
Exhale.
Crunch in and go.
All right.
When are we going to stop using that excuse,
I just got here.
You just got here.
You're here.
You're here.
Go.
Inhale.
Get long.
Make your legs long.
Activate your toes.
Squeeze in.
Forearms active.
And then crunch into a little ball.
Three more.
Legs are long.
Inhale.
Go.
Exhale.
Crunch.
Two more.
Inhale.
Get long.
Exhale.
Crunch it in.
Good.
Make something happen here.
Inhale.
Get long.
Exhale.
Crunch in.
Crunch in.
And hold it.
Hold it.
Hold it.
It's okay.
You didn't do it on the other side.
Hold it.
Hold it.
Hold it.
And release.
Take a few spinal rocks.
Do it.
Move yourself forward and back.
As you're rocking yourself forward and back,
Activate your legs.
When you find yourself come to a seated position,
I want you to lift and elevate your chest.
So feel free to kind of move through,
Like pushing your shoulders forward and drawing them back,
Right?
Opening and closing your chest.
What I want you to land on,
Though,
Once you get seated,
Is this kind of grip.
You could even use your feet on the floor.
Grip your feet to the floor.
Use that activation of your legs to pull and lift yourself up out of your pelvis.
Good.
Keep rocking.
Go.
Three,
Two.
On your last one,
Find Tadasana,
Mountain Pose.
Stand up.
If you're like,
Holy moly,
How do I do it?
Use your hands.
Use your feet.
Do what you gotta do.
Stand all the way up,
Mountain Pose.
Once you are standing,
Ground into your two strong legs.
Look down at your feet.
Organize your feet,
All 10 toes,
Facing the same direction.
And go ahead now and lift your toes.
Lift all of them.
Lift them up off the ground,
And then push the other bones of your feet in towards the ground.
So you have four corners in your feet,
Two in the top corners,
Or sorry,
Two in the upper portion of your foot,
Two in the back of your heel.
And we want to just kind of ground and spread out.
I like to call them like caveman feet.
We're looking for big,
Wide feet here.
And then once you feel something happening,
Then let your toes rest back down.
Soften your knees here.
One of the most common things I see in the yoga practice is people locking their knees.
I want you to soften your knees and create activation around your legs.
Hug skin into muscle,
Muscle into bone.
Beautiful.
We're going to move through just some forward folds.
As you inhale,
Take your arms up overhead.
Keep the connection with your legs.
Exhale,
Soften and forward fold.
Bend at your knees,
Hinge at your hips.
Good.
On your inhale,
Press into your feet and rise.
Stand all the way back up,
Mountain pose,
Tadasana.
And exhale,
Forward fold.
Two more,
Just like that.
Create strong action in your legs,
Almost like you're hugging and squeezing something right between your legs.
So there's space between your legs,
But there's action.
Stand all the way up,
Tadasana.
Exhale,
Forward fold.
Inhale,
Rise,
Grounded in your legs,
Strong connection to your belly,
Your core.
Reach up,
Look up.
Exhale,
Forward fold.
Beautiful work.
Let's land in a forward fold or a Ragdoll here.
Separate your feet hip-width distance if they're not already separate.
And then if you're in Ragdoll,
Catch opposite hand to opposite elbow.
Soften your knees.
And let's land.
Notice any sense of heat that you've already built.
Heat is such an interesting element.
Sometimes we can build it fast.
Sometimes it takes time,
Right,
Time and effort.
Sometimes it depends on the space,
The environment,
The season.
And just notice that here.
To create more heat here in your forward fold,
Press into the outer edges of your feet.
And without moving your feet,
Kind of push them away and then also pull them in towards one another,
Creating this connection,
These senses,
Almost like magnet points,
These points of wakefulness.
And then use that to keep waking up.
Okay,
From this wakefulness in your legs,
Release a bind of your hands.
Rise all the way up to stand.
And we're going to take some air squats.
So I love using my arms here.
So from a standing position,
Keep your arms down by your sides.
As you bend your knees and drop your tail and take a squat,
Take your arms and inhale,
Reach them up towards shoulder height.
As you exhale to stand right back up,
Then you're just going to release your arms back down by your sides.
So inhale,
Squat down,
Arms come forward.
Exhale,
We go up.
Inhale down and up.
Inhale down and up.
Good.
Keep the connection with your feet.
Keep going down and up,
Down and up.
And as you keep moving through this,
Pulling yourself down,
Popping yourself back up,
Keep utilizing what you've learned.
You've learned how to organize your feet.
You've connected to the four corners of your feet.
I want you to learn how to hug your outer shin bones in.
So create muscle action here by hugging skin into bone.
I'm sorry,
Skin into muscle and muscle into bone.
Really hugging,
Hugging in.
There we go.
Good.
Keep squatting and keep lifting.
Nice.
Now take your hands.
I know you've been moving them through the air,
But take your hands to the front of your hips.
Keep squatting.
And as you stand up,
I want you to think about a big open space,
Right?
Open hand on the front of your hips.
And when you squat down,
Think about smooshing your hands so that we keep hinging here from your hips.
So stand up,
Open and squat down,
Smoosh.
Stand up and smoosh,
Up and smoosh,
Up and smoosh,
Up and smoosh.
Good.
If you got that and you can smoosh,
Then keep going.
You can do whatever you want with your hands for these last 10,
9,
Go,
8.
Add a jump if you need more heat,
Baby.
6,
7,
6,
5.
Nice.
4,
3,
2,
And then 1.
Good.
Come to stand on your two strong legs.
Ground down.
Bring one hand to your heart,
One hand to your belly.
I want you to imagine that someone is pressing down on the top of your head and you are sort of resisting that,
But using it also,
Right?
Using it as a space of guidance.
Okay,
I'm not going to be smooshed here,
Right?
I will grow into this.
And so use this connection point,
Hand to heart,
Hand to belly,
Imaginary hand to head,
Feet to earth,
And use that to create a little more elevation,
A little more heat.
And then we'll just pause here and land here and take three deep,
Powerful breaths together.
Nice big inhale.
Exhale.
Full inhale.
Exhale.
Take one more big breath in.
As you exhale,
Release your hands.
Start to walk forward and enjoy the rest of your day.
