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00:00:04
flow is going to work out our entire
00:00:06
body and we don't want to waste a single
00:00:08
moment do we so let's get started we're
00:00:10
going to start at the top of our mat
00:00:12
nice when everyone's there we'll inhale
00:00:15
our arms up spread your arms open send
00:00:18
your hips back forward fold over your
00:00:20
legs hugging yourself into your forward
00:00:22
fold take your hands to the front of
00:00:25
your shins lift halfway up with a flat
00:00:27
back then we're going to bend our knees
00:00:29
and ant our hands either step or hop
00:00:32
back and we'll come down into our
00:00:34
chaturanga coming to hover right off off
00:00:36
the ground either rolling over your toes
00:00:39
or using one toe pressing over then the
00:00:42
other to be on the tops we'll lift up to
00:00:45
Upward facing dog pull your shoulders
00:00:47
back and then either rolling over your
00:00:49
toes or just unwrapping one then the
00:00:51
other come all the way back to downward
00:00:54
facing dog bend your right knee
00:00:56
straighten behind the left bend the left
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knee straighten behind the right walking
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out your dog just for a moment here make
00:01:02
sure you can shake your head no not
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holding on to any tension
00:01:06
and then pull both heels back towards
00:01:08
the mat press your hips up we're going
00:01:10
to lift the right leg up behind us
00:01:13
bend the right knee and make some
00:01:15
circles with that right knee in One
00:01:17
Direction
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and the other
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and then we're gonna open that right hip
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all the way our right hip is stacking on
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or gazing underneath the left arm to
00:01:31
look back at that foot
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nice side body stretch straighten out
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that right leg turn the toes back to
00:01:37
face down right knee is going to come
00:01:40
all the way forward look forward step
00:01:42
the right foot up next to the right
00:01:43
thumb if it doesn't get there you just
00:01:45
move it forward we're going to do a
00:01:47
little Bend to that back knee reach your
00:01:49
arms forward
00:01:51
nice and then come all the way up
00:01:54
beautiful take your hands to Heart
00:01:56
Center Bend that back knee down and then
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straighten both legs all the way up so
00:02:00
we're bending down straightening up for
00:02:02
three
00:02:04
for two for one Bend into the front knee
00:02:08
bring your hands to Heart Center back
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heel spins down
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lift your arms up Warrior one take a
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look at this front knee see if you can
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bend in a little bit more here really
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nice beautiful very nice from here we're
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just gonna spin the left arm back behind
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us the right arm goes forward really
00:02:29
nice
00:02:30
let your palms face down
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beautiful straighten everything and
00:02:36
bring your hands up overhead to touch
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yep and straighten the front leg as well
00:02:43
nice yep and then bend back into your
00:02:45
Warrior Two so it's straightened
00:02:47
everything up
00:02:49
exhale Bend into your Warrior Two and
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you can really straighten through that
00:02:52
front leg as you come all the way up and
00:02:55
bend back in two more times like that
00:02:57
really nice
00:02:58
bending back in this time keep
00:03:00
everything straight just your arms come
00:03:03
up to the side keep your legs straight
00:03:05
nice reach forward the right hand reach
00:03:07
reach reach reach reach let the right
00:03:09
hand come down to the right leg left arm
00:03:11
comes up you're in Triangle pose
00:03:14
think of yourself as if you're being
00:03:16
pressed between two panes of glass so
00:03:18
you're really spinning open that hip yep
00:03:21
and stacking the right arm right on top
00:03:24
of the left
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or sorry the left arm right on top of
00:03:28
the right one more breath here Bend into
00:03:31
that front knee come back through your
00:03:34
Warrior Two
00:03:35
beautiful
00:03:37
really nice
00:03:39
lift the right palm to face up come to
00:03:42
reverse Warrior
00:03:44
beautiful
00:03:46
really nice
00:03:48
back to Warrior Two
00:03:51
nice we're gonna take our arms windmill
00:03:54
them down to frame the right foot
00:03:56
beautiful step to the right foot back to
00:03:59
meet the left you're in your plank
00:04:00
position drop your hips all the way so
00:04:02
it's like you're at the top of a push-up
00:04:03
we're going to drop our heels to the
00:04:06
left and then lift back up on our toes and
00:04:08
drop to the right going side to side a
00:04:10
little here for three
00:04:13
two
00:04:15
one lifting our hips all the way up and
00:04:17
back to downward facing dog get high up
00:04:20
on your toes bend your knees look
00:04:23
forward step or hop your feet all the
00:04:26
way up to your hands
00:04:27
so you're at the top of your mat nice
00:04:29
lifting your hips up tucking your chin
00:04:33
grab on behind your legs pull yourself
00:04:35
in
00:04:36
forward Folds
00:04:39
nice big inhale here exhale it out and
00:04:43
we'll roll up nice and slow vertebrae by
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vertebrae coming all the way back up to
00:04:48
standing
00:04:49
when you get there inhale your arms up
00:04:52
exhale bring your hands to Heart Center
00:04:55
before we go on to the other side just
00:04:57
take your hands to your hips and just
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rotate out your hips in One Direction
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this is our little cool down and roll
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them out in the other direction
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[Music]
00:05:06
and then we'll move to the other side I
00:05:08
know we're moving fast see if we can
00:05:10
sink our breath to the movement all
00:05:12
right so everyone's at the top of their
00:05:14
mat
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we're going to inhale our arms all the
00:05:17
way up exhale spread your arms like
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wings come forward with your chest all
00:05:22
the way down forward fold
00:05:24
take a breath here
00:05:26
and then bring your hands to the front
00:05:28
of your shins just stretch your spine
00:05:30
forward gaze down
00:05:33
bend your knees so much you can plant
00:05:35
your hands you either step your feet
00:05:37
back or you hop and we're all going to
00:05:39
come down to chaturanga so we're
00:05:40
hovering off the mat
00:05:42
coming up to Upward facing dog lifting
00:05:45
our chest pull your shoulders back and
00:05:47
then coming back to downward facing dog
00:05:51
take an inhale take an exhale
00:05:54
nice left leg goes High three-legged dog
00:05:59
bend the left knee make some circles
00:06:01
with that left knee in One Direction
00:06:05
and the other
00:06:08
and then open that left leg so you're
00:06:11
stacking the left hip on top of the
00:06:12
right you're gazing underneath the right
00:06:14
arm you can see that left foot
00:06:17
nice straighten the left leg toes face
00:06:21
down look forward bring that left knee
00:06:23
all the way through step it up next to
00:06:25
the left thumb beautiful little Bend to
00:06:28
that front knee reach forward
00:06:30
all the way up Crescent pose high on the
00:06:32
toes the back foot we're coming down
00:06:34
bending that back knee down
00:06:36
straightening everything up
00:06:38
just a couple times here nice breathing
00:06:42
I said this was going to be our
00:06:43
challenging one so it is we'll get a
00:06:46
nice little break after this and then
00:06:48
keep a bending that front knee just spin
00:06:51
the back heel down you're still facing
00:06:53
forward the front knee is facing forward
00:06:54
we're going to open our arms forward yep
00:06:57
beautiful
00:06:58
nice
00:06:59
hands come to Heart Center spin yourself
00:07:02
open left fingertips forward right arm
00:07:05
back behind you same thing we did we're
00:07:07
windmilling our arms down to frame the
00:07:09
left foot spinning on the toes of the
00:07:11
back foot we'll step the left foot back
00:07:13
to meet the right
00:07:15
nice holding our plank position here
00:07:19
one more breath
00:07:21
and then coming down to your knees
00:07:23
untucking your toes pressing back to a
00:07:25
child's pose
00:07:27
relaxing here one nice inhale exhale
00:07:32
roll it all the way up
00:07:34
and that is it for this class I hope
00:07:38
that your heart rate got up and that
00:07:39
you're feeling the burn I'll see you in
00:07:42
the next class

Description:

See more at - https://bikinisports.com/ This fast-paced yoga flow is designed to work your whole body and get your blood pumping. This immersive yoga experience will challenge you to move, stretch, and twist in new ways… Please Like this Video, and Subscribe to our channel so that we can create more 360/VR content… Join VIP - https://bikinisports.com/

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