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Previous video: Yoga Art and Stretching — Morning Flow Next video: Exercises for Your Leg Workout (Butt Hips and Thighs)

0:36

take a slight bend towards that front knee for gentle stretch

3:21

lift the feet up to demi point

7:09

pull very flat squeeze through the back of the leg

9:57

bring your knees into your chest

11:42

lift the hips up knees parallel facing towards your toes

13:03

bring heels back to the edge of the mat

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00:00:08

[Music]

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[Music]

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so we're going to start down on our mat

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with a simple stretch just to open up

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the back of the leg and the hips you can

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take a slight Bend towards that front

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knee for gentle stretch through your

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back open the leg side stretch through

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your inner thigh lift up and over so you

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get a nice stretch through your side

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through your back and your Center we're

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going to Pivot

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around repeat the exact same stretch on

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the other side so settle in here to open

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up through the back of the hip and the

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thigh remember to Pivot towards that

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knee very gently to get a slight stretch

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through your spine we're going to come

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side opening the leg out long lifting up

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and over to get a nice stretch through

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our side and our Center pivot around

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we're going to start with our feet

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together come down on the mat to get

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going with our Bridge

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[Music]

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series

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come down on our mat knees are going to

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be parallel stomach flat we're going to

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keep the heels down for this first set

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lift the hips we're going to drop the

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hips down keeping them just off the

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floor lift up and lower and we're going

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to raise up two three good four five

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remember really great form of keeping

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your stomach flat six seven and eight

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second set 2 3 four good five six keep

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the knees together eight three shoulders

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relaxed three four squeezing here with

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your butt each time six seven eight and

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last set two stomach in three four

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five six seven hold up eight we're going

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to squeeze and a little tiny pulse so

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we're going to lift even higher the

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rapid pace so we're going to lift up 2 3

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four squeezing five six 7even eight the

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challenge here is keeping the knees

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together four five six 7even eight

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engaging all these muscles through the

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back and inside of the

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leg this is three 2 three four five 6 7

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eight we're almost there 3 four five six

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7even lift and lower extend that bottom

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leg lift the top leg up bend the knee

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in we're going to do a nice

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stretch open both sides feet together

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knees together parallel for more

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advanced version we're going to lift the

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feet up to Demi point if you don't feel

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ready for that today you can keep your

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heels flat lift the hips up and we'll

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repeat the same

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exact set of movement so we're going to

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lower the hips and lift higher two so

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when we're on Demi point we have a

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bigger range of motion it's more

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difficult 6 7 8 second set 2 3 squeeze

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each time four five six keep the stomach

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in seven eight and relax through your

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shoulders 2 3 4 5 6 7

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eight last set 2 three keep breathing

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four five good six seven and hold it up

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stomach in really squeeze we're going to

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lift higher with a little pulse little

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faster 2 3 four five six 7 eight and

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two third

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set keep

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breathing four 2 3 four five six seven

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big lift come down extend the top leg

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stretch it up and open bend that

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knee make sure you release your breath

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as we go here we've got one more set in

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the same starting position we're going

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to bring our heels together back to Demi

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point for the advanced practicers so

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lift the hips up high stomach pulled in

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flat we're going to open the knees and

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squeeze close close for a little

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butterfly so close two 3 four this is

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really engaging the inner thigh the

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backs of the leg eight and two two

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remember to keep lifting four five 6 7 8

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this is the third set 2 3 4 good five

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six stomach in 78 in the last set 4 2 3

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good four we're almost there five six

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seven last one close lower lift up open

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down and

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two three so we're up open close lower

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up open close lower six keep breathing

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seven eight second

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set

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2

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3 4 five good squeezing each time

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six seven so the whole back of the leg

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is engaging third set

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two three we're going to take a nice

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stretch after this

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four five stomach flat seven eight and

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fourth set this is almost the last one

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two

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3

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4

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5 6 last one up and

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eight lower down extend those legs nice

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stretch bring the knee

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in change legs again you can sit up if

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that makes it

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easier as long as we're stretching and

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releasing the legs between each exercise

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sit up for a moment catch your breath

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we're going to come down and do the

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bridge on one leg so your feet are going

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to be parallel to

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start Advanced version lift up to Demi

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point you can take your leg either

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straight up at a 90° angle this is a

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more moderate or beginner version lift

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the hip up pull very flat squeeze

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through the back of the leg lower

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stomach again and up 2 3 4 5 good six 7

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8 two two three four keep pulling in

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five

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six seven eight three this is using the

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inner

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thigh the butt the back of the legs 6 7

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8 third set two we're nearly there four

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5 6 7 eight and four up 2 three four

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stay relaxed through your shoulders six

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seven we're going to hold up same thing

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that we did with two feet you're going

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to lift a a little higher 2 3 4 five 6 7

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8 and

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two four five 6 seven eight keep

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breathing keep the stomach

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in five six seven eight last that you

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really feel that standing leg working

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five six seven eight lift

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lower and we'll stretch lift that

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standing leg first that's the one that's

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really doing all the work come down down

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we'll change

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sides and we have to repeat this on the

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other leg feet together Demi point if

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you're doing the advanced version flat

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for the moderate one leg up extend lift

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the hips stomach flat lower don't quite

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touch your mat lift higher and up two

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three good four five six 7 Eight Second

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set remember to get your hips all the

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way up each time four five six seven

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eight third set keeping the shoulders

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relaxed three 4 5 6 7 8 and last set

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four two keep squeezing here three four

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five six we're nearly there seven and

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lift up stomach and and push higher so

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pulse two three a little quicker five

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six seven eight keep squeezing stomach

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flat six seven eight three keep

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breathing last one two three four five

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six seven eight lower the hips extend

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that standing leg up towards your

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head

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release sit up change

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legs keeping all the muscles nice and

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long the knees into your chest can sit

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up for a moment we're going to repeat

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the first part of the Bridge series in

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parallel but with our feet wide so come

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down feet to the outside of your

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mat stomach

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flat knees facing front towards your

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toes lift the hips high this exercise is

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going to Target the outside of the hips

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and the butt so lift and lower

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up two good three you can already start

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feeling it begin to work here through

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your outer thigh eight and two two

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stomach is in three four five remember

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nice range of motion seven eight the

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more you lift and lower the harder it's

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going to be the quicker we're going to

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see results four 5 6 7 eight and last

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set up two really squeeze three four

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good five six s hold it up I want you to

00:11:01

pull the stomach in we're going to lift

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higher with a pulse so up two three a

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little faster five six seven eight

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really squeeze 2 3

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4 seven eight and three stay focused

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three four five six seven eight last set

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2 three four good five six seven eight

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Lift High come down extend the top leg

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nice stretch

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lower change legs you can sit

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up so bring the knee in same thing back

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down feet wide we're going to repeat on

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Demi Point you're certainly welcome to

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keep the heels flat for an easier

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version lift the hips up knees parallel

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facing towards your toes hips High

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stomach in lower all the way up

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two 3 4 good five 6 7 seven take a

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moment and pause at the top each time

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two you can feel the outside of your

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legs thighs totally

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burning 7 8 and 3 2 3 4 good five six

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7even keep the stomach flat and don't

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forget to breathe two three all the way

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four five six seven Lift It Up Lift

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higher two three stomach flat five six

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seven8 two keep

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squeezing six seven8

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three keep

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breathing last set four 2 three four

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five six seven eight lift lower and

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we'll stretch take a

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moment catch your

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breath opening up the back of those legs

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and the hips each time is big part of of

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keeping the muscles long and lean and

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streamlined we're going to bring the

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heels back to the edge of the mat Demi

00:13:07

point for an advanced version we're

00:13:09

going to lift knees are parallel hips

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parallel very high lift up we're going

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to close the knees and open into a

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butterfly so we're going to open close

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and out to really keep the hips lifting

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four good five six s eight second set

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stomach in three four good five six 7

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eight third set 2 three squeezing each

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time five six pause as you come in 8 4 2

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good three four really high with the

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hips six 7 eight close the knees to

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parallel we're going to lower the hips

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not quite to the mat lift up open close

00:14:00

lower so up open the knees close lower

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two

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three for this is working full range of

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your butt inner thigh outer thigh

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abdomen second

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set two really squeeze each time

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three four good and lifting

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High

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six seven eight

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third set

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two

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three four it's really starting to burn

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6 7 8 and four 2 good three

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4 5 6 7 last one eight bring it

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down release okay stretch that leg up

00:14:58

toward towards your

00:15:00

face in towards your chest bend the knee

00:15:04

bring it in change S so you're going to

00:15:06

extend up open it back towards your face

00:15:10

bend the knee into the chest and open

00:15:13

that

00:15:14

hip we're going to sit up take a moment

00:15:17

catch your breath have a sip of water

00:15:20

we're going to transition into our

00:15:23

[Music]

00:15:24

ABS sit up tall stomach in we'll push

00:15:28

stra straight back stretching the elbows

00:15:30

each time and bend so back two this a

00:15:35

small range of motion you're keeping

00:15:36

your hands behind your hips the entire

00:15:39

time Seven 8 two two three for this

00:15:46

exercise looks really simple but it's a

00:15:49

great workout

Description:

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