April 21, 2017 |
10-Minute Yoga Series for a Strong Body
The traditional poses get a muscle-strengthening twist.
by Lauren Smith
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Traditional yoga is a great way to strengthen the body (as well as the mind). Holding those challenging yoga poses builds up muscles, balance, and flexibility. Along with the fact that yoga is a low-impact exercise, these qualities make yoga perfect for maintaining strength and mobility in the joints while you age.
While any type of yoga will strengthen the body to some degree, some yoga poses will give you more power than others.
In this episode of Flow, yoga instructor Elise Joan guides you in variations of traditional yoga poses that are specifically designed to challenge the muscles and build strength. By incorporating balance poses and deep lunges, for example, the core and legs have to work extra hard to stabilize the body, giving you a more challenging, muscle-building yoga routine.
This yoga routine for strength includes the following yoga poses:
-
Forward Fold
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Chair
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Plank
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Chaturanga
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Downward Facing Dog
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Downward Facing Dog Split
-
Warrior 1
-
Devotional Warrior
-
Upward Facing Dog
-
Triangle Pose
-
Half Moon Pose
Many of these yoga poses are given a dynamic variation that will keep your body moving and your muscles working. If you fall from a tricky balance pose, it’s NBD. Just forgive yourself and jump right back in.
For more strength-building yoga, try this 10-minute routine that tones the core.
Reviewed by: Preeti Parikh. Review date:
April 11, 2017
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[MUSIC]
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Hi, Elise here with HealthiNation.
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Today's practice is going to be
strengthening, elongating, and balancing.
4
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So we'll get all components
of a full body workout.
5
00:00:22,450 --> 00:00:26,410
And the important thing when we strengthen
our body is to stay strong in our mental
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focus as well.
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Let's begin with a nice stretch
at the front of our mat.
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So on the inhale, reach the arms up.
9
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Let's interlace fingers
turning the palms at skyward.
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Always stay strong in the core,
but allow the heart to open.
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Sticking a nice big stretch skyward and
on the exhale soften the knees and
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a gentle forward fold,
as you drop the head also empty the mind.
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And on the inhale lift
up to a nice flat back.
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00:00:57,509 --> 00:01:00,111
And we're gonna begin our
strengthening in chair pose.
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So let's hit the hips low.
16
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Fire up the core and reach the arms high.
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00:01:04,509 --> 00:01:08,792
Now today's practice is all about
variations on traditional poses.
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00:01:08,792 --> 00:01:12,860
So we're gonna take our traditional
chair pose, and add a little flow.
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Let's start off by just
lifting the left heel, and
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establishing balance on the right foot.
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From her, engage the core and
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see if you can lift the knee up in
toward the chest, so we add core.
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And then we'll take this
to a straight leg, and
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then we'll extend the lifting leg,
and then we'll meet standing.
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Let's try that two more
times on the same leg.
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Drop the hips low and inhale into chair.
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On the exhale,
bring the knee into the nose.
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On the inhale, stand up tall.
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And on the exhale, a full extension,
keeping that core strong.
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Stand on both feet.
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One more flow.
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Drop the hips low, lift the heart.
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Bring that knee up.
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Straighten the standing leg.
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Straighten the lifting leg.
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And stand up tall,
let's come back to that nice stretch.
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So balance, strength, and
flexibility in that round.
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We're gonna follow it up with side two.
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Stay low here in chair, get into
those abs, drop into those hips, and
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start off just by lifting the right heel
and establishing balance on one foot.
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From here, try to bring that knee in.
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Straighten the standing leg and
you'll start to feel that glut kick in.
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Extend the leg and come to stand.
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Two more rounds together.
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We drop it low, reach the arms up
on the inhale, engage in the core,
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bringing the knee and on the exhale.
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Lift through straight leg,
and then full extension.
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Both feet down.
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Last round on our second side.
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Drop the hips low, keep the heart high.
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And remember to keep your
mental focus as well, right?
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Engage the core, extend both legs,
and come to stand.
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Great, let's take a nice forward fold,
exhale.
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And on the inhale, lift up to your flat
back and we'll roll through a vinyasa.
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Hands down, step it back to plank,
lower Chaturanga.
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You remember level one, you can always
take those push ups on the knees.
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Fire it up to downward facing dog,
enjoy a breath here.
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Part of being strong is
knowing when to take breaks,
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when we can come back to a reliance on
the breath, when we can quiet the mind,
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because there is a lot of strength and
stillness.
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Let's take the right leg up.
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[MUSIC]
And on the exhale, step it forward and
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through.
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The left heel pivots down and we reach up,
so we're in a traditional warrior I.
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But this all about variation, so
we're gonna open the chest and
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lace fingers behind the back.
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If you're tight in the shoulders,
you just go ahead and take a strap.
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So what we're getting here is
Devotional Warrior, where the heart rises,
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the core strengthens, and
then we add a surrender.
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So let's draw the right hip back and
just begin to fold.
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So as you engage the core,
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your legs are strong, your thighs
are activated, yet, your heart is opening.
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It's a great metaphor for life.
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When we're going through challenge,
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sometimes the best solution is to
keep the heart lifted and open.
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So now we're in a bit of endurance, so
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give it two more breaths here,
let the thigh fire up.
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Let the core activate.
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Let the back leg be strong.
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[MUSIC]
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And then on the inhale, reach all the way
up back to our traditional warrior I.
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Let's take a vinyasa between,
step it back.
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Lower Chaturanga, and inhale through
up dog or cobra, if you're level one.
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And exhale, downward facing dog.
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A moment to quiet the mind and
deepen the breath.
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[MUSIC]
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Side two, let's lift the left leg up.
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Step it all the way forward,
right heel pivots down.
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We come to our traditional Warrior I.
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And then we add our fun
HealthiNation spin.
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We're gonna open up the heart,
interlace the awkward index finger on top.
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Lift for that heart opening,
front shoulder stretch.
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And on the exhale,
draw in the left hip back, just fold.
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So on the inhale we find space, and
on the exhale we find surrender.
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And in yoga, we practice
something called a non-attachment.
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So as we're taking these next few breaths
in surrender, it's about surrendering our
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expectations of what we think
our life should look like, or
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what we think this pose should look like.
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And make our life and
our pose our own instead.
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So one more exhale.
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And then confidently, reach up,
channel your inner and outer warrior.
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Bring the hands down, step to plank and
we'll take our last vinyasa of this flow.
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Heart raises, bring it back for
that moment of stillness and
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our breath downward facing dog.
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Heels up, bend the knees.
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Level one, you just step to the front.
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Level two, you can add that little hop.
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And then let's take a big stretch skyward,
as we begin opening that beautiful heart.
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[MUSIC]
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Hands to center and
we're gonna take a big wide step out.
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So we're gonna be moving through
some challenging, strengthening and
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balancing poses here.
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I'm gonna have you angle your feet
to your right and extend the arms.
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You want to keep a softness
in this front knee, and
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reach forward with the right arm.
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And I want you to keep your
heart following our rule,
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which is, heart always open,
and turn upward.
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From here, we're gonna move to triangle.
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So, your right fingertips
come down to the shin.
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Your left arm reaches up.
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Your core stays strong, and
you turn the chest upward.
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So, when in doubt in yoga,
the heart is always rising.
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Now, this is plenty challenging,
we're working on endurance.
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But again, we're gonna go for
variations on triangle.
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So, here's the first one.
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Bottom arm reaching forward.
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Getting a lot of work for the side waist,
the outer hips, the legs, and
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of course, the front abdominal wall.
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And if you're feeling like a level
three advanced yogi today,
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you can try the next option,
which is both arms.
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Full side body engagement,
and one deep breath here.
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See if you can smile
through the challenge.
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And then let's sweep it up to warrior II,
and come to stand.
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Always a moment of stillness to regroup.
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And then we try that
same feet on side two.
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So strong core, long legs, big wingspan,
and then start to reach forward.
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And as your left arm reaches forward,
your heart turns open and upward.
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Left hand down, right arm up.
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So in triangle, you think about
activating the front abdominals and
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lengthening the tail bone
toward the back heel.
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And what that does, it gives us great
support for that fragile low back.
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So it'll prevent low back injuries and
help stabilize our core.
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From here, if you're feeling
strong in that low back area,
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you reach the bottom arm forward,
a lot of side waist work.
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And then if you dare, here's your most
advanced level, which is both arms.
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And remember, it's only advanced if
it comes from a place of integrity.
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Which means the spine is long,
the core is strong, and
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there's no hunching in the shoulders.
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And then if you can smile,
you've really nailed the pose.
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Bring it up to center.
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Take a moment of stillness.
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So we have one more pose to learn.
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And I always like to save
the most challenging poses for
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the end in our intermediate flows,
so give yourself permission to fall.
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Same muscles, just adding a balance.
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So we're actually gonna start
almost as we do in triangle.
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We're gonna find a little bit of a lunge,
right finger tips find the mat,
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and the left leg lifts.
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And again, our rule, the heart
center is open and turned upward.
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So the pose called half moon.
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So of course, this is traditional half
moon and today's about variations.
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So we're gonna add some lunges for
a little fitness flair.
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I'm gonna shift my gaze down,
it's helpful for
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balance, add a lunge to the standing leg,
and press it straight.
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Try two more.
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Inhale, lunge, exhale, press.
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And on the last one,
we're gonna try adding a lunge, and
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lifting up to the balance, and
then find our way back to warrior II.
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Tricky, that last option,
I tip over all the time.
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We're gonna go ahead and spin our toes the
other way and check it out on side two.
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So, same thing, we begin like triangle but
we add the lunge, so the left hand can
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come down, we press our weight into
the left leg and engage the core.
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Heart turns up, heart opens and then we
shift our gaze down to assist in balance.
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And just for a little extra strength,
we're gonna add those lunges.
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Press the leg straight.
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We remember that all movement originates
from the strengthened stability of
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our core.
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Last one here.
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And then if you wanna join me,
you try to balance, and
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[LAUGH] you sweep it back up to center,
hands to the heart.
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I think we deserve a little
internal round of applause for
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all that strong balancing alignment work.
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I hope you enjoyed today's variations
on traditional yoga poses, and
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I'll see you back here on the mat,
with HealthiNation.
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[MUSIC]
00:00:00,000 --> 00:00:10,000
[MUSIC]
2
00:00:11,700 --> 00:00:14,250
Hi, Elise here with HealthiNation.
3
00:00:14,250 --> 00:00:19,560
Today's practice is going to be
strengthening, elongating, and balancing.
4
00:00:19,560 --> 00:00:22,450
So we'll get all components
of a full body workout.
5
00:00:22,450 --> 00:00:26,410
And the important thing when we strengthen
our body is to stay strong in our mental
6
00:00:26,410 --> 00:00:27,390
focus as well.
7
00:00:27,390 --> 00:00:29,730
Let's begin with a nice stretch
at the front of our mat.
8
00:00:30,730 --> 00:00:33,751
So on the inhale, reach the arms up.
9
00:00:33,751 --> 00:00:37,185
Let's interlace fingers
turning the palms at skyward.
10
00:00:37,185 --> 00:00:41,465
Always stay strong in the core,
but allow the heart to open.
11
00:00:41,465 --> 00:00:48,282
Sticking a nice big stretch skyward and
on the exhale soften the knees and
12
00:00:48,282 --> 00:00:54,330
a gentle forward fold,
as you drop the head also empty the mind.
13
00:00:54,330 --> 00:00:57,509
And on the inhale lift
up to a nice flat back.
14
00:00:57,509 --> 00:01:00,111
And we're gonna begin our
strengthening in chair pose.
15
00:01:00,111 --> 00:01:01,900
So let's hit the hips low.
16
00:01:01,900 --> 00:01:04,509
Fire up the core and reach the arms high.
17
00:01:04,509 --> 00:01:08,792
Now today's practice is all about
variations on traditional poses.
18
00:01:08,792 --> 00:01:12,860
So we're gonna take our traditional
chair pose, and add a little flow.
19
00:01:12,860 --> 00:01:15,268
Let's start off by just
lifting the left heel, and
20
00:01:15,268 --> 00:01:18,160
establishing balance on the right foot.
21
00:01:18,160 --> 00:01:19,720
From her, engage the core and
22
00:01:19,720 --> 00:01:24,020
see if you can lift the knee up in
toward the chest, so we add core.
23
00:01:25,080 --> 00:01:27,880
And then we'll take this
to a straight leg, and
24
00:01:27,880 --> 00:01:31,940
then we'll extend the lifting leg,
and then we'll meet standing.
25
00:01:31,940 --> 00:01:34,590
Let's try that two more
times on the same leg.
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00:01:34,590 --> 00:01:36,850
Drop the hips low and inhale into chair.
27
00:01:38,040 --> 00:01:40,420
On the exhale,
bring the knee into the nose.
28
00:01:41,590 --> 00:01:44,400
On the inhale, stand up tall.
29
00:01:44,400 --> 00:01:48,170
And on the exhale, a full extension,
keeping that core strong.
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Stand on both feet.
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One more flow.
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Drop the hips low, lift the heart.
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Bring that knee up.
34
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Straighten the standing leg.
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00:02:00,580 --> 00:02:02,139
Straighten the lifting leg.
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00:02:03,230 --> 00:02:06,550
And stand up tall,
let's come back to that nice stretch.
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So balance, strength, and
flexibility in that round.
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We're gonna follow it up with side two.
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Stay low here in chair, get into
those abs, drop into those hips, and
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00:02:16,550 --> 00:02:20,070
start off just by lifting the right heel
and establishing balance on one foot.
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00:02:21,220 --> 00:02:24,550
From here, try to bring that knee in.
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00:02:24,550 --> 00:02:29,030
Straighten the standing leg and
you'll start to feel that glut kick in.
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00:02:29,030 --> 00:02:33,220
Extend the leg and come to stand.
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00:02:33,220 --> 00:02:34,660
Two more rounds together.
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00:02:34,660 --> 00:02:39,800
We drop it low, reach the arms up
on the inhale, engage in the core,
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00:02:39,800 --> 00:02:41,505
bringing the knee and on the exhale.
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00:02:41,505 --> 00:02:47,150
Lift through straight leg,
and then full extension.
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00:02:47,150 --> 00:02:48,750
Both feet down.
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00:02:48,750 --> 00:02:50,980
Last round on our second side.
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00:02:50,980 --> 00:02:53,561
Drop the hips low, keep the heart high.
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00:02:53,561 --> 00:02:56,750
And remember to keep your
mental focus as well, right?
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00:02:57,950 --> 00:03:04,480
Engage the core, extend both legs,
and come to stand.
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00:03:04,480 --> 00:03:08,300
Great, let's take a nice forward fold,
exhale.
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00:03:09,370 --> 00:03:13,880
And on the inhale, lift up to your flat
back and we'll roll through a vinyasa.
55
00:03:13,880 --> 00:03:19,690
Hands down, step it back to plank,
lower Chaturanga.
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00:03:19,690 --> 00:03:23,160
You remember level one, you can always
take those push ups on the knees.
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00:03:24,550 --> 00:03:29,880
Fire it up to downward facing dog,
enjoy a breath here.
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00:03:29,880 --> 00:03:33,540
Part of being strong is
knowing when to take breaks,
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00:03:33,540 --> 00:03:38,320
when we can come back to a reliance on
the breath, when we can quiet the mind,
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00:03:38,320 --> 00:03:41,280
because there is a lot of strength and
stillness.
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Let's take the right leg up.
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[MUSIC]
And on the exhale, step it forward and
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00:03:47,412 --> 00:03:48,132
through.
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00:03:48,132 --> 00:03:53,833
The left heel pivots down and we reach up,
so we're in a traditional warrior I.
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00:03:53,833 --> 00:03:58,113
But this all about variation, so
we're gonna open the chest and
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00:03:58,113 --> 00:04:00,180
lace fingers behind the back.
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00:04:00,180 --> 00:04:03,161
If you're tight in the shoulders,
you just go ahead and take a strap.
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00:04:03,161 --> 00:04:07,926
So what we're getting here is
Devotional Warrior, where the heart rises,
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00:04:07,926 --> 00:04:11,630
the core strengthens, and
then we add a surrender.
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00:04:11,630 --> 00:04:14,870
So let's draw the right hip back and
just begin to fold.
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00:04:16,060 --> 00:04:17,740
So as you engage the core,
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00:04:17,740 --> 00:04:23,340
your legs are strong, your thighs
are activated, yet, your heart is opening.
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00:04:23,340 --> 00:04:25,300
It's a great metaphor for life.
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00:04:25,300 --> 00:04:27,460
When we're going through challenge,
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00:04:27,460 --> 00:04:31,550
sometimes the best solution is to
keep the heart lifted and open.
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00:04:32,560 --> 00:04:34,300
So now we're in a bit of endurance, so
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00:04:34,300 --> 00:04:38,410
give it two more breaths here,
let the thigh fire up.
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00:04:38,410 --> 00:04:39,690
Let the core activate.
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00:04:39,690 --> 00:04:41,946
Let the back leg be strong.
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00:04:41,946 --> 00:04:42,957
[MUSIC]
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00:04:42,957 --> 00:04:46,672
And then on the inhale, reach all the way
up back to our traditional warrior I.
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00:04:46,672 --> 00:04:50,100
Let's take a vinyasa between,
step it back.
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00:04:51,338 --> 00:04:57,180
Lower Chaturanga, and inhale through
up dog or cobra, if you're level one.
84
00:04:58,350 --> 00:05:01,443
And exhale, downward facing dog.
85
00:05:01,443 --> 00:05:04,302
A moment to quiet the mind and
deepen the breath.
86
00:05:04,302 --> 00:05:08,825
[MUSIC]
87
00:05:08,825 --> 00:05:12,260
Side two, let's lift the left leg up.
88
00:05:12,260 --> 00:05:16,520
Step it all the way forward,
right heel pivots down.
89
00:05:16,520 --> 00:05:19,520
We come to our traditional Warrior I.
90
00:05:19,520 --> 00:05:21,890
And then we add our fun
HealthiNation spin.
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00:05:21,890 --> 00:05:25,980
We're gonna open up the heart,
interlace the awkward index finger on top.
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00:05:27,090 --> 00:05:31,070
Lift for that heart opening,
front shoulder stretch.
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00:05:31,070 --> 00:05:35,290
And on the exhale,
draw in the left hip back, just fold.
94
00:05:36,410 --> 00:05:42,024
So on the inhale we find space, and
on the exhale we find surrender.
95
00:05:42,024 --> 00:05:45,380
And in yoga, we practice
something called a non-attachment.
96
00:05:45,380 --> 00:05:50,190
So as we're taking these next few breaths
in surrender, it's about surrendering our
97
00:05:50,190 --> 00:05:53,540
expectations of what we think
our life should look like, or
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00:05:53,540 --> 00:05:55,800
what we think this pose should look like.
99
00:05:55,800 --> 00:05:58,560
And make our life and
our pose our own instead.
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00:05:59,700 --> 00:06:00,840
So one more exhale.
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00:06:01,970 --> 00:06:07,031
And then confidently, reach up,
channel your inner and outer warrior.
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00:06:07,031 --> 00:06:13,790
Bring the hands down, step to plank and
we'll take our last vinyasa of this flow.
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00:06:13,790 --> 00:06:18,819
Heart raises, bring it back for
that moment of stillness and
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00:06:18,819 --> 00:06:21,589
our breath downward facing dog.
105
00:06:21,589 --> 00:06:24,244
Heels up, bend the knees.
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00:06:24,244 --> 00:06:26,880
Level one, you just step to the front.
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00:06:26,880 --> 00:06:29,370
Level two, you can add that little hop.
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00:06:29,370 --> 00:06:35,720
And then let's take a big stretch skyward,
as we begin opening that beautiful heart.
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00:06:35,720 --> 00:06:37,420
[MUSIC]
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00:06:37,420 --> 00:06:41,088
Hands to center and
we're gonna take a big wide step out.
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00:06:41,088 --> 00:06:44,587
So we're gonna be moving through
some challenging, strengthening and
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00:06:44,587 --> 00:06:45,745
balancing poses here.
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00:06:45,745 --> 00:06:49,242
I'm gonna have you angle your feet
to your right and extend the arms.
114
00:06:49,242 --> 00:06:52,182
You want to keep a softness
in this front knee, and
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00:06:52,182 --> 00:06:54,216
reach forward with the right arm.
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00:06:54,216 --> 00:06:57,315
And I want you to keep your
heart following our rule,
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00:06:57,315 --> 00:07:00,209
which is, heart always open,
and turn upward.
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00:07:00,209 --> 00:07:02,280
From here, we're gonna move to triangle.
119
00:07:02,280 --> 00:07:05,330
So, your right fingertips
come down to the shin.
120
00:07:05,330 --> 00:07:07,270
Your left arm reaches up.
121
00:07:07,270 --> 00:07:11,000
Your core stays strong, and
you turn the chest upward.
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00:07:11,000 --> 00:07:13,869
So, when in doubt in yoga,
the heart is always rising.
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00:07:13,869 --> 00:07:17,000
Now, this is plenty challenging,
we're working on endurance.
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00:07:17,000 --> 00:07:19,990
But again, we're gonna go for
variations on triangle.
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00:07:19,990 --> 00:07:21,750
So, here's the first one.
126
00:07:21,750 --> 00:07:24,060
Bottom arm reaching forward.
127
00:07:24,060 --> 00:07:28,170
Getting a lot of work for the side waist,
the outer hips, the legs, and
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00:07:28,170 --> 00:07:30,080
of course, the front abdominal wall.
129
00:07:30,080 --> 00:07:33,590
And if you're feeling like a level
three advanced yogi today,
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00:07:33,590 --> 00:07:37,350
you can try the next option,
which is both arms.
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00:07:37,350 --> 00:07:40,800
Full side body engagement,
and one deep breath here.
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00:07:40,800 --> 00:07:42,630
See if you can smile
through the challenge.
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00:07:43,930 --> 00:07:48,300
And then let's sweep it up to warrior II,
and come to stand.
134
00:07:48,300 --> 00:07:50,663
Always a moment of stillness to regroup.
135
00:07:50,663 --> 00:07:53,310
And then we try that
same feet on side two.
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00:07:53,310 --> 00:07:59,498
So strong core, long legs, big wingspan,
and then start to reach forward.
137
00:07:59,498 --> 00:08:04,170
And as your left arm reaches forward,
your heart turns open and upward.
138
00:08:04,170 --> 00:08:05,350
Left hand down, right arm up.
139
00:08:06,450 --> 00:08:10,130
So in triangle, you think about
activating the front abdominals and
140
00:08:10,130 --> 00:08:12,800
lengthening the tail bone
toward the back heel.
141
00:08:12,800 --> 00:08:17,040
And what that does, it gives us great
support for that fragile low back.
142
00:08:17,040 --> 00:08:20,897
So it'll prevent low back injuries and
help stabilize our core.
143
00:08:20,897 --> 00:08:24,124
From here, if you're feeling
strong in that low back area,
144
00:08:24,124 --> 00:08:27,307
you reach the bottom arm forward,
a lot of side waist work.
145
00:08:27,307 --> 00:08:32,880
And then if you dare, here's your most
advanced level, which is both arms.
146
00:08:32,880 --> 00:08:36,720
And remember, it's only advanced if
it comes from a place of integrity.
147
00:08:36,720 --> 00:08:39,417
Which means the spine is long,
the core is strong, and
148
00:08:39,417 --> 00:08:41,421
there's no hunching in the shoulders.
149
00:08:41,421 --> 00:08:44,210
And then if you can smile,
you've really nailed the pose.
150
00:08:45,270 --> 00:08:46,520
Bring it up to center.
151
00:08:47,680 --> 00:08:49,130
Take a moment of stillness.
152
00:08:49,130 --> 00:08:50,621
So we have one more pose to learn.
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00:08:50,621 --> 00:08:53,151
And I always like to save
the most challenging poses for
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00:08:53,151 --> 00:08:57,160
the end in our intermediate flows,
so give yourself permission to fall.
155
00:08:57,160 --> 00:09:00,050
Same muscles, just adding a balance.
156
00:09:00,050 --> 00:09:03,740
So we're actually gonna start
almost as we do in triangle.
157
00:09:03,740 --> 00:09:07,650
We're gonna find a little bit of a lunge,
right finger tips find the mat,
158
00:09:07,650 --> 00:09:10,790
and the left leg lifts.
159
00:09:10,790 --> 00:09:14,930
And again, our rule, the heart
center is open and turned upward.
160
00:09:14,930 --> 00:09:17,250
So the pose called half moon.
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00:09:17,250 --> 00:09:21,271
So of course, this is traditional half
moon and today's about variations.
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00:09:21,271 --> 00:09:24,750
So we're gonna add some lunges for
a little fitness flair.
163
00:09:24,750 --> 00:09:26,880
I'm gonna shift my gaze down,
it's helpful for
164
00:09:26,880 --> 00:09:31,920
balance, add a lunge to the standing leg,
and press it straight.
165
00:09:33,030 --> 00:09:33,750
Try two more.
166
00:09:33,750 --> 00:09:36,950
Inhale, lunge, exhale, press.
167
00:09:36,950 --> 00:09:41,950
And on the last one,
we're gonna try adding a lunge, and
168
00:09:41,950 --> 00:09:47,720
lifting up to the balance, and
then find our way back to warrior II.
169
00:09:47,720 --> 00:09:50,604
Tricky, that last option,
I tip over all the time.
170
00:09:50,604 --> 00:09:55,030
We're gonna go ahead and spin our toes the
other way and check it out on side two.
171
00:09:55,030 --> 00:09:58,790
So, same thing, we begin like triangle but
we add the lunge, so the left hand can
172
00:09:58,790 --> 00:10:03,970
come down, we press our weight into
the left leg and engage the core.
173
00:10:03,970 --> 00:10:10,290
Heart turns up, heart opens and then we
shift our gaze down to assist in balance.
174
00:10:10,290 --> 00:10:14,370
And just for a little extra strength,
we're gonna add those lunges.
175
00:10:15,370 --> 00:10:17,620
Press the leg straight.
176
00:10:17,620 --> 00:10:21,750
We remember that all movement originates
from the strengthened stability of
177
00:10:21,750 --> 00:10:22,530
our core.
178
00:10:23,840 --> 00:10:25,519
Last one here.
179
00:10:25,519 --> 00:10:30,021
And then if you wanna join me,
you try to balance, and
180
00:10:30,021 --> 00:10:34,838
[LAUGH] you sweep it back up to center,
hands to the heart.
181
00:10:34,838 --> 00:10:38,035
I think we deserve a little
internal round of applause for
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00:10:38,035 --> 00:10:40,510
all that strong balancing alignment work.
183
00:10:40,510 --> 00:10:44,723
I hope you enjoyed today's variations
on traditional yoga poses, and
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00:10:44,723 --> 00:10:48,105
I'll see you back here on the mat,
with HealthiNation.
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[MUSIC]
NULL