Morning Yoga Workout Better Than The Gym | Strength & Stretch
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Morning Yoga Workout Better Than The Gym | Strength & Stretch:
Hey guys were in Costa Rica at surf vista villas in Santa Teresa. And i have a yoga sequence for u today. Which will is called sunrise surf yoga. This yoga sequence is targeted for surfers or anyone that wants to work their shoulders, abs and their hamstrings also great way to start your day in the mornings. So grab some water mat and lets go.
Okay, So starting in childs pose. Find your breath slowly. Come up to all fours inhale arch echale rounds one more time. Like that exhale bring the hands all. The way to top puppy posture. Allowing the hips to stay over the knees letting the chest fall down. Bring elbows down come through into baby cobra. Allow the hips to come forward. Look up to the sky.
Then lift the hips back up. Coming back into puppy pose. Letting chest come down extend right leg. Left arm hold here engage you abs exhale crunch inhale.. Extend exhale crunch touch elbow to knee tuck left toes. Under lift to one legged, dog bending right knee. Coming into plank touch your chest inhale reach exhale chest reach the leg up exhale. Bring it into chest exhale release high plank side plank modify by bending bottom knee. Then release left hand. Take push ups high plank exhale chaturanga upward dog inhale exhake downward dog. Come back down to child pose rounding up through spine other leg left leg right arm.
Deep breath in exhale crunch inhale reach exhale crunch. touch opposite elbow to knee release up to one legged dog bend the left knee exhale. touch chest inhale extend the leg. touch knee to chest inhale reach. touch one to chest lower the leg. Round through to plank 4 push ups tuck up to plank chaturange. Upward dog downward dog come to plank other side plank. Other side right arm reaches up come back down chaturanga. Upward dog downward dog give it a good stretch. Come to plank then elbow plank hold lift to dolphin plank exhale.
Drop lift hips then drop like a downward dog. But on elbows great exercise for shoulders and core hip dips to side one hip at a time to mat. Working the waistline hand elbow using the strength of your upper body. Hold high plank chaturanga upward dog lift downward dog, reach right leg up bend knee step forward to high lunge extend right leg exhal.
Push inhale lunge. Exhale hold come back to lunge. Exhale high lunge palms together. If u can opening to warrior 2 releases right hand. Down left arm up and over extended side angle. Reach right fingers to top of mat lengthen. Left side of body peaceful warrior keeping front knee bent. Back to warrior 2 extend right knee. And turn the foot in slight pigeon toed in feet wide legged forward fold hand to mat. Or prop goal to get for why enclosed to floor.
You can reach hands to ankles breath in exhale slowly come up inhale arms up exhale. Turn foot out warrior 2 reach arms. And step forward to tadasana inhale reach u exhale forward fold. Stay here add nodding of head. You can go deeper by placing peace fingers over to big toes. Pull body close to knees inhale half up exhale step right foot back to plank. Push ups upward dog toward dog reach left leg up bend knee.
Step forward to top of mat exhale extend left knee. Inhale forward exhale push and extend inhale forward exhale extend left knee. Let your forehead come down inhale into lunge exhale. Extend the knee come back to high lunge find your balance reach arms up hold sinking down. Deep into leg open to warrior 2 coming over to extended side angle left fingers reaching for the mat fully lengthen right side. Come up to peaceful warrior. Come back to center extended forward fold go deeper try bring hands through legs see.
If u can bring forehead closer to mat. You can keep hands on block. Or floor to be easier clasp hands behind the back take hands forward. And allow them to fall give shoulders a stretch round up arch. The back reach arms warrior 2 big step reach up inhale exhale forward fold hold inhale half way ip exhale.
Step back to plank 4 push ups chaturanga upwards dog doward dog stretch it out. Let heels sink into the floor come down to knees thread the needle opening right arm. Out thread the right arm through allow the left hand to reach forward get right shoulder to mat. Look towards top of mat switching sides arm opens. And bring it through reach fingers forward get left shoulder down. Come back up walk to seated position reach arms up exhale bring knees together. Childs pose stay here for a moment breathe in exhale. Let go round up to seated position rest hands on knees take moment to roll shoulders back inhale reach arms up exhale hands to your heart bowing down to heart. Thank yourself for this wonderful practice today allowing yourself to start your day in a great way thanks so much!