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50 Min Yoga Sequence for Glute | Yoga Poses for Lower Body


(calm music) – Hi, my name is Laura Myren, and I’m here with GymRa, and I’m wearing my new GymRa leggings, which I’m loving working out in them. You can find them on Etsy right now, and then they’re gonna be
website and all over soon, so make sure you check these guys out. They’re so fun and comfortable. We’re gonna do right now our level two lower body program for the yoga sequence, so lay it on down, don’t
get too comfortable, but do lay down, bridge pose. Safe, healthy, excellent
warm up for the body, so lift those hips up,
bridge, chin off your chest. Make sure there’s lots of
space here behind your neck. So you’re not crunching your neck, lift your chin off your chest. Engage your glutes without
clenching on for dear life, and you’ve been doing that core program, so hug your navel up and in,
here we go, down and out. 10, squeeze, press down
through your heels. Pretend you’re trying to drag your feet back toward your head, five more. Engage your abdominals
like you’re doing a crunch. Four, squeeze your glutes at
the top without over clenching. Two more, lift and hold, five, four, three, two, one, holding bridge, and lower it all the way down
to the ground, really good. Similar but different,
I call these frog pumps. Bottoms of the feet together, knees wide. We did this in level one, now
let’s do the full pose, okay. So hands by your side, press
the bottoms of your feet into each other, chin off your chest, squeeze your glutes, and down. Work your inner thighs,
work your outer thighs. Press the bottoms of your
feet into each other. Suck the navel up and in, here we go. Eight, seven, six, five, excellent, four, three, keep hugging the navel up and in, two, hold this last one up, squeeze, press the bottoms of your
feet into each other, try and brings those
knees out a little wider, squeeze your hips up, three, two, and lower all the way
down, really nice work. Roll it on over to your stomach and actually onto all fours. Shoulders over your wrist,
hips over our knees, pull your shoulders down the back, and I know you’ve been workin’ that core, so lift your abdominals up, okay. Lift your right leg up and hold. We’re gonna do hurdles,
so tap your foot out, to the left and up and over to the right. To the left, to the right. Now try not bounce and rock
though the torso, right. I want you to keep your torso
still, squeeze your glutes. I’m all about workin’ those
glutes, right, here we go. Eight, seven, six, five, keep your next long, three, as you’re doing great. Just remember how good it’s
gonna feel when you’re done. Two, one, lift and hold, bend your knee, pulse the leg up. Eight, seven, six, five. Try not to bounce or rock your torso. Lift your belly from the ground, and switch your sides,
right into the other side. Stretch your legs straight out. Tap your leg over to the right like you’re lifting it over a branch, over to the left, here we go. Up and over, up and over. Remember, no pulsing, no
twerking through the upper body. Save that for the weekend. They’re right to do sometimes, but we really want to isolate
working the lower body and not just kind of momentum
flopping around, right. Eight, seven, six, keep working, up and
over, so stay focused, feeling how much you’re doing. You’ll get so much more out of it if you really focus on
engaging your glutes and your hamstrings, two, one. Hold it up through center. Bend your knee, flex your foot. Put a footprint on the ceiling for six, five, four. Lift the belly button
away from the ground. Three, two, one, and done, awesome. Downward facing dog. Stretch the hips up and back. Pull your navel into your spine. Come back onto your knees, and let’s take a good
hamstring stretch really quick ’cause I’m gonna need
your hamstrings open here. So bring the feet nice and wide. Hinge at the hips, and come on down. Stretch the backs of your
thighs, or hamstrings. Hands on the ground, hug your elbows in, and
pretend you’re trying to pull the ground, push, I should say. Push the ground away from you. Really open up the backs of your legs. Get those nice and warmed up. Now come halfway up, reach
out with a long spine. Turn your toes out. Bend your knees, this is that goddess squat we worked in the round one. Here we go, it’s our warm up. Now, straighten your legs,
sit the hips down, you got it. Eight, down, make sure you’re
widening your knees out. Five, down, press down through your heels. Halfway down, all the way up. Three, tuck the navel up and in, two, hold it down, hold, hold, hold. Bring your elbows to your inner thighs. So we’re dynamically warming up, right. I want you opening the muscles ’cause we gotta, we need them kinda open for some of the things
we’re gonna do today. And then I also want
you working the muscles to get the blood moving
and the muscles warmed up. So here we go, straighten your legs again. Outer edges of the feet parallel. Come on down and hold. With three, two, one more time, come halfway up. Now, turn your right toes open 45 degrees. Bend your right knee in line
with your second and third toe, and lift your left toes up. Now if your knee buckles in, you just gotta come up higher, okay. I don’t want your knee buckling in. Knee in line with your
second and third toe. Now switch it right
over to the other side. Call this crouching tiger, roar. (laughs) And here we go, take it
to the right, stay low. Take it to the left. Engage the leg muscles on the leg. Take it to the right, we don’t want to collapse through the knee, to the left. You’ve got four, you’ve got three, two, one more. This time, come to the front. Back to downward facing
dog, hips up and back. Bend your knees, look forward. You’re gonna land in that goddess pose, so step or jump your
feet as wide as your mat, turn your toes out, land with
your thighs parallel together. Here we go, up and down,
eight, down, seven. Remember, don’t let your
knees and shin come forward. I want your knees and shins staying back, so you press down through your heels. Squeeze your glutes, two, and one, this time you’re gonna come down. Hold it down to the squat, malasana. Widen those knees, open your hips, drop your tail toward the ground, broaden through your collar bones. Hug the navel up and in, three, two, enjoy this. Keep your knees wide,
don’t let ’em buckle in. Keep the knees wide, press
down through your heels. Stand all the way up, and
bring those feet together. It’s why I call it the
gymnastics, I think. (laughs) Lift your left knee up, mm-hmm. Reach your arms up. Cross your ankle over your thigh, and sit the hips down, squat. Okay, let’s do this five times. Find a spot to look at that’s not moving. Stand up, sit down. Four, press down through your heel. Stick your butt out. Two, I know you know how to do that. One, hold it down, lift your knee. Whoa, lift your knee your up. And here we go, step
back to crescent lunge. Find a spot to look at,
step your left foot back, crescent lunge, you got it. Lower your hands to the ground. You’re coming right into standing splits, so lift your left leg up. Now if you need something
to prop your hands up on, no problem, right, put
your hands on a chair, your couch, a couple yoga
blocks, whatever you got. Here we go, left leg
comes to the right ankle, and you lift it back up, down, up. Now, same thing we
worked in those hurdles. Turn out to be like pulsing and rocking. Keep your upper body still, squeeze your left glute, three, two, one, hold it up, pulse five, four, three, two, one, feet together, chair pose,
bend your knees right away. You got this, stand up,
and lift your right foot, cross your ankle over your thigh, flex your foot, and
sit those hips on down. Makes you feel a stretch through your hip, but we don’t want to be
sinking, right, here we go. Down and up five times, five, send the hips back, four, hug the navel up and in, three, pubic bone lifts the navel, two, stick your butt out, one, hold it down, three, two, find a spot that’s not
moving for your balance. Lift your right knee, and
step back, crescent lunge. Good work. Lift your pubic bone toward
your navel, engage your belly, bend your knee, hands to
the ground, standing splits. Lift that right leg up. I don’t care how high you lift it, right. I’m not like the most
flexible person in the world. You’re just doing your best, here we go. Down and up, right foot
to left ankle, and lift. Seven, hug the navel up and in, six, five. Shoulders are relaxed, back is strong, so make some more space between your shoulders and your ears. Hug the navel up and in, three, two, hold it up, pulse five,
four, three, two, one, chair pose, sit those hips on down, reach it up, good work. Plant your hands, and step to plank. Aren’t we so excited for
a plank pose? (laughs) Lower all the way to the ground. Arms by your side, shalabhasana, so you’re just gonna lay on your belly and lift everything up. So now I want you to feel
your hamstrings engaged. Reach out through your toes. I want you feel your quadriceps engaged. Tighten your kneecaps,
straighten your legs, and then engage your glutes
to lift your legs up. Now just bring the legs, down, up, seven, up, six, squeeze, five, four, just gettin’ warmed up, three, two, one, and hold. Okay, lower all the way down and rest. Downward facing dog, place your hands on either side of your ribs, push up and back, downward dog. All right, lift your
right up, down dog splits. That’s what we get to do. Bring the right foot to
the left ankle, and lift. Now take it out to the right side just like you did in your
hurdles, up and down, up and down, that’s two. That’s three, you got two more. Up, that’s four. One more, hold it up. Step your right foot all the way through. Crescent lunge, bend your
right knee nice and deep. Okay, warrior two. Now right knee right in line
with your second or third toe. Hug the navel up and in, good. You’re gonna hold this one for a bit. You should start to feel
this in the right leg, and what I want you to do
is engage your right glute. Scoop your right bum underneath you. Find that glute muscle that you worked in the bridge and in the frog pump, and get it working here. Okay, last breath, see if
you can sink a little deeper without letting the back leg
collapse, keep it strong. Lower the hands down
around your front foot. Standing splits around
two, lift your left leg up. This time, check it out. You’re gonna bring your left
knee to your right shin. Press down through your heel. Remember don’t let your
knee and shin come forward. Sink back, lift all
the way up, here we go. Seven, up, six, hug the
navel up and in, five, four, three, you got this, two more, one, reach it up. Okay now, like you’re going
into that same position, but step your left foot
to the ground behind you. Reach out through your
chest, curtsy lunge. Now, stand up and lift your left knee. Step back, curtsy lunge,
here we go, eight, up. Make this front leg do the work, press down through the heel. Six, five, find somewhere to
look at that’s not moving. I’ve got this little boat out here that I’m staring at to help my balance. Two more, pulse it down, eight, seven, six, five. Up and down, not forward and back. Up and down, three, two, hold, hands to the ground,
step back to plank, phew. Lower all the way down,
let’s take a cobra pose here. Uncurl your toes, tops of the thighs down. Tops of the feet down, roll
those shoulders back and lift. Firm up your legs. Pull your chest forward, your
elbows are bent for cobra. Hug the elbows in, lower down. All right, downward facing
dog, one side to go. Lift your left leg up,
let’s take those hurdles. Left foot to the right ankle. Lift it up and over,
bring it out to the left. Here we go, up to the right. Up to the left, up to the right. Really focus on what you’re doing, so engage your left glute. Keep your upper body as
still as you can, two. One more round. Now lift the left leg up and hold. Step your left foot all the way through. Crescent lunge, reach your arms up. Get that action through the belly. Work your back muscles to pull
the shoulders down the back, and relax your traps. Now here we go to hold
warrior two, open it up. All right, one final big breath here. I know your legs are shakin’,
they’re talkin’ to you. Hallelujah, hands to the ground. Slide your left foot back a little bit, and lift your right leg
up, standing splits. Now here we go with those
squats, those lunges. Right knee to left calf. Sink down through your heel, do not let your knee come
forward, no bueno for your knee. Here we go, eight, sink down and back. Seven, squeeze your glutes. Six, make sure your each shoulders aren’t all up in your ears’
business, make some space there. Four, three, stay slow and active through the legs. Last one, hold it up. Now like you’re coming
into that same position, bring your right knee
towards your left calf, okay, and then you step it on
the ground behind you for the curtsy lunge, reach
out through your chest, stand all the way up, lift your arms. Here we go, stand up, lift your right knee out in front of you. Step the right foot, cross
it behind you, curtsy lunge. Seven, step back, six, step back. Make your front leg do
so much of the work. Find something to look at for balance. Think about pressing down
through your front heel. Engage the legs, work that glute. Two, hug the navel up and in. Pulse down, five, four. Pulse up and down, not forward and back. Up and down, up and down,
up and down, hold it down. Hands to the ground, plank pose. (breathing) Lay all the way onto your stomach. All right, yogi seals. I love these, and we did these last time. So, bottoms of the feet
together, knees out wide. Now, don’t prop yourself up
like I’m doing right now. You want to rest your
forehead down in your hands. Push the bottoms of your feet together just like you did for the frog pumps, and here we go, lift
your legs up and down. Go, up, seven, six, five. (breathing) Pulse up, go eight,
seven, six, five, four. Hold, okay release down. Nice work, downward facing dog. All right, let’s put all that together. We know the moves now,
lift your right leg up. Hurdles, five, up, four, up, three, two, one. Lift up and hold, step your
right foot all the way through. Crescent lunge, reach your arms up. Right into warrior two, good. Lower your hands, here
we go, standing splits. Eight lunges, eight squats here. Seven, six, five, four, stretch out through your legs. Two, one, hold it up. Now, bring your left
knee toward the ankle, toward the calf, stand
up for the curtsy lunge. Here we go, up and down, eight, seven, six, it might be easier for balance to have your hands up to the
side or maybe on your hips. Three, two, we gotta
pulse down, here we go. Pulse, up and down, press
down through the front heel. Press down, up and down. Three, two, one, hands to the ground. Guess what we get to
do, handstand kick ups. Hop that right foot a little further back. Shoulders over wrists,
bend your right knee. Use the power of the legs
to lift up, and down. Four, and down. Three, keep the left
leg straight and strong. Two, one more. Okay, all the way back to down dog. So you might start to find some hang time in there over time. Just make sure there’s
no like small children or puppies that you’re
gonna land on. (laughs) Be careful, here we go,
left leg up, hurdles. Five, up, four, squeeze, three, squeeze your glutes,
two, squeeze your glutes, one, up, and step it all
the way to a crescent lunge. Reach your arms up right into warrior two. Lower your hands, standing splits. Eight times, knee to calf, and lift. Seven, press down through the heel. Six, hug the navel up
and in, bend your knees, keep that front left
heel down, down, down. Press down to that heel. Last one, lift up, hold, hold, hold. Here we go, another curtsy
leg, bend your front knee, lightly land your back foot to the ground, and let’s lift, here we go. Lift the right knee, step back. Knee, step back. So, I know you’re feeling
this, I’m feeling this, but we’re gonna try and maintain
control and stay as best relaxed as we can even
though we’re challenged. So as best we can, we stay
focused, we stay calm, two more. Hold this one down, pulse up and down. Five, four, three, two,
one, hands to the ground. Handstand kick ups,
lift that right leg up. Now keep your right leg straight. Push off the left leg, five. Four, three, keep the legs split. Don’t even try and bring ’em together. Don’t even try and bring ’em together. Keep ’em split, keep ’em split, two more. One more. Okay, child’s pose. Ooh, so handstand kick ups. It’s the power of the
legs, the bottom leg, but a lot of the top
leg is pulling you up. So you want to think about the
top leg also pulling you up. All right, round two of our yogi seals. So, again, bottoms of the feet together. Knees out wide, and here’s the trick. If you want to get a little more movement, stack some blankets underneath your hips. Not underneath your legs. Make sure they’re just
underneath your hips, your pelvis, your pubic bone,
your fresh and sweet area. Right, so. (laughs) And that’ll give you a little more lift in lower if that’s what
you’re wanting, okay. Here we go, eight, seven, six, five, four, three, two, pulse up, here we go, eight,
seven, six, squeeze, squeeze. Bottoms of the feet stay
together, knees out wide. Three, hold it up, hold, hold, hold, hold, hold, hold, hold, hold, hold. Whoo, release, okay, phew. Down dog, up and back. Okay, here we go. Step or jump your feet outside your hands. Goddess squat, so land with your thighs parallel to the ground,
knees over ankles, hold. Now reach out through
your chest, okay great. So this is gonna be our
Instagram worthy move, so I want to see you,
all of you work this, and post it and tag GymRa ’cause it’s super sexy
and so fun, so here we go. Hands behind your head, elbows wide. Balance on your left leg. We did this on the first level. Pulse up with the right leg, five, four, three, two, one, hands to the ground. Step or hop back to plank. Step or hop back to Goddess pose. Hands behind your head,
balance on your right leg. Standing clams, five,
four, squeeze your glutes. Three, two, one, land it down. Step or hop back to plank. Step or hop forward,
here we go, other side. Five, four, three, two, one, back down. Step or hop, land in goddess, up, pulse. Five, four, three, two,
one, all the way down. (exhales) Up, five, three, two, one, back. Do it again, pulse. Five, four, three, squeeze your outer hips, back down. You got two more sets, go. Hands behind your head. Work those outer glutes, work
the hips, all the way down. Last one, here we go, balance, pulse. Five, four, three, two. This time go back to
plank, and stay there. I know, just what you wanted to hear. Did you do ’em? Did you do all of ’em, all of ’em. Did you add in some bonus,
you better have. (laughs) Lift your right leg up, pulse up. Squeeze your glutes, squeeze your glutes. Three, two, switch your sides, go. Eight, seven, six, five, four, three, two, hold plank. Step or hop back, forward to
goddess, go, malasana squat. Should stretch your hips, your glutes. Widen your knees, lift your chest. Okay, keep those knees out wide. Press down through your heels
and stand it up, all right. Balance on your right leg,
lift your left leg up. Warrior three, all the way back. Okay, now, whatever arms are
gonna work for your balance, I’m totally okay with, by
your side, out to the side. More challenging would
be biceps by your ears. Slight bend in your right
knee is find with me. Lift all the way up, lift your knee. Here we go, you got six more. Hinge from your hips, this
is your deadlift action. Lift all the way up. Work your right glute,
your right hamstring. You’re gonna also work
the back of the left leg. And up, and five, and up, and four. You know to hug the navel
up and in when you come up. Three, press down through the heel. Do not let your back round,
keep your back straight. (calm music) And next time you come to warrior three, hold it there, step your
left foot to the ground, bring your hands to the
ground in pyramid pose. Now we did these in the last level one, so let’s go right into ’em since you know how to do ’em. You’re gonna lift your back heel up. Sit your hips straight
down, knee over ankle, and up, let’s go, 15, 14, 13, keep your back as long as you can. Press down through the front heel. Do not let your knee come
forward, keep the knees back. Four, three, two, hold it up, one,
stretch your hamstring. Put your left foot back on the ground. Reach out through your chest. Lift your right waist away
from your right thigh. Stretch your ankles. (calm music) Okay, check this funky transition out. Bend your right knee, take your left knee and put it behind your leg. Finally a stretch, this is yoga isn’t it? When are we gonna stretch? Okay, lift up nice and tall. Put your left arm up towards the sky. Hook your left arm around the leg. Twisting, and just stay nice and tall. Shoulders moving to the back of the body. Breath in your lungs. (calm music) Guess what we get to do, more bridge pose. Lay onto your back. Right foot down, bend your
left knee in toward your chest. Now straighten your left leg up. Bridge pose, single leg. Eight, seven, six, five, breathe, press
down through your heel. Think about dragging your right foot back towards your head
just like you were before. Hold it up, hold, hold, hold. Lower all the way down. Rock yourself forward and back, and you’re gonna rock yourself
all the way up to chair pose. Up, and hold. All right, second side. Lift your right knee up. Transition right into warrior three. You can definitely bend your left knee. Now I want your but cheeks even. Don’t lift your right butt cheek. Keep your butt cheeks even,
even-steven butt cheeks. Lift your right knee up, here we go. Six, take it back. Five, so try not to just
kind of flop around. Give this your full attention. I want a straight line from the crown of your head out through your sacrum. Right, you got a little curve in the lumbar spine, that’s good. You’re hugging the belly up and in. Don’t let the shoulders hunch forward. Two, last one. Work the backs of the legs, hold. Bend your left knee, lightly land your right foot to the ground,
and bring your hands down. This is pyramid pose, so
it’s not a big, long stance. Your feet are actually
a little close together. All right, lift your back heel up. Pour the weight into your front leg. Down and up, 15. 14, 13, 12, press down through your heel. Work that left leg. You want the left leg, the front leg, doing most of the work. Six, four, that’s two, okay, hold it up straight. Put that right foot back
on the ground for pyramid. Lift your left waist, your left
ribs, your left abdominals, away from your front left thigh. Reach out through your chest. Firm up your leg, so firm up the kneecaps. Stretch the back of your left leg. Feel up on your sexy GymRa leggings. They’re so smooth and
comfortable, you guys. I just wanna, I just wanna rub ’em. (laughs) Okay, bend your left knee. Back leg comes behind
you, and sit it on down. Okay, so I want both
your butt cheeks down. We’re not leaning into one
side, butt cheeks down. Lift up tall. And if you have a beautiful ocean view while you’re doing this, it doesn’t hurt. Reach your right arm up,
and take it across, twist. Whoo, my back just cracked. See, no chiropractor,
less doctor appointments, less low back pain, just come
do yoga with me all the time. All day, every day. All right, lift your chest,
and twist a little deeper. (laughs) Too much sunshine,
you guys, I’m sorry. Okay, come all the way back
through to center, lay it down. All right, arms by your side. Bend your right knee
in towards your chest. Lift your right leg straight up and actually like straighten it. That’s your quadricep
muscle, straighten your leg. Here we go, hips come up and down. Up, seven, both the legs should be tired from all the work you just did, but you’re staying engaged, even when you’re tired, five, four, three, two, hug the navel up and in, hold, hold, hold, hold, hold. Okay, lower it all the way down. Guess what we get to do,
rock up to chair pose. You can built up some momentum. Rock forward and back a
couple times, three, two. Here we go, all the
way up, chair pose, go. (laughs) Make a little sound
effect when you do it too. Okay, stand all the way up. Firm up your legs, reach your arms up. Big inhale, fill your lungs. Exhale, hinge from your
hips and fold forward. Pull your chest long. Pull your chest forward,
shoulders slide down the back, and then keep that to step to plank, and hold your plank for five, three, two, and let’s go right
into downward facing dog. Okay, engage your right
glute, lift your right leg up. Step your right foot all
the way through your hands. Now, instead of crescent lunge, you’re gonna come into warrior one. Put your back left foot
down on the ground. Stand on railroad tracks,
and lift your arms up. Okay, similar but
different, are you ready? You’re ready. Lean into your front leg,
lean into it, lean into it. Get light on your back leg,
and lift your left knee up. Now, option one, hand to knee and twist. Option two, hand to foot and twist. Okay, here we go, we’re gonna
step it all the way back. Release the leg back to
warrior one, are you ready? You are, let’s do it. Lean forward, lift up, twist, hold the foot or the knee. Release to warrior one, that’s two. Up, twist, release, warrior one. Up, twist, stand, hold, release, warrior one. Up, twist, hold, release, that front leg is workin’. Two more, up, twist, hold, warrior one. Up, twist, hold. Oh my gosh, there’s more,
don’t go to warrior one. Cross your ankle over your thigh. Sit down and up, five, you remember these. Four, three, two, hold. Oh my guys, you gotta balance
on this right leg still. Lift your left leg up, standing clam, go. Five, four, three, two, one. Goddess, step back to plank, hold. Downward facing dog. All right, shake that right leg out. If you’re not shaking it out, do it now. I’m gonna come get you,
you gotta shake this. It helps, I promise, here we go. Step your left foot forward. Right foot out to the right. Put your foot on the
ground for warrior one. Reach your arms up. It’s like crescent lunge but different. You’re trying to square your hips. All right, lean your
weight into the front leg. Lift your right knee up. Now, option one for these is gonna be hands on
the knees just like so. Option two, hand to your foot, and twist. Now release the leg,
step back, warrior one. Here we go, lean the
weight into the front leg. Lift off, twist. Step back, warrior one. I think that’s two. (laughs) Oh man, that means we
got a few more to go. Twist, step back, warrior one. Do it again, lean forward. Lift off, twist, back to warrior one. You got this, lean forward, twist. Two more to go, here we go. Release, step back, warrior one, lean the weight forward. Twist, release, step back, warrior one. Here we go, lean the weight forward, twist, hold the foot or the knee. Okay, you know we are adding on. Cross your ankle over your knee. Set those hips down, five. Flex your right foot, four. Engage your core, three. Upper trap soft, two. Hold it down, standin’ with the knee. Let’s go to five standing clams, go. Five, four, three, two, goddess squat, and hands back to plank. All right, we’re not done here. If you did the core
sequence, you know this one. 10 times, low jacks, hop
the feet out, and in. I’m sorry, plank jacks. Eight, seven, six, five, four, three, two, one. Guess what we get to do? Step or hop forward, goddess. Lift your chest, come on up. Low jacks, we did this in
level one, so you know these. Eight, seven, core tight. Five, four, three, two, hold it out wide, take it down, plank. Now, option one, repeat
those same plank jacks or, of course, donkey kicks, go. Five, four, three, two, one, hold your plank. Step or hop forward, goddess. One last time, low jacks. Eight, seven, six, five, you got this. Four, three, hips low, whoo! Hold it out wide. (laughs) I’ll sing to you, plank. Flip it over. Oh, great. Who’s bringin’ me a coffee
or a cocktail? (laughs) I’m just kidding, hands behind you. Fingers point forward. Roll your shoulders back, lift your chest. Now lift those hips up. Crawl your feet together. Just like you did on
your back in bridge pose, lift the knee, stretch it up. Down and up, eight, seven. Press down to the heel. Four, three, two. You gotta go right into your second side. Knee, stretch, go. Eight, seven, think
straight down, straight up. Four, three, two, one, hold, feet down, butt down, bottoms of the feet together,
knees out wide, stretch. Turn and face you. I know, yoga, we should take these stretches, right? (laughs) Press the bottoms of your
feet into each other. Widen your knees toward the ground, and reach your chest forward. (calm music) Okay, downward facing dog. Can we put some, all of
this, kind of, sort of, mash it all together? (laughs) Why not, here we go, lift
your right leg up, hurdles. Five, up, four, squeeze, three, squeeze, two, one, hold it up, step your right foot forward. Come into warrior one instead
of the crescent lunge. And here we go, lift your knee, twist. You’ve only got five this time. That should feel great
compared to last time. Four, back. Three, and you can hold the knee, you don’t have to hold the foot. Bend your knee, big step back. Two, last one. Back to warrior two, hold. I’m sorry, warrior one. Now we go to warrior two, there we go. Get your warriors right. Lower your hands, standing splits. Lift the left leg up. Five times, knee to calf. Five, four, three, two, one, hold. Little handstand kick ups, go. Five, four, three, two more, arms straight and strong. Last one, now we gotta
land in a curtsy lunge. Lightly land your left foot to the ground. Lift it all the way up. Curtsy lunge, knee, just four more. Knee, hug the navel up and in. Two, hold it up. Right into clams. Five, four, three, two, bonus five more, five, four, three, two, one, goddess pose. Hands to the ground, plank. Lay all the way down. Here we go, yogi seals. Second to last time for these. Let’s go, eight, seven, six, five, four. Downward facing dog, all the way up. Here we go. Two sides, second side, left leg up. Five, up and over. Four, up and over. Three, two, one, hold it up, step the foot through, warrior one, back foot to the ground. Reach your arms up, five times. Work that balance core, gaze. Lift the knee, cross, and twist. All the way back to
warrior one, that’s one. Lift the knee, cross and twist, and back, three more. Knee, twist, back, knee, twist. (laughs) That’s gonna happen sometimes, right. One more time. Back, we got this. Open up, warrior two. Here we go, lower your
hands to the ground. Standing splits, five times,
right knee to left calf. Here we go, five, up, four, three, two, one, hold. Five handstand kick ups. Shoulders over wrists,
keep that right leg ready. Five, remember, keep
that right leg straight. Four, look out on the
ground in front of you. Three, look out on the
ground in front of you. Two, (sings) one more to go. (laughs) I sing to you. You’re gonna land in a curtsy lunge, so lightly, step that
right foot behind you. Reach it on up, and here we go. Up, step it back for the curtsy. Utch, utch, I don’t know what utch means. Up, press down through your foot and heel. You’re almost there, three. Two, one, stand up, hold it up. Clams, here we go, 10, nine, eight, this time you know there’s 10 coming, so I can’t fool you. Five, four, three, two, one. Come down into goddess. Step or hop to plank. Downward facing dog. Okay. Bring your right knee
forward and wide pigeon, and you’re just gonna stay
here for about 20 seconds. You’ve got one more big
push on your back here. And they’re wheel push ups, or
urdhva dhanurasana push ups. So we did bridge pose to
warm up, up and down, right, and now we’re gonna
take it a notch further. Switch your sides, carefully
stretch up and back. Left knee forward and one. Now the key with these
urdhva dhanurasana push ups, or wheel push ups, is to get your butt all the way to the ground like you did for bridge, and then lift your butt all the way up, so you get a full range of motion. Right now, we’re just
stretching those hips to help open us for the back bend, and we’re not fooling, I
actually want you to stay lifted, so you just keep working the opening of the front of the body. Okay, downward facing dog. (calm music) And before we lay down, one
bow pose, bend your knees. Grab the outer edges of
your feet or your ankles. Keep your feet into your
hands, lift your chest. Hold, hold, hold. Got a nice, good crack in my back. Totally worth it. Feels good to move, move in. Blood flowing, release all the way down. Flip it onto your back. Let’s start with 10 bridges. Arms by your side, chin off your chest. Here we go, 10 times, up. Nine, so I’m just reminding you, remind yourselves what this feels like. Press down through your heels. Pretend you’re dragging
your heels toward your head. Four, three, up and down and up and down, good work. Okay, so now, let’s put
these bridges to work in our wheel push ups, so, reach your biceps by your ears. Bend your elbows, and place your hands as wide as your mat by your ears. Fingers point towards your feet. Okay, hug your elbows
in a little bit more. Press your shoulders in the
ground, puff your chest up. Push up onto your head. Now plug the shoulders down your back. Push all the way up wheel. Okay, now hang here, just a
few breaths for this first one, and then we’re gonna start to move. Root down through the inner
edges of your feet more. Feel that the outer edges
of your feet are parallel. All right, now, bend your
elbows, hug your elbows in. Place your shoulders to the ground. Bring your butt all the way to the ground. Now press onto your feet,
all the way back up. So I want you to focus for this one on working your legs,
working your hamstrings, working your glutes, here we go. Eight, all the way up. All the way down, butt to the ground. All the way up. All the way down. All the way up. You should feel these,
right, in the glutes, hamstrings, and quadriceps. Two more, my hands are sliding. Last one, we’re gonna hold it up. Three, two, one, and done. (laughs) Where’s the white, little
white flag, white towel. I surrender. (laughs) Bottoms of the feet
together, knees out wide. Feel up on your leggings, so smooth. (laughs) Feelin’ myself. All right, hug your knees in. Take a twist, hug your right
knee towards your chest. And then now watch this. I’m gonna just pick my butt up. Scoot it over to the right side, and then take the knee across. And crack your back, that was delicious. Trying to keep my right
shoulder on the ground, and I’m twisting through my spine, which should feel real good, and then stretching here
through the outer hip. (calm music) All right, all the way up through center. Scoop your butt back to center. Now your shoulders stay where they are. Just pick your butt up, and move it over to the
left, hug the knee in, and take it across, twist. We made it. So over time, you just keep practicing, and these things start to come together, but it takes time. So just keep coming back,
keep practicing, stay patient. Maybe the first time,
you’ll only get through half of a video, that’s cool. 10 minutes, that’s better
than nothin’, right. 10 minutes of good is better
than no minutes of perfect. Let go of perfect, that’s boring. And then come all the
way back through center. Super sexy, happy baby. Grab the outer edges of
your feet or your ankles. You can hold the ankles, you can hold the backs of the legs. And you’re working on pressing
the backs of your hips into the ground, pulling
your knees toward the ground. Towards, someday they’ll touch maybe. Maybe not, okay. Release, make your way
all the way up to a seat. My favorite stretch because
it works inner and outer hips and hamstrings, goes up towards
the ceiling, legs out wide. Hinge from your hips, and come on fold. Now you stay and breathe. Toes up towards the sky. Backs of the thighs pressing down, and then once you get that stretch, you might start to lean
forward a little bit more. (calm music) And then you might start to
lean forward a little bit more. (calm music) Whoo, come on all the way up. (calm music) All right, now, I highly
recommend you take that shavasana. Two or three minutes, lay there, relax. It’s so good for your body,
for your nervous system, for your mind, for your
heart, for everything, okay. Try just two minutes, three minutes. If not, I understand. I’ll see you soon, keep
practicing, namaste. (calm guitar music)

Joseph Wolf

14 Comments

  1. I love that you have a timer in corner. I can push myself harder when I know how much longer I have to go. Thank you for the video's!!!

  2. Ну девка, ты нас убила! 🙂 Но это было КЛАСНОООООО!!!!! You killed us! But it was SUPEEERRRRR!!!! Bravo!

  3. u r amazing . many tnx to make us be well shaped .healthy and energetic

  4. 🙏 Please help us spread the word – tell your friends & family! ❤️ Show us some love! LIKE + SUBSCRIBE + SHARE ❤️ 🔥 Download our FREE app: http://www.gymra.com/app 💪 Join our Weight Loss Challenges: http://www.gymra.com/challenges 💪 Visit our Blog: http://www.gymraplus.com

  5. Ive been doing this yoga workout for over two months now. I love it and this whole series is my absolute FAVORITE! I do it every week. I am wondering though, how long should we do this workout to get the results stated? Is it possible eventually you'll hit a plateau? I would love further info because I'm getting really serious about getting the best out of this workout and milking it as long as I can 🙂 thank you so much in advance!

  6. This was great. Kicked my butt. Had I noticed it was 51 minutes I never would have chosen. So glad I did. The handstand kicks and the donkey kicks were by far the most difficult for me. Now I know what I need to work on.

  7. I love the whole workout and all the other yoga workouts you guys have done so far on your channel! They really helped me to improve my endurance and flexebility over time. The only problem I have is that everytime I try to do the yogi seals I start to get a cramp in my hips. Is there any way to avoid that?

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