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0:31

The Child's Resting Pose

1:59

Crescent Lunge

5:21

Downward Facing Dog

7:07

Full Lunge

8:00

Forward Fold

8:16

Ragdoll Squeeze

9:35

Triangle Forward Fold

10:25

Seated Chair Squat

11:04

Seated Chair Twist

11:52

Hip Circles

12:18

The Warrior 2 Pose

13:13

River Stretch

14:26

Goddess Pose

16:00

Child's Resting Pose

16:36

Bird Dog

17:31

Pelvic Circles

18:35

Vajrasana

20:14

Camel Pose

21:20

Yoga Abs

21:26

Sleepy Leg Stretch

22:52

Ab Cycle

26:40

Supine Twist and Stretch

28:04

Reclining Butterfly Pose

28:50

Shavasana

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00:00:00

hey everyone welcome back to my channel

00:00:02

this video was highly requested so I'm

00:00:04

back with it yoga for weight loss series

00:00:07

and this class is a combination of

00:00:09

various asins and flows that's going to

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tone strengthen shed the fat and it's

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going to rev up your metabolism it's

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going to be 30 minutes long and I'm

00:00:18

going to be giving you some

00:00:19

modifications if you're a beginner or

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new to yoga and once you're ready flow

00:00:23

onto your mats and let's begin

00:00:31

let's begin the class in the child's

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resting

00:00:34

pose extend your hands in front and send

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your glutes down to your

00:00:39

legs as you press your forehead down to

00:00:41

the mat if you

00:00:43

can you're going to stay here breathing

00:00:45

in this pose for several seconds and

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begin to connect with the mat rooting

00:00:50

yourselves nice and deep and setting a

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tone for our practice today

00:00:56

[Music]

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wonderful slowly raise yourselves up in

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the all fours position we're going to go

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in for hips SS you're going to send the

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glutes down to your legs and push your

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body

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forward get your entire weight down to

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the hands pause for a second forward and

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get back pause for a second

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down beautiful to warm up the spine and

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your total body your arms your glutes

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[Music]

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back to the center we're going to wiggle

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our butt left and right try to squeeze

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your hips feeling that beautiful stretch

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on your

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sides and let's begin to bring the left

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leg in front to the Gateway of your

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hands going in for the Crescent lunge

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again we're thinking to sway back and

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forth trying to open up the glutes your

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hip

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flexors now get your total body to the

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front leg placing the right hand down to

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the mat extending the left over your

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head root yourself too high twisting

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your

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[Music]

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[Music]

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cell now the hands go right on your knee

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and erect your spine up hold it nice and

00:02:56

Tall extending for the right hand and

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stretching as as much as you

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[Music]

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can and drop down get back let's do the

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same thing for the other

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side bringing the right leg in between

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the Gateway of your hands and begin to

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move back and forth pausing as long as

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you need

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to flow with your breath keep breathing

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as you do this and feel good

00:03:42

Shifting the body weight forward rooting

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the left hand down right goes over your

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head open up and

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stretch dropping the hand down

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[Music]

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slowly come up hands to your

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knee with your back

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erect this time you're going to stretch

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for the left side body towards the right

00:04:14

side engage your core and keep

00:04:20

breathing wonderful work still on the

00:04:23

all fours position we're going to get to

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some core strengthening moves now

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going to Simply extend one of your

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leg point the toes away from you and

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make sure you're in a nice straight line

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do not tip the hips or your leg keep

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breathing and hold your core

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tight and we're thinking to switch to

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the other side extend lengthen and

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that's going to in turn engage

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strengthen and tone your ab

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region wonderful work I really hope

00:05:19

you're getting warmed up already let's

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get to the downward facing dog so that's

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going to stretch your hamstrings even

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more slowly root yourselves to high you

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can bend the knes knees if you are a

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beginner looking to stretch your

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hamstrings straighten out the legs if

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you are

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advancing and try to press your upper

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body towards the lower with tiny little

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pulses growing towards your

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legs and get back to the center knees

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drop

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[Music]

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down and this time you're going to

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advance with marches lifting up to

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slowly March the legs out stretching out

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your

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hamstrings and toning your legs of

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course

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[Music]

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back to the downward facing dog this

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time feet

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together lift the legs up one leg at a

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time you can bend the knees if you want

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to so this is going to tone your legs

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strengthen your legs and at the same

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time you're on the downward facing do so

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that's really good to strengthen your

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spine your upper body

00:07:03

begin to gain control and bring the

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right leg in between your hands we're

00:07:07

going in for a full lunge lifting the

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back leg

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up hold it here engage your

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core and we're going to drop the back

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knee down and up goinge for pulses this

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is going to burn you guys but do not

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stop

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[Music]

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now catch your back leg forward in tiny

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little steps Bend both your knees if

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you're a

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beginner and drop your head down you can

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still stay on your

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fingertips but if you're advancing and

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you can reach down to the ground you can

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place your hands down your legs

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straightened

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out now the feet meet each other for the

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forward

00:08:02

fold grab your elbows drop your head

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down heavy super heavy down let it hang

00:08:13

loose keep pulsing yourselves and we're

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going in for the rack doal sze we're

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going to let go and sway the body left

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and

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right and root yourselves to high Palms

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together reaching

00:08:31

[Music]

00:08:33

tall and hands down in

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prayer a quick second to just breathe I

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want you to take a deep inhale through

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your nose and exhale out with your

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mouth and for the next big inhale hands

00:08:50

up Palms together fold yourselves

00:08:52

forward drop your head down taking both

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your legs back for the plank and get

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yourselves for the downward facing

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dog this time you're going to lift for

00:09:08

the left leg place it in between your

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hands drop your back knee down and

00:09:23

up stay with me don't give up

00:09:30

[Music]

00:09:33

and Leap Forward in Tiny Steps for the

00:09:36

triangle forward fold if you a beginner

00:09:39

feel free to bend your knees catch

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yourselves to the

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fingertips and feet

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together rack all pulses pulse down down

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and down as we sway

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left and

00:10:04

right root yourselves to High Palms

00:10:07

together look up to the

00:10:09

ceiling and hands come down to prayer to

00:10:13

complete the

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flow good work everyone I have a little

00:10:18

friend of mine joining us for our

00:10:20

practice we're going to continue to the

00:10:22

center of the mat beginning with a nice

00:10:25

seated chair squat Palms together in

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prayer

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engage your core send your glutes behind

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push your butt

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back and now we're going to go in for

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squat pulses down and up keep breathing

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as you do this you're going to feel the

00:10:42

burn on your legs you're going to

00:10:44

strengthen tone lose all that fat

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cut back and now we're going in for the

00:11:05

seated chair twist for this squat down

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and twist yourself place the opposite

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elbow down to the

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leg look up and

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breathe and switch to the other

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side and

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breathe and slowly come up beautiful

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forward fold fold yourselves forward

00:11:33

keep pressing yourselves down and bend

00:11:36

your knees if you're a beginner feel

00:11:38

free to do what your body is letting you

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do and slowly reach yourselves up we're

00:11:51

going to go in for hip circles just

00:11:54

circle out your hips in One Direction

00:11:56

just to cool down a bit

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and switch to the other

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side we're going to get into vasin or

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the warrior T POS let's work the left

00:12:21

side first toes of your left leg facing

00:12:24

to the left and Toes of your right leg

00:12:26

faces me nice and straight you're going

00:12:29

to lunch down to the left

00:12:32

side open your arms

00:12:34

out and look towards the left side chin

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up and control your body engage your

00:12:44

[Music]

00:12:47

core and let's begin to flow you're

00:12:50

going to drop down and up tiny little

00:12:53

pulses working to tone and strengthen

00:12:56

your legs

00:13:00

this really works so keep going stay

00:13:03

with me do not give

00:13:08

up and now we're going to bring the leg

00:13:10

a foot distance inside and we're going

00:13:13

to reverse stretch taking the hand over

00:13:16

your head and stretching for the reverse

00:13:19

side

00:13:25

body good work everyone I'm really proud

00:13:28

of you let's switch and do the same

00:13:30

thing for the right side this time make

00:13:33

sure your toes are aligned and lunge

00:13:35

down to the front leg shift your body

00:13:38

forward engage your

00:13:40

core lengthen your arms out open all

00:13:42

your fingers that's working as well chin

00:13:46

up and gaze to the right

00:13:51

side let's begin to pulse down and up

00:13:55

slow controlled pulses without lock your

00:14:01

[Music]

00:14:08

knee and bringing your legs a foot

00:14:11

distance inside of you to a comfortable

00:14:13

distance reverse stretch taking your

00:14:16

right hand over your

00:14:22

head and we have one more squat move for

00:14:25

this class we're getting into the

00:14:27

goddess pose so I want you to open your

00:14:30

legs out for this nice and wide your

00:14:33

back is kept straight and you're going

00:14:35

to squat

00:14:37

down take your hands out your index and

00:14:40

your thumb together for Gan

00:14:43

mudra and close your eyes as you squat

00:14:51

[Music]

00:14:55

down and now we're going to go down and

00:14:57

up squat

00:14:59

pulses and that's going to burn more

00:15:12

calories now go down tiny pulses for 8 7

00:15:16

6 5 4 3 2 1 good

00:15:23

job amazing work begin to get to the end

00:15:27

of the mat through the length

00:15:29

and we're going to crawl ourselves

00:15:31

forward get your knees down and crawl

00:15:35

back to the forward fold so keep moving

00:15:38

forward and back this is a nice plank

00:15:42

variation that's going to strengthen

00:15:43

your core tone your body burn lots of

00:15:47

calories of course so keep marching

00:15:49

dropping the knees

00:15:52

down and do this slowly and engaged

00:15:56

[Music]

00:15:59

good work let's get to the child's

00:16:01

resting pose you deserve a nice stretch

00:16:04

for about 10 seconds

00:16:06

here forehead down to the mat and extend

00:16:10

your arms in front close your eyes and

00:16:12

just

00:16:13

breathe and restore your body

00:16:17

[Music]

00:16:29

wake up your system and get back to the

00:16:31

all fours we're going to practice one

00:16:33

more round of core strengthening we're

00:16:35

going to get into the bird dog extend

00:16:38

your right leg Point your

00:16:40

toes and once you're ready you're going

00:16:42

to lift your left

00:16:44

arm and when you find your balance and

00:16:47

your confidence to extend you can just

00:16:50

fly out for a bird dog opposite leg and

00:16:53

arm

00:17:01

and switch to the other side this time

00:17:03

your left leg point the

00:17:08

toes and your right arm lift it up and

00:17:12

begin to extend over your

00:17:16

head keep breathing and keep tightening

00:17:18

for your core

00:17:27

muscles good work drop the legs down and

00:17:30

begin to give me pelvic circles you're

00:17:33

just going to circle out your pelvis in

00:17:35

any One

00:17:41

Direction and return the circles to the

00:17:44

other

00:17:51

side and now you're going to arch your

00:17:53

back gaze up to the ceiling

00:18:01

and begin to just sway your body as you

00:18:04

stay in the arched position of your

00:18:08

spine and now curl yourselves round your

00:18:11

spine chin drops down to the chest hold

00:18:14

it here keep pulling up your

00:18:16

spine and begin to sway back and forth

00:18:32

and moving on to the next Asen and the

00:18:35

next position which is vasin sit on your

00:18:38

legs your legs together toes pointed

00:18:41

away from you send your glutes down back

00:18:44

kept nice and straight close your eyes

00:18:47

as you connect yourselves here with the

00:18:49

mat to begin our flow in this

00:18:54

position now roll the shoulder blades

00:18:57

behind for a nice rotator cuff

00:19:03

stretch take it

00:19:09

forward now one hand down to the mat

00:19:12

extend for the other

00:19:20

[Music]

00:19:22

side switch

00:19:32

now coming to a kneeling stance I want

00:19:34

you to kneel down flex your toes

00:19:39

underneath hands taken right in front of

00:19:41

your

00:19:42

chest we're thinking to drop your butt

00:19:45

down towards your legs and push

00:19:47

yourselves

00:19:48

up down sending your

00:19:51

glutes and come up as you exhale

00:19:55

inhaling down exhaling up

00:20:03

you can keep the hands down to your hips

00:20:05

if you want

00:20:07

to this is a very good toning for your

00:20:10

thighs and your

00:20:13

butt now for the camel pose I want you

00:20:16

to take both your hands right behind you

00:20:20

Palms facing down or if you want to stay

00:20:22

on your fingertips you are welcome to do

00:20:25

so and lift your head up chin up seal

00:20:30

your lips and keep gazing to the

00:20:43

ceiling and moving forward for balaso

00:20:46

tuck your hands underneath Palms opened

00:20:49

up drop the forehead down to the

00:20:52

mat as you close your eyes and then wind

00:20:56

in this resting pose to restore your

00:20:58

your

00:21:12

body great work everybody we're going to

00:21:15

finish off this class with one last

00:21:17

final segment for this video which is

00:21:20

nothing but yoga apps so lie down to the

00:21:23

mat and let's get to it starting off

00:21:26

with a nice sleepy leg stretch

00:21:29

drop both your legs down on one side and

00:21:33

switch to the other keep switching left

00:21:36

and right to massage for your

00:21:45

[Music]

00:21:50

tailbone pull one of your knee in

00:21:53

towards your chest and hold

00:21:56

[Music]

00:22:01

and switch to the other and

00:22:04

hold as you

00:22:12

breathe s Basin or the pelvic bridge I

00:22:17

want you to lift your glutes up to a

00:22:19

nice inclined position hands right next

00:22:23

to your body Palms pressing down to the

00:22:26

mat now as you're up I want you to

00:22:29

squeeze your glutes and engage your core

00:22:32

keep breathing out with your mouth get

00:22:34

that air flow in and

00:22:45

out and slowly drop one word pre at a

00:22:48

time down to the

00:22:51

mat and next one is a nice AB cycle hug

00:22:55

both your knees and begin to extend one

00:22:58

leg up to the ceiling point the toes

00:23:01

underneath and keep shifting left and

00:23:12

[Music]

00:23:24

right good now one leg down the other

00:23:27

leg lifted up to the the sky point the

00:23:30

toes and begin to give me

00:23:32

circles nice big circles if you

00:23:35

want or if you're a beginner and you

00:23:38

feel the burn you can take it nice and

00:23:40

slow to what feels nice for the

00:23:43

body switch to the other

00:23:46

side this is really good for the lower

00:23:49

abs

00:24:02

good work next one curl yourselves up

00:24:04

for a nice

00:24:06

crunch now begin to hug in your knees

00:24:09

one leg at a time as you march your legs

00:24:11

out beautiful ab toning here for your

00:24:14

lower abs but don't forget to breathe

00:24:18

keep exhaling out with your mouth as you

00:24:21

keep switching legs nice and controlled

00:24:24

no fast-pace moves here

00:24:40

knees bent and begin to lift your hips

00:24:43

off the

00:24:44

mat pulse up and drop down this is a

00:24:48

burn for your lower abs you guys so keep

00:24:51

pulsing up and

00:24:56

down control the jump

00:25:12

[Music]

00:25:22

and we just have couple of more moves to

00:25:23

finish off this class we are getting

00:25:25

into one more pelvic Bridge variation

00:25:29

with your heels lifted off the mat lift

00:25:31

yourselves up in a nice straight

00:25:33

inclined position and engage that core

00:25:37

squeeze your

00:25:41

glutes and relax back down great work

00:25:45

last and final move we're getting into a

00:25:48

normal traditional crunch hands scking

00:25:51

right behind your head begin to just

00:25:52

crunch

00:25:56

up keep breathing as it comes

00:26:06

[Music]

00:26:12

up now last one hold it up for the last

00:26:15

5 4 3 2 and one great job you guys and

00:26:22

you have made it to the coold down

00:26:24

stretches and your body deserves this

00:26:26

unwinding relaxing POS just stay with me

00:26:29

till the end I want you to take one leg

00:26:31

over to the other

00:26:34

side and take the opposite arm over your

00:26:38

head and give yourselves a nice soine

00:26:41

twist and stretch for your

00:26:45

[Music]

00:26:49

back and switch to the other side

00:26:56

[Music]

00:27:03

[Music]

00:27:07

happy baby or Anand the balasana for

00:27:10

this open your legs out get hold of your

00:27:13

ankles your big toe or your feet

00:27:17

wherever you could reach to and where it

00:27:19

feels good beautiful stretch and release

00:27:23

for your groin for your inner thighs to

00:27:26

open up for your pelvis this stretches

00:27:30

everything now you can begin to just

00:27:32

sway your body left and right so that's

00:27:35

going to passively massage for your

00:27:36

lower back as

00:27:44

[Music]

00:27:49

well getting into the child in the womb

00:27:52

stretch crunching yourselves up and

00:27:55

hugging your legs you going to stay here

00:27:58

as you breathe rounding for your

00:28:03

shoulders for the reclining butterfly

00:28:06

pose feet together knees

00:28:09

apart and we're going to think to Flap

00:28:12

the knees out getting deeper into your

00:28:14

inner thigh stretch

00:28:16

[Music]

00:28:25

[Music]

00:28:31

and begin to extend for your total body

00:28:34

lengthen your legs down interl your

00:28:36

fingers and take your hands right over

00:28:38

your head give yourselves a full body

00:28:41

feel-good stretch from head to

00:28:49

toe and let's lay in shabas one of the

00:28:52

most important steps of this class open

00:28:55

the Palms spread your legs out and begin

00:28:58

to just close your

00:29:02

eyes when it comes to physical goals or

00:29:05

any kind of weight loss goals stress

00:29:07

plays a major factor and you need to

00:29:10

respond to the body with actions that's

00:29:13

going to d-stress you then shasana it is

00:29:16

it also helps you to navigate stress

00:29:18

response in everyday life that we all

00:29:23

face begin to just tap into that silence

00:29:27

and your wisdom that's already built

00:29:29

inside of

00:29:31

you take deep breaths in and

00:29:35

out as you begin to celebrate your body

00:29:38

celebrate your breath your

00:29:42

mind and flooding your body with a

00:29:44

little gratitude this moment for all the

00:29:48

things that you were capable of doing in

00:29:50

today's

00:29:52

class send little love notes to your

00:29:55

body grounding yourself deep ly to the

00:29:58

mat as you stay here enjoying this

00:30:02

silence in shavasan

00:30:15

[Music]

00:30:29

[Music]

00:30:35

begin to just move your limbs shake out

00:30:38

your legs and shake out your

00:30:43

hands bringing some awareness with

00:30:48

movement flex and point your toes

00:30:50

underneath circling out your

00:30:55

wrist finishing off with a nice rub onto

00:30:59

your palms to form the heat on your

00:31:01

hands and cupping that down gently on

00:31:04

your eyeballs as you seal today's practice

00:31:07

and the time that you've spent on the

00:31:09

mat

00:31:15

today let's get to the final bow down

00:31:18

pressing the thumb down to your third

00:31:20

eye

00:31:28

and that's it for this class I really

00:31:30

hope that you enjoyed this juicy weight

00:31:33

loss yoga flow there are more parts to

00:31:35

it I'm going to link everything in the

00:31:37

description box below and don't forget

00:31:39

to subscribe to my channel and follow

00:31:41

along for more atome workout videos with

00:31:44

me thank you so much for tuning in until

00:31:47

next time namaste

Description:

🌟 PERSONAL TRAINING 🌟 Get in touch with me for personalized 1:1 coaching and nutrition guidance, please drop in your message - [email protected] Follow me on IG for daily fit tips https://www.facebook.com/unsupportedbrowser 🌸 Part 1 - Weight Loss Yoga - https://www.youtube.com/watch?v=lVW5NlOS8ng 🌸 Part 2 - Weight Loss Yoga - https://www.youtube.com/watch?v=mH0salTfC1g I have videos that you can do during menstrual cycle 👇🏼 🌸 Yoga Stretches During Period | To Ease PMS, Cramps and Bloating https://www.youtube.com/watch?v=h1Tlm4UW-sU 🌸 YOGA DURING PERIODS https://www.youtube.com/watch?v=KWw33zWlcWo ⭐️ Follow my IG for more frequent updates. ♡ INSTAGRAM: https://www.facebook.com/unsupportedbrowser ♡ EMAIL : [email protected] ♫ Music from - www.epidemicsound.com

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