Boat pose?Twisting yoga poses?
So, er, pretty much your entire body.
This is going to be a strengthening flow.
Were going to do about 20 minutes, and you dont need anything.
Just your yoga mat, says Kernaghan at the start of the video.
First though, lets get your yoga mat nice and sweaty.
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Queue up this 20-minute strengthening yoga flow
1.
Cat-cow:Come to all fours: shoulders over wrists, hips over knees.
On an inhale, arch your back press your chest forward, looking up at the ceiling.
On an exhale, tuck your pelvis under, rounding your back and peeking at your belly button.
Keeping the hips squared, pulse the foot up and down and feel your glutes burn.
Repeat on the opposite side.
Hydrant leg circles:Again, starting from all fours, circle your leg counterclockwise keeping your hips square.
Knee to elbow:Return to center, then kick your right leg straight back.
Lift your left arm straight forward.
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On an inhale, engage your core and bring your left elbow to your right knee.
Move through a few more cat-cows from this challenging position.
Return to all fours and repeat steps two through five on the opposite side.
Relax your neck so that youre looking straight back at your thighs.
Spin your biceps out and your triceps in.
If your chest isnt touching your quads, bend your knees until they can.
Interlace your fingers behind your neck and sway side to side.
Low cobra:From plank, slowly lower all the way to the ground while keeping your core firing.
Once you land, rest your head on the floor and plant your hands alongside your chest.
On an inhale, lift your head, neck, shoulders, and chest off the ground.
Keep your gaze looking straight down at the floor so you dont strain your neck.
On your exhale, lower down.
Plank:Tuck your toes, engage your core, and push straight upward into high plank.
Downward dog splits:Lift the hips up and back and return to downward dog.
Float the right leg straight out behind you, keeping your hips as square as possible.
High lunge:Step your right foot forward between your hands.
Keep the knee bent straight over your ankle.
Lengthen the spine and bring up the chest.
Engage the left leg and bring your hands to your right thigh.
Tuck in your belly.
Lift the left foot off the floor.
Shift all of your weight into your left hand and reach the right arm straight forward.
Return to downward dog and repeat steps 11 through 13 on your left leg.
Stretch your arms straight forward then bend them, bringing your hands to an upside-down prayer behind your neck.
Knee plank:Release your prayer and press your hands into the ground.
Come forward into a plank with your knees still on the ground.
Drop your forearms onto the floor and clasp your hands together.
Press back into downward dog.
On an inhale, crunch the left knee in so it comes between your forearms.
Re-extend leg and torso.
Release your left toes to the floor and step back into plank, then downward dog.
Repeat steps 16 through 18 on the left side.
Boat pose:Come into a seat with your feet in front of your hips.
Straighten your legs if you like.
This is called low boat.
On an exhale, crunch back up to boat pose.
Reverse tabletop:Return to seated with your legs bent in front of you.
Bring your hands just behind your hips with fingers facing forward.
Scoop your pelvis under and push your hips up to the sky.
Active bridge pose:Lie on your back and walk your feet close to your butt.
Reach the hands alongside the body and press the hips up to the ceiling.
Interlace your hands underneath you and wrap your upper arm bones under your chest.
Figure four:Lower your hips back to the ground and knock your knees together to neutralize your pelvis.
Cross your right leg over your left knee and hug your shin to feel a deep hip stretch.
Repeat on the opposite side.
Full body shake:Lie onto your back and extend your arms and legs straight up.
Shake them like crazy.
Savasana:Lie on your back.
Bend your knees and bring your feet mat-width distance apart.
Knock the knees in together and rest.
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