Yoga Workout For Results | 20 MIN Stretch & Strengthen to Lose Weight & FEEL FANTASTIC ✨

breathe, swim in the cosmic vibration of everything that surrounds you, find the stillness in it and listen, welcome to Mexico. I am excited to come to you today from beautiful Palmyra, the home of Ayah Wellness Resort, with a

yoga

practice that is all about stimulation. Digestion speeds up your metabolism and gives you a rejuvenating full-body

workout

. As we progress in this practice, we will flow through a variety of

yoga

poses that will work every muscle in your body, from standing poses that

strengthen

your legs and core to balance poses that challenge your stability and concentration are sure to make you break a sweat. and it will make you

feel

powerful and connected, so once you are ready to go, grab your mat and let's get ready to move, breathe and sweat together on this beautiful beach, let's start today's video. is sponsored by typology typology is one of my favorite brands these days and is committed to providing natural, effective and sustainable skincare products that are vegan and cruelty-free if you are like me and have experienced changes in your skin Due to In addition to the various factors, such as hormonal changes, the baby's exposure to the sun and the stress of everyday life, then typology is something that I believe will also do wonders for you.

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Hello friends, thank you very much for joining me here today for this yoga exercise practice. Let's start today by approaching the front. off our mat, standing into mountain pose, bring your feet together, toes together, c

lose

your eyes and simply allow your arms to rest by your side. Go ahead and breathe deeply to connect with your body to your Center, calling on presence, energy and power as you take your next breath, go ahead and raise both arms towards the sky, exhale high, bend your elbows and squeeze your shoulder blades together in shape. of cactus, inhale with your arm, extend your arms once more, exhale, bend your knees now if you can and just squeeze them. shoulder blades together while bending your elbows and again exhale squeeze and bend inhale

stretch

up exhale bend your elbows squeeze and then release completely down until bending forward with your knees bent once you are ready then you can start walking Extend your knees in one place extending one leg at a time

feel

ing this gentle release through each hamstring beautiful now once you're done take another deep breath just look up halfway and then exhale bring it back down until stand forward, allowing Feel heavy here, bend your knees and then take two steps back towards our downward facing dog, take a deep breath here as you exhale, get into a naked position and simply touch your knees to the ground and then extend towards the dog down, so go ahead, tap. knees and then push back into two downward dogs, inhale, knock your knees, engage your core, think about pulling your belly button toward your spine and then extend back into downward facing dog, tap your knees and extend back toward downward facing dog, now from here what we do.

What we're going to do is take our right hand and then bring that hand to the left ankle or the back of the left knee, come back to the plank and then switch the other side of the left hand to the right ankle or knee in The iron. Stretch and do a good plank, so just

stretch

and start to engage a little bit of that twisting sensation through the core while at the same time activating all of our muscles here through the core. Center shoulders in plank, nice reach and plank, beautiful reach and plank now. Stretch it out and let's hold it here so that your right hand reaches the outside of your left ankle or maybe the back of your left knee wherever is comfortable for you once you can grab any part of your leg and start to increase that twisting sensation looking. towards the sky, breathe deeply here and then exhale back into downward dog and switch to the other side, so now the other hand reaches the opposite ankle or the back of the knee, holding your breath, you can c

lose

your eyes here if you feel good. just connect with that breath with that gentle twisting sensation with the balance with the strength of your beautiful body return to the center downward facing dog and now exhale around vertebra by vertebra towards the chaturanga high plank position opening towards upward dog now I want you to hold Here just tuck your toes under one more time and what we're going to do is take our chaturanga triceps curls, you're going to lower them and bring them up for one, lower them down and keep those elbows close to your body.

So strictly working the triceps area, you can even think about touching your forehead to the floor if you want, but then extend well, release your toes, now return to upward dog and exhale, release mouth dog again down, just take a breath again, feel that top. the body wakes up well another deep inhalation on the exhale raise the right leg towards the sky three-legged dog bending the knee bring the right knee to the chest keep it on the board hit the knee against the ground and raise the right foot in front of you mat High lunge bring your hands down extend your leg bring it up Take a step forward arms up high lunge arms down extend back on the board knee hit the mat bring it up take a step with your foot forward arms up back up high lunge arms down drop into your single leg plank drive your knee towards the floor lift it up step forward raise your arms if you need to slow down don't worry slow down let's back up on our single leg plank and then just pump the back leg. two work through that glute four lift at five try not to move any other part of your body just work from the hip and glute well bring the right knee towards the chest step forward arms up high lunge find your center extend front knee Bend both knees Bend both elbows for one, exhale, two, reach three, good job, squat down with that back knee and four, reach five, six, you got it and seven, really focus on your form here, awesome, you guys extend that back knee, extend your arms to the sides, reach forward. hands in prayer and then taking our high twisted lunge, left elbow to the outside of the right knee, right elbow pointed towards the sky, your gaze can remain down or, if you want an extra challenge, look towards the sky, now from here.

We're going to transition to our Twisted chair, so first look down at the front of your mat to find your balance and then slowly shift all of your

weight

onto your front foot and place your left foot toward the front of your mat. . Well, landing in a seated utkatasana chair, see if you can continue to smear that twisted variation that involves the digestive system here, so we're restricting the flow of blood to particular digestive organs to then untwist the body and bring in a fresh flow of blood that reach both arms. to the sky chair, give me chair squats, extend both knees and bend for a reach and to get nice and low with your hips here, three knees together, feet together, four, hold it here, hold, hold, hold, hold , hold the chair with your hands together in prayer, release toward Fold forward halfway Exhale forward Take two steps back to high plank position Chaturanga Dandasana Inhale Upward Facing Dog Open up and then simply tuck your toes toward down and let's do another set of our upward dog push-ups lower and raise your body for one Bend your elbows, extend your elbows for two, so do your best to only do all the work from the elbows up, release toes back into upward facing dog and exhale downward facing dog, beautiful, take a moment for yourself, find that.

Center your balance. Let's reverse it now on the opposite side. The left leg is extended upward. Three-legged dog. Bend your knee. Bring your knee to your chest and do a plank. A variation, tap your knee against the floor. Take it up. Place your left foot toward the front of the arms of the mat. up, high lunge, exhale arms back, down, front foot extends back to plank single leg, knee strike, forward step, arms up, arms down, toward plank, extend the front foot back for three knees to the chest, tap and up, step forward, arms up, arms down and then Extend the knee back towards the chest, hit the floor, lift it up, use that core strength, arms up, find balance, arms down, extend knee into plank, punch up, forward, arms up, high lunge, arms down and then extend into plank position and just pump. that back leg up for one two work from the glute four five six seven eight nine ten beautiful bring the knee forward with the left foot arms back up high lunge wait here, let's go ahead and come in Cactus arms bend the elbows squeeze the shoulder The blades extend the arms and the front knee exhales.

Bend both knees and elbows for one to two seconds while lowering yourself. Your back knee hovers above the ground, so lower yourself as low as you can before physically touching the ground. Extend it and reach down and down. and down just extend your back knee hold it here extend your arms out to the sides and then bring your palms together towards your heart turn towards your right elbow towards the outside of your left knee come into your twisted high lunge this is too difficult As for the balance, you can always modify it by dropping your back knee to the ground and taking the low lunge variation to make this more challenging.

Look up at the sky to find a little more balance. Keep your eyes on the ground in a wonderful way. to stimulate the digestive system in this pose now let's transition to our twisted chair, step your back foot forward, hold, find your balance, continue to smear this twist, we are just changing the shape of the lower body, so if I was looking up at the sky. Continue doing this, then uncurl your body, raise both arms, return to the chair position and then simply take our chair squats, extend both knees and return to the chair for one, squat for two, keep your knees together, the feet together, three, reach four. go down as far as you can with those hips five hold it here with your hands Back together release in fold forward halfway and then two steps back towards downward facing dog for just one breath moving to high plank chaturanga releasing your fingers from dog's feet facing up an exhalation push Downward facing dog, okay, breathe, inhale deeply, exhale deeply.

Let go. Now from here we're going to transition into our side planks, so come over to your right hand, left arm reaching for the sky if you want to modify, drop your bottom knee. to the floor and then the upper arm will come through and open for a reach through thatsmall opening and to pass and three reaches and four and five and six you have it hooked through the obliques and seven eight nine one more find that side plank and then see if you can lift the top knee bringing the foot to the inside of the inner thigh holding this tree variation once again if this is too difficult for you, you can always stay in that side plank and if you want to add a little more funky transition, grab your big toe with your left two toes and then begin transitioning that foot to the front of your mat once again, friends, if this is too much, simply get into lizard pose taking whatever transition is easy for you.

You're a lizard, let's drop that back knee to the ground. The left foot turns slightly toward the little toe, the lateral side of your foot, and then feel free to use your hand to push that knee away from you, really opening up through that hip, releasing the tension. of the hip flexor and then reach the left arm if you want back, grab the back foot and pull the heel towards the glute adding a deeper sensation through the quadriceps again if this is too intense just stay in the normal push-up , dont do it. You have to take this variation if you don't want to take a deep breath in and out one more time, let's release, let's release your foot, lift your back knee off the mat, hold this deep fly lizard variation and then let's get ready to do one more exercise.

To target your obliques, shift your

weight

to your hands so you have a nice, strong grip. Here, what you're going to do is lift your left foot off the mat and just connect your knee to your elbow and then extend it towards the plank and then bring it. up to the elbow or out of your triceps and step back, touch and out, touch and out, continue just a couple more and take a chaturanga flow upward facing dog downward facing dog now, before we take it to the other side, let's take a moment in this downward facing dog reconnect with that intention reconnect with the body with the mind with that present awareness maybe add a little movement in the neck if you feel like you need it or just okay Stillness find your breath once you're ready, let's take it to the other side, to the plank, to your left side, to the side plank, stack your feet or modify it by dropping the knee, let's pass that arm and open it so that one passes it and two curl for the inner midline and three good job four five continues and the last one extends keep it here if you want to go a little further go into the tree variation just remember to be above the knee here well use the help of your hands if necessary it's beautiful otherwise just stay on your side plank, continue engaging through the core and if you want to transition, grab the big toe with the toes of the piece and then bring it all the way to our lizard on the right side, so rotate that.

From the right side to the side of your foot, drop your back knee, use your right hand so that the same hand as your knee and push the knee away from your body so that it deepens that open feeling in the joint of the hip, perhaps opening that chest to the Heart Center and then If you're ready to go deeper into the quadriceps, go ahead and extend your arm behind you, grab your foot, and then start pulling your heel toward your glute feeling this a little bit more. deep into the quadriceps, listen to the body, so go as deep as possible.

As your body is asking you to today, don't force it, you don't need to hold this in a lot of pain, you just want to breathe through the discomfort, once you're ready to let go, go ahead and lift your back knee off the mat. lizard bring the knee to the elbow and then extend it back into the plank. Let's take our oblique exercises for two touches and three touches on the outside of the elbow or triceps and then take the top dog and down dog chaturanga flow. Awesome, you guys, take a deep breath. here for me, exhale, let it go, lift your heels, bend your knees, jump to the front of the mat and then land into a sitting position on the mat, right up to your glutes and sit bones, reach forward with your arms, Drop your shoulders. from the ears moving to the boat pose or navasana fold, lengthen the neck, find the stillness that balances the focus.

A beautiful way to slow your heart rate while challenging your core. Now let's go down to the back and head to the floor. The arms are brought closer to the body on the mat. Variation one. Variation two is to extend forward as you lift your shoulder blades off the mat and do our bike shift. We changed. We changed. We change with only one leg. two exhale three four nice and steady, bring your knees in and then let your head fall back down. Great, you guys, exhale deeply as you bring the soles of your feet together, allow your knees to open.

Let's take our final Asana of this practice now reclining. butterfly pose Palms open Hands resting on knees allow knees to open When you feel comfortable, close your eyes and begin breathing deeply into your body with each exhale, allowing your body to melt and release into the mat. the floor feeling this gentle release through the hips feeling that beautiful positive energy in the palms of your hands as you open to it a receptive hand mudra opening ourselves to the universe to all that is here for us all the positive energy that you deserve the energy of peace, the joy of love, so breathe deeply into your heart, into your lungs, into your belly and exhale to calm your body and mind.

When you are ready, you can extend your arms above your head, twisting around. side and then slowly, at your own pace, rise to a sitting position somewhere in the center of the mat, placing your hands on your knees, let's take one last deep breath together, find that center, balance and exhale Boston, you guys take a last breath. I reach both arms towards the sky and then exhale, I bring my hands to your third eye and then slowly towards your heart and bow in gratitude to yourself for your wonderful practice today. Thank you very much for joining me here today in beautiful Mexico all my love and light namaste is for practicing with me today before you leave don't forget to review typology which is a brand with the mission of making naturally active, effective and sustainable skin care products, you can experience everything they have to offer. simply by clicking the link in the description of this video and taking the skin typology diagnostic test to receive personalized skin care product recommendations.

Also, don't forget that when you use our link you will receive a free facial scrub when you spend over thirty dollars. Thanks again. for watching and see you soon abroad