Download "YOGA - TWIST & FLY"

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00:00:00

hey my name is esy and this is Bikini

00:00:02

Sports let's do some

00:00:04

[Music]

00:00:07

yoga we're going to start in a mountain

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pose with our hands right by our side

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we're going to inhale and reach those

00:00:13

hands up as high as we

00:00:22

can from here we're going to sit back

00:00:24

into our invisible chair get those hips

00:00:27

nice and back arms straight at the top

00:00:36

from here going to try to sink a little

00:00:38

deeper in that chair keep those arms

00:00:40

nice and

00:00:43

straight reach those arms up a little

00:00:46

higher keep that core nice and

00:00:52

tight from here inhale stand all the way

00:00:55

up make sure those arms are nice and

00:00:57

straight Arch that back

00:01:02

and from here you're going to lean over

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to the

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right from here pick those hands up lean

00:01:12

all the way over towards your

00:01:19

left reach your hands straight

00:01:23

up and you're going right back down into

00:01:26

that chair pose hips are back arms are

00:01:28

straight at the top

00:01:30

[Music]

00:01:33

from here Palms together bring those

00:01:35

arms towards your chest in your prayer

00:01:38

[Music]

00:01:41

position you're going to hook your left

00:01:43

elbow over your right

00:01:51

knee and then from here you're going to

00:01:53

hold this chair

00:01:58

pose

00:02:01

from here let's untwist let's go back to

00:02:03

our chair

00:02:06

pose you're going to reach those arms

00:02:08

out in front of you hips are

00:02:13

back hands are coming back into our

00:02:18

prayer and from here let's switch sides

00:02:21

right elbow over that left

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[Music]

00:02:28

knee

00:02:30

from here we're going to hold for a

00:02:32

couple more breaths inhale exhale inhale

00:02:37

[Music]

00:02:41

exhale from here let's return to our

00:02:43

chair pose arms are out in front hips

00:02:45

are

00:02:50

back from here let's stand all the way

00:02:52

up reach those hands up as high as you

00:02:54

can Arch that

00:02:58

back

00:03:02

from here arms are dropping you're in

00:03:04

loocking your fingers behind your back

00:03:05

and that chest is up towards the

00:03:14

sky from here let's bend that right knee

00:03:17

you're grabbing that ankle right behind

00:03:19

you

00:03:25

beautiful from here let's take that left

00:03:27

hand let's point it out in front and

00:03:28

you're hinging forward try to find that

00:03:30

balance on that left

00:03:41

leg from here let's bring our body back

00:03:44

up continue to hold that leg find that

00:03:46

balanc arm comes

00:03:51

down from here let's place our right

00:03:54

foot against our left leg you're going

00:03:57

into your tree pose hands together

00:04:04

from here let's slide those hands up

00:04:06

above

00:04:16

us from here we're crossing our right

00:04:19

ankle over that right

00:04:23

knee over that left

00:04:25

[Music]

00:04:28

knee

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and from here let's spread our arms

00:04:33

apart you're sitting down in that chair

00:04:35

pose bend that left knee find that

00:04:42

[Music]

00:04:49

balance from here let's transfer into

00:04:52

our tree pose get that right foot on the

00:04:54

side of our left

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[Music]

00:04:58

leg

00:05:00

let's step our right leg down

00:05:04

reset shake that leg

00:05:06

[Music]

00:05:11

out and let's switch to that left side

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bend that left knee in grab that left

00:05:20

ankle from here let's let that right

00:05:23

hand

00:05:24

out shift forward and find that balance

00:05:37

from here let's bring our body back up

00:05:39

hand comes down continue to hold that

00:05:41

leg find that balance brace into that

00:05:48

core from here let's bring that left

00:05:50

foot against my right leg and into our

00:05:53

tree pose hands

00:05:57

together from here let's slide our hands

00:05:59

up

00:06:00

[Music]

00:06:05

overhead cross that left ankle over your

00:06:08

right

00:06:12

knee and from here you're sitting back

00:06:14

down into your chair pose hands spread

00:06:16

apart hips are

00:06:27

back from here let's stand back into

00:06:29

into our tree

00:06:33

pose we're stepping our left leg down

00:06:36

shake that leg out hands are by our

00:06:43

side let's go to a Sumo stamps so feet a

00:06:46

little wider than your

00:06:50

mat hands over your chest in your prayer

00:06:57

position you're squatting down to a full

00:06:59

St in your squatting Buddha knees are

00:07:01

out hips are

00:07:11

low from here let's use those forearms

00:07:13

to press those knees out to the

00:07:24

side from here let's break our right arm

00:07:27

down hand to the mat twist open with

00:07:30

that left

00:07:38

arm from here let's bring that left arm

00:07:41

down and you're twisting open with that

00:07:48

[Music]

00:07:53

right tap hand back

00:07:55

[Music]

00:07:58

down from here we're straightening both

00:08:01

legs up and turning those heels

00:08:05

outward thank you so much for joining us

00:08:08

my name is e and I will see you guys

00:08:10

next

00:08:12

time

Description:

See VIP version at https://bikinisports.com/ Esmee & Tyler guide you through an interactive bikini yoga balance class to work your strength and flexibility. Let's make exercise the best part of your day. ☀️ Bikini not required to follow along at home. ... Join VIP - https://bikinisports.com/

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