Full Body Pilates Yoga Workout Total Body Stretch And Tone

Full Body Pilates Yoga Workout Total Body Stretch And Tone

Today we focus on toning strengthening your entire body and allowing you the opportunity to just release any tension out of your body this is going to be the perfect fusion of a yoga flow mixed with strengthening exercises which will give you that opportunity to work the entire body from head to toe in a very short amount of time you won't need any equipment for this just yourself so if you're ready to let's get to it.

All right friends let's get started today standing at the top of your mat we're going, to begin with just some movement some salutation to get the body warmed up and ready to really go deep into our practice so starting with your feet together go ahead and just pull the navel into the spine begin to engage through your core center allowing the arms to open palms of your hands facing forward go ahead and drop the shoulders away from the ears taking a deep breath in and then as you exhale just allowing that energy to move downward through the spine through the legs through the feet into the earth just feeling grounded strong powerful.

Present take another deep breath in exhale letting go opening the eyes slowly just taking note of where you are right now in this very moment on your mat in this very moment inside your body inside your mind let's take another deep breath in this time reaching both arms all the way up to the sky feeling yourself a big stretch here and then as you exhale palms together slowly bend your knees it's our first forward fold so let's take it easy release your body all the way down relax your head and just begin to walk out your knees so bending one knee at a time extending the other letting go of any tension in your hamstrings here.

On your next inhalation, we're going to slide the hands up the shins coming up halfway as you exhale release the hand's fingertips bend your knees step your right leg all the way backdrop your right knee reaching both arms up to the sky into your low lunge so now feeling that stretch through the psoas take a deep breath in exhaling release the hands down lift the back knee step your left foot back into plank position holding this plank again awakening those core muscles here on your next exhale taking chaturanga or drop down to the knees to modify the chaturanga release the toes upward facing dog as we hold and stretch lift the thighs off the mat exhale press into the hands lift the hips release the toes and the downward-facing dog gives yourself a moment here to just release breath stretch it out.

Noticing where you're holding tension right now in your body and if you feel like adding a little bit of movement feel free to do so remember this is your practice you can add whatever feels good on your body let's take one more deep breath in and then whenever you're ready slowly from here right foot's gonna step forward to the top of the mat you're gonna drop your left knee now reaching both arms up to the sky low lunge now we're going deep into the other hip flexor lengthening through the body.

Exhale hands down to the mat lift the back knee step your left foot top of the mat inhale halfway lengthen again exhale this time folding into your forward fold so you can go a little bit deeper maybe hands on the mat maybe grab your ankles allow your head to be super loose here bend your knees release and slowly roll up for three two one let's do that again a little bit faster inhale reach up exhale dive it down inhales halfway exhale this time your right foot steps back let's keep the knee off the mat at this time high lunge arms up exhale hands down step back plank position chaturanga inhale upward facing dog exhale downward facing dog.

 

Inhale right foot steps forward at this time keep the left knee off the mat arms up high lunge exhale hands down step four top of the mat inhale halfway lengthen exhale release bend your knees and roll up for three-four two one inhale reach up exhale dive it down inhale halfway exhale right foot steps back high lunge both arms reach up to the sky find your center good extending your front knee exhale bend both knees hover the back knee for one reach two three four five starting to awaken the lower body seven-eight the last one I want you to hold and hover that back knee oh don't lose your balance like me I hover it above the mat pull the navel into the spine so really feeling a strong core here strong center good and tiny little pumps up two three four five six seven eight eight seven six five four three two one extend the back knee open exhale hands down right-hand stays on the mat as your left arm reaches up into a little twist here lengthening here breathing deeply.

 

From this position what I would like you to do is simply shift your weight onto that right hand you're going to step back into a side plank so this left foot is going to stack on top of your back foot holding the side plank breathing deeply if you like to modify bend the bottom knee this is the one modification you can take holding to pull the navel to the spine so really feeling the obliques engage in here [Music] beautiful just a tiny little dip now dip two three four five six seven eight eight seven six five four three two one now let's bend that bottom knee release it down stretch as you reach reach reach reach reach look up towards the sky maybe again pull everything in nice tight core go ahead look down just lift your arm and leg up and lower two three.

Four five six seven eight nine now the last one I just want you to hold again pull everything and starting to feel that work happening to the lower body hold hold hold good just keep breathing now what we're going to do is just bring the foot forward lift bring it back lift forward and back so imagine as if there is a block right there and you're trying to lift your leg over that block over the block good lift and tap lift and tap maybe the hand stays on the waist maybe it's extended depending on what feels good for your body. Last four three two [Music] one bring it back to a center hold hold hold.

From this position go ahead and pivot on that back knee coming into our bird dog variation with both hands grounded on the mat let's work those triceps pull those elbows in give me a push-up one two three four five you got it six seven one more beautiful hold it there again pull that navel into the spine feel free to tuck your back toes underneath good see if you can lift and hover that back knee hover hover hover now push extend three-legged dog all the way feel that stretch breathing deeply exhale shifting forward plank position chaturanga.

 

Upward facing dog exhale downward facing dog breathe it out a big breath in exhale just let yourself go deeper really allow those heels to sink lower well done my friends let's go ahead and step forward now with your right foot to the front of your mat finding the center reaching both arms up high lunge and now we extend the front knee and let's bend it in for one extend two three four five seven-eight last one you hold and hover get as low as you can and now just little tiny pumps up two-three so really starting to feel the strength this power in your lower body good eight more eight seven six five four three two one beautiful work extend the back knee lower yourself down left-hand stays on the mat as your right arm reaches up to the sky a nice little twist here look down or up towards the sky.

 

Awesome you guys now from this position begin to release the back arm shift your weight onto your left-hand pivot on that back foot so then you step right into your side plank holding the side plank first beautiful just hold for one more breathing and then when you're ready just do little tiny pumps up to two five seven eight nine ten more six five four three two one beautiful go ahead and drop down to your knee opening and just stretching it out hold it there for a second I'm just into a quick little pivot so I can see you guys good so we're holding here and then from this position we're gonna do a kick there's monkeys over there and lower down so you're gonna kick and lower kick and lower good kick lower starting to really work from the hips here your glutes a really great lower body exercise.

Well done you got five more four three two one hold it hold it maybe hand on the hip and now we're just gonna bring the foot forward tap it kick tap it to the back forward and back forward back you got it forward back three two one beautiful work extend a hand down now pivot on that knee coming into your bird dog position here so pull the navel into the spine hold and then let's get ready to do another set of push-ups so bring those elbows close to your body I'm just gonna do a little pivot so we're facing the same way all right you guys let's go bring it down and up the great job.
Hold tuck your toes underneath and just see if we can lift and hover that bottom knee holding three two one push back three-legged dog stretch it out keep those shoulders square deep breathy exhale come forward plank chaturanga upward facing dog exhale push back downward facing dog breathe it out inhale-exhale let it go inhale look to the top of the mat lift your heels bend your knees hop-forward landing with feet two feet together halfway lengthen exhale forward fold inhale slowly roll yourself up reaching both arms up to the sky exhale bring your hands to heart beautiful work just breathing for a moment we're going to go into another sequence here now starting to work through the core so go ahead and take an inhale reach both arms up exhale dive it down inhale halfway and when you're ready to exhale bend your knees and with control lower yourself down

Bringing yourself into your bowed posture holding this boat drop the shoulders away from the ears and then see if you can bring your hands behind your head or maybe just keep the hands in front whatever is easiest for you now from this position we're just gonna tap one toe center second toe and center so just keep it going toe.

 

Toe tap and center tap and center so just working with this control a little tap and in tap and in give me ten more nine eight seven six five four three two one hold it here lower vertebrae by vertebra tabletop position arms are going to reach over your head take a breath in exhale arms around push forward now let's bring that belly button right into your spine here press the lower back into the mat pilates 100 strong arms we inhale for one two three four five we exhale two three four five inhale-exhale two three four twenty keep going exhale two three four eighty inhale two three four five exhale and inhale slowly from here.

Drop the head pull both knees in a single leg of a stretch extend your right leg away either stay grounded with your back or lift up and let's switch one-two exhale three-four inhale one two three four make sure you're breathing one-two exhale inhale now bring the right knee in left leg extended extend and reach the arms forward and just pulse that knee to your chest one two three four five six seven eight nine ten switch legs the same thing go ten nine eight seven six five four three two one double legged switches go one two three four five six seven eight nine a little bit faster ten nine eight seven six five four three two one both knees in bring it down all right you guys we're almost done

Here just one more we're gonna keep it moving arms next to the side of your body let's do our corkscrew exercise bring the legs to the right big circle and around four one down and around so working the oblique's for other direction same thing just big circle bring it up to bring it in reach the arms up to bring it in extend and you can do a little half-circle with the arms if you want eight nine give me ten more and we're almost there ten nine eight seven six five four three two and one keep that little ball just rock yourself up to standing hands down step back into plank chaturanga upward facing dog now you can stretch out those abs breathe it out.

 

Push lift downward-facing dog well done you guys just take another inhale-exhale out whenever you're ready to drop down to your knees quick little child's pose just to close off beautiful work today this was a very quick practice but we hit lots of different body groups here we stretched we toned we strengthened all in a very short amount of time good one more inhale and exhale slowly rolling yourself up reaching both arms up to the sky and exhale bring your hands together closing off this practice my little bow down to your own heart and thank yourself for your time your energy and your dedication to your health thank you so much for joining me today in beautiful Costa Rica in the midst of this incredible jungle I send you all my love on my life I look forward to seeing you again thank you namaste 

 

thank you so much for joining me today for this practice I hope you're feeling amazing right now and as you're getting ready to start your day or continue onward with your day I just wanted to say that if you really enjoyed this type of practice.