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00:00welcome to yoga fix extreme you guys something i want you to remember today is you get back what
00:17you put in so challenge yourself if you need to modify you can follow sharice she is on my right
00:22if you'd like to try some of the advanced poses follow jake he's on my left chris and katie will
00:28be moving between the intermediate and advanced poses so let's get started i want you to stand at
00:33the front of your mat feet all the way together abdominals drawn in arms at your side close the
00:38eyes we're going to breathe right here and open your eyes we're going to start with sun salutations
00:55so inhale take the arms all the way up above your head exhale swan dive forward palms come to the
01:03ground inhale lift up flat back exhale fold forward palms to the ground step or jump the feet back lower
01:12yourself down chaturanga inhale lift up upward facing dog exhale press back downward facing dog stay right
01:23here we're going to pedal the feet driving the tailbone up towards the ceiling pressing out of the shoulders
01:31abdominals abdominals are drawn in
01:34on your next exhale look between the hands jump the feet forward inhale lift up flat back exhale fold forward
01:48inhale reverse swan dive all the way up and exhale arms come down do it again inhale lift up
01:56up and exhale fold forward inhale lift up flat back exhale fold forward jump those feet back lower
02:08yourself down inhale lift up and exhale press back downward dog hold it right here let's take three deep breaths
02:20breaths keep driving that tailbone up make sure the weight is evenly distributed between all ten fingers on your next exhale look between the hands jump those feet forward inhale lift up flat back exhale fold it forward inhale reverse swan dive up
02:38one more time inhale lift up
02:41one more time inhale lift up and exhale fold forward
02:47inhale flat back exhale palms to the ground step or jump the feet lower yourself down chaturanga inhale lift up upward dog exhale press back downward dog holding right here and breathing
03:03and breathing
03:08drive those heels towards the ground
03:10drive those heels towards the ground feeling the stretch
03:15nice deep breaths right here
03:19on your next exhale look between the hands jump those feet forward inhale lift up flat back
03:24exhale fold it forward
03:26inhale reverse swan dive all the way up
03:29all the way up
03:31and we're gonna go into chair pose so feet all the way together bending the knees sinking down fingertips reach towards the ground
03:38lift the arms lift the chest arms are next to the ears abdominals are in driving that tailbone back and down we're gonna breathe right here
03:48breathe right here
03:55on your next exhale dive forward
03:57palms go flat inhale left up flat back exhale fold it forward jump those feet back bending the elbows lowering yourself down inhale lift up upward dog exhale press back downward dog
04:11lifting that right leg floating that right leg floating it up towards the ceiling
04:18bend the knee take it into your chest take that back heel down we're gonna lift up warrior one
04:24rotating those hips forward sinking into that front leg pressing back into the back outside edge of your back foot pressing the shoulders down breathing release the arms down behind your back
04:38release the arms down behind your back interlace the fingers open up the chest
04:45on your next exhale we're gonna fold or fold into humble warrior taking the forehead as close to the ground as you can
04:53trying to get the shoulder to the inside of your knee
05:00you can either stay here or we're gonna release the hands you're gonna tuck your right shoulder under your right knee
05:11now you can either stay here with me or you can follow Jake and Katie into an arm balance
05:18Sharice is staying higher up so if you need to modify you can stay with her
05:33release that down if you're in an arm balance
05:37step back to your plank lower yourself down inhale lift up upward dog exhale press back downward dog
05:47downward facing dog floating the left leg all the way up bending the knee in stepping between the hands
05:54rotate that back foot down lifting up warrior one
06:00bending that front knee 90 degrees squaring off those hips squaring off the shoulders drawing the abdominals in breathing right here
06:10release the arms down interlace the fingers open up the chest
06:17making sure you're pressing forward into that front leg into that 90 degree angle
06:23on the next exhale fold forward humble warrior taking that shoulder to the inside of the knee
06:32stay here or you're gonna release tucking that left shoulder under the left knee
06:45you can stay here with me or go into that arm balance
06:49breathing
07:04and if you're in the arm balance release it step back to that plank lower yourself down
07:11chaturanga inhale lift up upward dog exhale press back downward facing dog
07:18and breathe
07:27on your next exhale look between the hands jump forward inhale lift up flat back exhale fold forward going back into chair
07:36abdominals are in and forward fold inhale lift up flat back exhale fold forward jump back lower yourself down chaturanga inhale lift up upward dog exhale press back downward facing dog float that right leg up bend in the knee stepping between the hands rotating that back foot down lifting up warrior one square
07:43off those hips pressing the shoulders down
07:50and open up warrior warrior one
07:56and open up warrior two
07:58and open up warrior two
08:02and open up warrior two
08:05and open up warrior two
08:08down and open up warrior two make sure that front foot is intersecting the back
08:19foot pressing the shoulders down pulling the pelvis forward making sure your arms
08:26are even front knee is bent to 90 degrees breathe and we're gonna fold
08:31forward on our next exhale extended angle you can either stay with the arm resting on the top
08:39of your thigh or take it down to the inside of your foot reach that arm up towards the ceiling
08:50now wrap it behind your back you can either grab your shirt your pants your inner thigh
08:59now you can stay here or you can go into the wrap opening up the shoulders breathing
09:16now you can either stay here or you can release that come into half moon or go into bird of paradise
09:29finding that balance
09:42continue to breathe throughout these poses
09:52whatever position you're in release those hands down to the floor come back to
09:56the plank lower yourself down through the vinyasa inhale lift up upward dog exhale drive it back
10:05downward dog float that left leg all the way up bend the knee step it through rotate that back leg down
10:14lift up warrior one square off those hips bend that front knee into a 90 degree angle
10:22open it up warrior two adjust your feet if you need to
10:29back leg is straight as you can get it front knee is bent to 90 gazing out over the front finger shoulders
10:41are pressed down and extended angle fold it over reach you can either stay here take the
10:52that hand down to the inside of your foot
10:59from here extend that arm up straight towards the ceiling
11:03spiraling your chest open reaching that arm behind you grabbing either your shirt the inside of your thigh
11:13from here you can stay here or go into the wrap
11:20again spiraling opening up the chest
11:32either move into bird of paradise or release the wrap and go into half moon
11:36if you're in half moon you want to stack your hips on top of each other and reach that arm up towards the ceiling dominoes are drawn in
11:55and let's release that back down to the plank and go through your vinyasa
12:10and we're in downward facing dog and breathe
12:17on your next exhale look between the hands jump the feet forward inhale lift up flat back
12:24exhale fold it forward and lift up into chair
12:27and lift up into chair
12:31breathe right here
12:33exhale forward fold
12:35inhale lift up flat back
12:37exhale fold it forward
12:39and lift up into chair
12:42breathe right here
12:49breathe right here
12:51exhale forward fold
12:52inhale lift up flat back
12:54exhale fold it forward jump those legs back
12:57take yourself through vinyasa inhale lift up
13:00upward dog
13:02exhale press back downward dog
13:05from here float your right leg up
13:07we're gonna open up the hip
13:09so bend that right knee
13:11and straighten
13:13and bend
13:15and straighten
13:17now you can either stay here with a bent knee with Charisse
13:20or you can flip this
13:22and extend that arm up over your head
13:26pressing the hips up high
13:28breathing right here
13:32and we're gonna flip it back over
13:41extend that leg up towards the ceiling
13:43drive that knee in between and step between the hands
13:47keeping the back heel off the ground
13:49we're gonna lift up into crescent pose
13:52so squaring off those hips pressing the shoulders down
13:56pressing the pelvis forward making sure you're sinking into that front leg
14:00energy shooting out through the back leg
14:06from here we're gonna move into warrior threes
14:09and a pitch forward
14:11lifting that back leg up extending the arms forward
14:17finding that balance
14:19we have three different arm positions going on here
14:23you can either be right reaching out in front of you
14:26hands can be in prayer at your chest
14:30or arms can be out to the side
14:33hands are gonna come to the floor standing split
14:38so folding forward as much as you can
14:41lifting that back leg
14:43if you have the flexibility you have the option to grab your ankle with one or both hands pulling yourself in closer
14:53lower that back leg down
15:04we're gonna come into a runner's lunge right here
15:10bring both hands to the inside of that foot
15:14again energy shooting back through that back heel
15:18feeling the stretch
15:21now if you have the flexibility you can lower yourself down to the elbows
15:26feeling this a little bit more on the inner thigh
15:29hamstring hip flexors
15:33from here
15:40from here
15:41come back onto the hands drop your back knee down
15:44we're gonna lift the foot off the ground
15:46we're gonna rotate into a quad stretch
15:48so you can either stay with Sharif
15:51you can rotate all the way back
15:53if you have the flexibility
15:55you can lift up
15:56grab your foot with both hands
15:58really spiraling in your torso
16:05press your pelvis forward that's where you're gonna feel the stretch
16:15and release the foot down
16:17hand down
16:18step back
16:19to your plank lower yourself down through vinyasa
16:22inhale lift up
16:23upward dog
16:24exhale press back
16:27downward dog
16:28time for the other side
16:29so float that left leg up
16:31open up that hip
16:33so bend the knee
16:34and straighten
16:35and bend
16:37and straighten
16:39now you can either flip it right here
16:41or stay with Sharif
16:42reach that arm back
16:44drive those hips up
16:45and flip it back over
16:56drive the knee in between the hands
16:59keeping that back heel off the ground
17:01lift up
17:02crescent
17:03bend that front knee 90 degrees
17:07back leg is totally straight
17:09abdominals are in
17:10shoulders are pressing down
17:12extend those arms up by your ears
17:19and warrior threesome
17:21go ahead and pitch it forward
17:23reaching out in front of you
17:26or taking those hands into prayer
17:28or out to the side
17:30square those hips off to the ground
17:35and lower the hands to the ground
17:42and lower the hands to the ground
17:43standing split
17:47option to grab with one or both hands
17:49under the ankle if you can
17:50hands come back to the floor
18:03lower yourself down
18:05runners lunge
18:06bringing the hands to the inside of the foot
18:09again if you can take those elbows to the ground
18:15and a little deeper into the stretch
18:18continue to breathe
18:23and lower that back knee down
18:27lift the foot off the ground
18:28you're going to reach up
18:29rotate
18:30grab that foot for the quad stretch
18:33spiraling in the chest
18:39if you can reach back and grab the foot with both hands
18:42like Jake is doing
18:49and release it hands come to the ground
18:53step back
18:54take yourself through your vinyasa
18:57now lift up upward dog
18:59exhale
19:00down dog
19:01let's take three deep breaths right here
19:05driving that tailbone up pressing out of those hands
19:16on your next exhale look between the hands jump forward
19:19inhale lift up flat back exhale fold forward
19:22lift up into chair
19:24and come all the way up
19:28and come all the way up
19:31we're going to draw that right knee into the chest for a balance pose
19:38releasing that hip flexor
19:40pulling those abs in tight to help you balance
19:44let's open this up into standing pigeon
19:47drop that knee down
19:54you're going to feel this on the outside of your hip
19:57now let's grab that big toe
19:59interlace the fingers
20:01extend that leg straight out in front of you
20:08finding that balance
20:10you can stay with Charisse if you can't extend it all the way
20:14now you can stay here
20:17open it up to the side
20:26and bring it back to the center
20:27release it
20:28hold it here
20:29five
20:30four
20:31three
20:32two
20:33and lower it down
20:34let's do the other side
20:35draw that knee into the chest
20:37hold it right here
20:38pulling up tall
20:39opening up tall
20:43and opening up standing pigeon
20:50breathing
20:52and interlace those fingers
20:53grab the big toe
20:54extend that leg straight out in front of you
21:01breathe right here
21:03now you can either stay here
21:05open it up to the side
21:16and bring it back to the center
21:19and release hold five
21:20four
21:21three
21:22two
21:23and lower it down
21:25okay moving on
21:26we're going to go on to royal dancer
21:27so you're going to take your right hand out to the side
21:29you're going to lift your right foot off the ground
21:32you're going to grab the inside of your right foot
21:36keeping the knees close together
21:38take the left arm up next to your ear
21:40you're going to kick your right foot into the palm of your hand
21:44as you hinge forward
21:46lifting that leg up into royal dancer
21:49and release it down
22:02and let's go to the other side
22:03so hand out to the side
22:05lifting that left foot up
22:07taking the right hand up next to your ear
22:11kicking into your hand
22:12really kicking
22:35and releasing the foot down
22:37from here open your feet up hip width apart
22:40hands come to your hips
22:43you're going to inhale lift the chest
22:45fold forward with a flat back
22:47taking the palms to the ground
22:50now
22:53you're going to place the hands under your feet
22:56so that your toes are touching your wrists
22:59inhale flat back out
23:02exhale forward fold
23:05pulling yourself deeper into the stretch
23:07and reach
23:10irrady
23:12as you're going to tip the feet
23:15energy
23:16really pressing your palms with your feet
23:19and inhale flat back out
23:22and inhale flat back out exhale release the fingers grab the big toes inhale
23:31flat back exhale pull yourself deeper into the stretch
23:38elongating those hamstrings feeling the stretch
23:43and release the feet walking those hands six to eight inches out in front of you from here
23:58you're going to bend the elbows bend your knees you're going to place your knees in the armpits
24:04we're going into crow so you're going to be balancing on top of your triceps now you can
24:10either stay here you can alternate taking foot off the ground or you can go into full crow
24:18and pressing up into a handstand
24:40if you're in handstand come back down to crow and we're all going to jump back into plank
24:50lowering ourselves down go through your vinyasa inhale lift up upward dog and exhale press back
24:57let's breathe here and downward dog now from here release down to your knees
25:05and we're going to go into cat and cow so your hands are directly under your shoulders
25:10knees are directly under your hips we are going to round the spine drop the chin tuck the pelvis abs are
25:20in and release the tailbone look up lifting the chest lifting the chin
25:27and one more time cat rounding that spine
25:35then cow
25:39and we're going to bring it back to a neutral spine so we're going to go into a bird dog with a side pull
25:50so what i want you to do take your right foot back extend your left arm out lift them both off the ground
25:57take them out to the side from here draw the knee to the elbow
26:01and out so exhale as you pull in inhale as you extend out
26:08and extend back to your bird dog lower it down and let's do the other side so left leg back right arm out lift up out to the side and contract extend
26:33last one right here and take it back to bird dog lower it down and we're going to sink back into child's pose
26:55okay let's flip it over right here so you're going to come down on your back
27:09we're going to go into a bridge so laying all the way down your feet are hip-width apart
27:14arms are at your side lift those hips up as high as you can
27:20now you have the option to interlace your fingers below your back
27:28rolling your shoulders back and down into the mat
27:32make sure your feet are parallel
27:35you're pressing through those heels
27:38you're going to feel the activation in your hamstrings
27:43and we're breathing right here
27:50and release your hands release it all the way down
27:53now you can either go into another bridge or you can take the hands by your ears
28:02and go up into a wheel
28:04so pressing up arching
28:07extending those arms as straight as you can
28:15driving your pelvis up towards the ceiling
28:18feet are as parallel as you can get them
28:21and release it all the way down
28:28hug those knees into your chest as tight as you can
28:35and we're going to go into happy cow so cross the right leg
28:42over the left knee
28:44you're going to grab the heels lifting the toes
28:47pulling the heels towards you
28:49you're going to feel this in the side of your glute
28:53feels wonderful
28:59and we're going to release this into a twist so dropping the knees to one side
29:04looking out over the right hand
29:06and bring it back to the center and we'll go happy cow other side
29:10and bring it back to the center we'll go happy cow other side
29:22so left over the right grabbing those heels pulling them in towards your body
29:28feeling the stretch
29:32feeling the stretch in the side of your glute
29:33and release it into that twist
29:39looking over that left hand
29:41and from here i want you to curl into a tight ball
29:53and we're going to release into shavasana
29:57so extend those legs
29:59your legs should be about mat width apart
30:06arms are released at your sides
30:10let your entire body sink into the mat
30:17imagine your body is full of grains of sand
30:21dissolving into the earth
30:24you're relaxed from the tips of the toes
30:30all the way to the top of your head
30:32now let's roll to our right side
30:39pulling into the fetal position
30:44pressing yourself up slowly coming into a comfortable seated position
30:50you're going to take the hands to the top of the knees
30:53close the eyes
30:57find that meditation posture focus on your breath
31:03today was an important active recovery day part of recovery fueling your body with healthy food
31:08so cook up something fabulous
31:10take a photo of it post it let me see it
31:12so hashtag it 21 d f x
31:17open your eyes for me guys bring the hands to the center of the heart
31:21thank you for joining me namaste
31:25see you tomorrow
31:31you
31:33you
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