Yoga for Strength | 18 Minute Practice

Yoga for Strength | 18 Minute Practice


hi everyone welcome to Rachel Pichler
yoga my name is Rachel today we have Yoga for strength so we’re going to do a
few poses that don’t necessarily require strength but are gonna help us build
strength so if that sounds good to you find some space and let’s get started so let’s get started in tabletop finding
your hands and your knees spread your fingers nice and wide and just check
that your wrists are coming right underneath of your shoulders we’re gonna
tuck our toes underneath take a nice deep inhale and exhale lift on up into
your downward facing dog so it might feel really good to take your dog for a
little walk you can bend one knee straighten the other switching sides
just warming up the back of the legs a little bit let your head be nice and
heavy look to your toes if you’ve got it instead of your fingertips I’m just
starting to find your breath slowing things down taking a few nice deep
breath here and then with your next inhale I need to look to the top of your
mat or to your fingertips and as you exhale walk your feet all the way up to
the top of your mat inhale lift up halfway just the chest is gonna lift or
the upper body nice flat back take one more breath in and exhale fold Walker
step your feet back into your downward facing dog and a few more breath here so
take your dog for a little walk if that feels good
and just settling in finding some nice deep breath some you guys with your next
inhale start to gaze to the top of your mat again walk or step your feet all the
way up inhale halfway lift just the upper body lifting up and exhale fold
plant your hands step your feet back into your downward facing dog from here
you’re next inhale is gonna take you into a high plank send your shoulders
forward so they come over your wrists hold it here for another breath in then
use an exhale lift the hips again find your downward facing dog inhale shift
forward into your plank and exhale downward facing dog awesome one more
inhale high plank and exhale downward-facing dog
beautiful you guys walking your big toes together inhale your right foot nice and
high look to your fingertips and as you exhale send that foot all the way to the
top of your mat spinning your back heel down we’re gonna lift all the way up
into a warrior two so bend that front knee take a moment to find a really wide
stance on your mat reaching one arm in front one arm behind turn your chin over
that front shoulder sinking so deep into that front knee that you feel your legs
working if you’re leaning forward I want you to pull the shoulders back stack
them right over top of your hips breathing here awesome you guys spread
the fingertips wide feel those legs working but just find your breath nice
work you guys we’re gonna stay for three more full breath
I know those legs are probably talking to you if they’re not you gotta bend
into that front knee a little bit more somewhere keep that back leg nice and
strong one more inhale and exhale cartwheel your hands down stepping back
into your plank holding it here for a moment so just make sure your wrists are
coming right underneath your shoulders push into your palms option to drop the
knees if you need it one more breath in and exhale find your downward-facing dog
beautiful you guys walk your big toes back together inhale your left foot nice
and high exhale send it all the way to the top of your mat or your two on the
other side so drop the back heel and lift on up
boil those windmill those arms up reaching one arm in front one arm behind
take a second to find that nice strong low lunge beautiful you guys I
want you to feel your legs even those shoulders maybe keeping your arms really
strong for the spread the fingertips looking forward over that middle finger
breathing wherever you are so good nice work you guys we’ve got three more my
strong deep breath fear those legs feel your entire body take one more breath in
exhale big cartwheel bring your hands all the way down stepping back into your
plank spread those fingers wide if you can nice and strong here
belly button back towards your spine breathe taking one more inhale and
exhale lift those hips nice and high downward facing dog pedal the feet out a
little bit if you need it or be nice and still but just downward dog nice you
guys we’re gonna bring our knees all the way down to the mat let’s bring your
knees down adjust so bring your wrist so they’re right underneath of your
shoulders we’re going to extend our left leg out behind us if you’ve got it reach
your right arm out in front as well finding your balance here you can hold
it steady or if you want to add some crunches start to bring your left knee
and your right elbow towards each other crunch inhale extend exhale crunch
inhale extend exhale pull the belly button back towards your spine inhale
extend exhale crunch one more inhale reach out and exhale crunch it in nice
you guys bring your right hand and your left knee down shake it out shake it out
when you’re ready right legs gonna come out behind left arm if you want it
awesome adding those crunches if and when you’re ready knee to elbow awesome
inhale extend exhale crunch inhale extend exhale crunch inhale exhale
inhale exhale last one inhale extend and exhale release and knee come down wiggle
it out shake it out if you need it we’re gonna come back into our downward
dog so onto earth tuck the toes when you’re ready and lift on up into your
downward facing dog using an inhale start to shift your weight forward into
your plank and as you exhale find your forearms so we’re going to bring our
legs together you can do this from your knees or from your feet but we’re
finding a side plank so if you are stacking the feet on top of each other
perfect if you want to place one foot in front of the other a little bit more
balanced perfect if you want to drop your right knee perfect as well you guys
find an option that works for you whew find your balance so that left end might
be here to support you from the start you might be able to reach up at some
point like me I was a little wobbly to start you’re just gonna pull that belly
button back towards your spine feeling your obliques thinking about lifting the
hips towards the ceiling awesome you guys take one more inhale exhale
bringing that left floor on back down rolling to the other side so left foots
left knee wherever works best for you sometimes we
have one side that’s stronger than the other side this might be my better side
today I don’t know breathing wherever you are side plank
awesome work you guys taking one more inhale and exhale start
to bring that forearm all the way down we’re gonna drop our knees to the mat
walk yourself back we’re gonna have a seat to have a seat bring your legs in
front bend your knees bringing your hands behind you so walk your feet and a
little bit closer we’re going to lift our hips off the mat for a reverse
tabletop so lift your hips you might be lifting them a little bit you might be
lifting them a little bit more so as high as you can get your hips feel free
to adjust where your feet are where your hands are but lift those hips draw your
belly button back towards your spine you can look to your needs you could start
to shift your gaze to the ceiling or maybe let your head fall all the way
back see you guys I really feel this one through my arms my shoulders I love it
so strong nice you guys one more breath in and exhale lower your hips all the
way down we’re gonna go up one more time you can do tabletop again you could try
reverse plank if you’re coming to a plank your legs are kind of come out
long I like to bring my feet together but that’s really up to you
same thing lift the hips try and touch the balls of the feet to the mat point
your toes starting to shift the gaze if you like I’m just breathing here lifting
the hips whether you’re in tabletop or plank breathe one more breath in and then exhale to
lower your hips back down beautiful you guys bring your legs in shift your
weight forward again plant your hands and come on up into your downward facing
dog so take just a moment here to find your breath again slow it down take a nice deep inhale and
exhale using an inhale look to the top of your mat and exhale Walker step all
the way up inhale halfway lift exhale fold inhale come all the way up to
standing reach up look up exhale as you bring your hands through heart center
and down to your sides all right you guys we’re new a little bit of balance a
little bit of strength balance work so stand on your right foot start with our
right foot you’re going to bring your left knee up so maybe your foots not
coming super high off the floor it’s completely fine maybe try bringing the
hands to the hips if you’re not sure where to use your arms but if you can
pull that knee all the way up so that’s in line with your hip give it a try
starting here finding the balance using your arms to your advantage so maybe if
you reach them out wide or wherever really works best for you option to stay
here or take this further until warrior three shifting your weight forward as
you send that leg behind you or your three airplane trying to make a nice T
shape with your body so dropping the chest lifting the leg using your arms to
your advantage or maybe to challenge you if you’re really solid you could reach
your arms above your head maybe your hands around your hips
whatever makes you feel the most powerful breathing through it you guys
awesome work and with a nice deep inhale we’re gonna
lift ourself all the way up try not to touch that foot to the mat lift the knee
and then lower it down shake it out shake it out going to the other side
left foot right knee right foot coming up into the air a little bit
maybe a little bit more starting here by finding that nice strong balance
somewhere starting to shift the weight forward if you are coming into warrior
three today on this side leaning forward
sending the leg behind you again use your arms to help you balance if you’re
a little wobbly or to challenge you the hardest one I think is to reach for the
front of the room whew I’m a little wobbly on this side you
guys awesome work breathing using a nice deep inhale let’s bring ourselves all
the way up woo a little wobbly on that side dropping the right foot down will
you go it out shake it out do some ankle circles if you need it but find the top
of your mat again at the top of the room roll your shoulders back and down inhale
reach up and exhale fold inhale halfway lift exhale plant your hands step your
feet back high plank high plank last plank today awesome work you guys
breathe holding it here just a little bit longer if you need to find your
forearms find your forearms if you need to find your knees find your knees
drawing your belly button back towards your spine awesome work you guys one more breath in
and exhale push it back downward facing dog
settle in pedal the feet if you need it and then slowly starting to bring your
knees all the way down onto the mat we’re gonna cross our ankles and have a
seat have a seat so bringing your legs out in front hanging onto the back of
the legs to start start to shift your weight back a little bit just enough to
bring some weight out of the toes boat pose so feel free to let go over your
legs maybe your toes never actually leave the mat that’s okay too
but maybe you can bring your shin so they’re parallel to the floor
dropping the shoulders away from your ears squeezing your bellybutton back
towards your spine find your breath I always recommend closing your eyes in
this one I swear it makes it a little bit easier I’m just holding it steady nice job you guys five more breath if
you feel like your knees are coming away from each other maybe try and touch them
back together two more breath if you’ve got it nice job you guys nice and slowly
let your feet come all the way down let your knees come out why butterfly rock
side to side of here you can fold forward whatever feels best on those
hips and then we’re gonna lay down all the way onto our back so send your legs
out in front mm-hmm lay on down I want you to walk your feet out mat width
apart take your hands clasp them behind your head
pulling your chin towards your collarbone and then slowly placing your
head back down onto your mat or onto the floor take your arms resting beside you
flip your palms to face up and take a nice deep inhale through your nose and
exhale out your mouth beautiful work today you guys I hope that you’re
feeling super strong right now or you were feeling strong through opah
practice but most importantly I hope that you had fun so until we meet again
have a great day you guys stay in shavasana as long as you would like but
until we meet again namaste