Feel The Power! Yoga Upper Body Arms Workout! Power Yoga For Arms Routine, 25 Minute Workout!

hey there my name is Liberty welcome back to my power yoga Series today we're going to be targeting arms you don't need any blocks or any other prop for today's class so let's go ahead and get started if you're in a place that you cannot do this video with me right now save it into your watch later list enjoy me whenever you have the time okay for today's class we're going to start sitting on the middle of your mat cross-legged position if this feels a little bit too uncomfortable you can always place a pillow or something to elevate your hips a tiny bit more whenever you're ready take a deep inhale through the nose try and lengthen your spine as you bre out bring your shoulders down and back good once more take a deep inhale try and sit a little taller as you bre out relax your shoulders down and back good with the next inhale bring your shoulders towards your ears lift up as you exhale with momentum Let It Go good we'll do that twice more breathing LIF your shoulders exhale let it go last one inhale lift up as you bre out let all the weight of the day go away good take an inhale to reach your arms up to the ceiling good and as you breath out Bring Your Hands back down around yourself once again inhale reach your arms High good this time as you exhale release the right hand down to the right side of your space take an inhale to reach high with the left arm as you bre out slowly bend your left elbow start coming towards the right side of your space feeling the stretch on the whole left side body keep your left glute on the Ground full bre in good and as you breath out bring your left hand onto your right knee Brea in left the right arm up twisting towards the left side you exhale you can stay here maybe you relax your left shoulder towards your left ear to feel the stretch under the right side of your neck deep inhale here good as you breathe out bring your left right hand to grab onto your left knee both knees are lifted take an inhale to bring your belly closer to them chin to the ceiling open the heart as you breath out press your chin towards your chest shoulders forward lean back good once more breathing to open exhale to push away good inhale come back up exhale release both hands next to your body knees relax to the ground other side take an inhale bring both arms High exhale bring the left arm down to the ground breathing reach higher with the right arm breathe out to slowly start bending both elbows for cactus arms leaning to the left side take a deep inhale good as you exhale bring the left hand to the right hand towards the left knee breathing left arm goes half breathe out lean all the way towards the right side of your space right ear can come to your right shoulder to lengthen the left side of your neck take an inhale exhale to bring both hand the other hand towards your knee Brea in left both knees roll the shoulders back open your heart exhale chin to chest press back once more breathing come up exhale press back good inhale come up exhale release your hands right next to your body slowly start coming into a tabletop position bringing your hands and knees on the ground stacking joints on top of joints shoulders on top of your hips knees underneath your knees underneath your hips shoulders on top of or top of your wrist tuck your toes take an inhale draw the navl in breathe out to push the far away lift your knees up the ground good take an inhale to stay here your trying to lengthen your arms a tiny bit more shoulder blades away from each other breathe out good one more deep inhale good stay in here as you exhale start working your feet back find a high plank try to notice that you're not arching your low back and your high plank you're trying to bring the tailbone down towards the ground navl in and up good with the next inhale lean slightly forward we're going to practice chaturanga to warm up the arms so maybe you bring your knees on the ground for more support you want to bring your shoulders P your wrist hug your elbows Lean Forward come as low as you can go and then push up squeeing your glutes hard to the ceiling good take an inhale here exhale come into your down dog send your hips up and back we're going to do that twice more breathing Lean Forward High plank remember you can always bring your knees on the ground as you breath out your shoulders go forward elbows bent come as low as you can maybe stay here inhale to open your heart squeeze the butt lift the legs good and as you exhale roll over your toes send your hips up and back beautiful last one inhale lean forward this time without knees exhale bend your elbows go as low as you can nice feel the fire in your elbows you want to make 90° Bend slowly opening up your heart and then roll all the way up and back down dog move your hips side to side maybe you P one foot and the other take a deep inhale and deep exhale as you breing send the right foot up and back flex your toes exhale bring your right foot in between your hands bring the left heel on the ground for warrior one take an inhale to reach all the way up hands to the ceiling as your we out open your arms in Cactus elbows as high as your shoulders take an inhale try and connect your elbows towards the back of your space exhale release your hands behind your back and interlace your fingers breathing to open your heart gaze forward exhale humble Warrior right shoulder inside of your right ear inside of your right knee send the head forward Press Your Hands away from you take a deep breath in deep breath out good as you inhale reach your hands back up exhale release your hands to the ground Brea in left the right arm high twisting to the right side breath out flex your toes start pivoting your right knee to the right side of your space flex the back toes and start bringing both feet towards the outer edges good you're keeping the back you're keeping the back leg very extended push with the left hand take an inhale here breathe out to come a little lower few more like that inhale lift exhale down breathe in LIF exhale lower last one lift exhale come down good inhale left exhale right hand down right foot back bend your elbows chaturanga inhale up dog exhale down dog nice other side inhale left foot goes High exhale left foot in between your hands right heel comes back on the mat take an inhale to reach your arms to the ceiling exhale open your arms in Cactus you really want to try and keep your elbows as high as your shoulders heart going forward forward elbows back exhale release your hands behind your back and interlace your fingers take an inhale to open the heart good exhale Lean Forward left shoulder inside of your left knee relax the head looking at the back foot keep bending the front knee eventually maybe you bring your head all the way down to the ground take a deep inhale breathe out as your breing start coming all the way up hands to the sky breathe out hands hands to frame your left foot inhale lift the left arm high exhale flext toes pivoting towards the outer edges left foot goes left hand goes back good few more inhale lift exhale lower breathe in lift exhale down last one left exhale hand on the ground left foot back bend your elbows chaturanga inhale up dog exhale down dog good keep ping your feet take a deep breath in and let it go we're going to add on take a breathing send the right foot high exhale right knee right elbow inhale High exhale knee to nose breathing reach exhale right knee left elbow connect and hold stay for three Lift High for two inhale bring it high exhale right foot in between your hands left heel comes on the ground inhale for warrior one exhale Open Arms in Cactus breathing keep opening your heart exhale hands behind your back interlace your fingers inhale open your heart exhale humble Warrior deep inhale here full bread out as you inhale come back up good this time as you exhale Warrior Two pivot the back foot as to the side open your arms in at keep bending the front knee a tiny bit more looking at the front leg as you inhale revert your triangle lengthen the front leg reach up and back your left hand can go down through your left leg or maybe you send it behind your back towards your right leg full inhale here breathe out last breath in exhale to revent the right knee arms are open as you inhale send your left arm high exhale bend your left elbow bring your hand behind your neck bringing your right hand behind your body try and connect your hands maybe you can grab them maybe you can hold them to a tel take an inhale to open your heart breathe out try and sit a little deeper good take a deep inhale you're opening your arms here exhale sit a little lower good once more fold it in let it out with the next inhale rever your triangle once more exhale cbel your hands to the front of your space take an inhale to reach your right arm high exhale Horizon Lounge flex your T toes open to the side adding on inhale left exhale bring your right hand down on the ground breathing send the right foot all the way up and back exhale slowly with control start bending one elbow down then the other keep your right foot as high as you can you're trying to keep your elbows right underneath your shoulders this is Dolphin pose with one leg lifted take an inhale to try and lift High here good as you breathe down slowly start leaning forward towards your to fingers inhale press back up exhale forward breathing up exhale forward last one up exhale forward hold there take an inhale deep exhale last bre in exhale right foot down on the ground take an inhale find your dolphin pose now this time you're sending your chest in between your arms towards your legs and as you bre out press with your hands left the elbows take an inhale in your down dog let it out Brea in left arm goes High exhale left knee left elbow inhale High exhale knee to nose breathing up exhale twist left knee right elbow hold there for three hold for two inhale reach up exhale left foot in between your hands back heel on the ground take an inhale to reach your arms to the ceiling exhale bend the front knee arms in Cactus Brea in open the heart exhale hands behind your back inhale press open exhale humble Warrior left shoulder inside of your left knee relax your head take a deep inhale and Let It Go as your breathing slowly start coming back back into Warrior One exhale too to the side for Warrior Two take a few seconds here front toes facing forward back toes facing towards the long edge of your mat try and bend the knees up a a tiny bit more and lift your arms as high as your shoulders take a deep inhale deep exhale as you inhale rever your triangle leaning all the way up and back lengthen the front leg exhale back into your Warrior Two take an inhale to LIF the left arm high exhale bend the left arm and have the back of your neck slowly bringing the right arm around and across same thing on the other side take a deep breath in try and sit a little deeper you can use your head to push the arms back to keep opening your shoulders one more deep inhale Let It Go with the next inhale release your arms High exhale release your hands to the back to the mat take it can inhale to send the left foot up and back exhale slowly Bend one elbow then the other to feet on this other side keep the leg LIF as high as you can to flex your toes now push-ups Lean Forward press back few more forward and back last one go forward and bring it back go slowly bring the foot on the ground knees on the mat if your shoulders are speak to you we're going to take two rounds of breath forehead on the ground Palms to the back of your space and turn it up this will relax your shoulders a tiny bit more since we've been opening them a lot take one deep inhale full exhale good breath in and let it go take as much time as you need here and whenever you're ready slowly start finding me back in down dog we're going to add on into that little flow take an inhale send the right foot high exhale right knee right elbow breathing reach up exhale knee to nose inhale High exhale right knee left elbow now you can stay here or maybe you kick the right foot to the left side of your space back heel comes on the ground breathing to LIF the left arm high you're using your bottom hand to push yourself away lift your hips take an inhale deep exhale once more deep breath in exhale Top Hand goes down Brea in right foot goes High exhale right foot in between your hands left heel on the ground inhale hands up exhale release your hands behind your back interlace your fingers breathe in open your heart exhale humble Warrior inhale come back up exhale Warrior Two breathing front leg arm up breathe out try and grab your fingers deep inhale here breathe out bend a little forward inhale release exhale stay breathe in rever your triangle breathe out carel your hands to the front of the mat inhale right arm up exhale Horizon open up good inhale come back up exhale stay here left the heel of the mat take an inhale to prepare as so exhale send the right foot all the way to the back of your space side plank using the bottom arm to push the floor away left elbow away left shoulder away from your ear take an inhale good listen carefully exhale Top Hand goes down flip your heels lift the other one inhale to stay exhale left elbow goes down on the ground breath in lift the right arm up good exhale bring the top elbow back down the ground wearing a for and plank take an inhale to walk your feet forward forward forward Ward breathe out you can always bend your knees now that you're here same thing push-ups inhale Le forward exhale press back two more lean forward and back last one forward and back good leaning forward Stay Stay Stay maybe walk your feet a tiny bit closer deep inhale good and as you read out walk your feet all the way back belly on the ground walk your elbows a little bit forward so they can be underneath your shoulders press the elbows down and back take an inhale to open your heart exhale chin to chest pelvis down lift the naal good once more breathing relax open up exhale chin to chest press down good inhale up exhale push away tuck your toes LIF your your knees slowly walk your feet forward push the hands away back into down dog other side take an inhale send the left leg High exhale left knee left elbow breathing up exhale knee to nose inhale High exhale twist you can stay here or same thing left foot to the right side left in your back bringing your back heel on the ground lift the right arm take a deep inhale this is your falling triangle deep exhale last breathing exhale top hang goes down breathing three-legged down dog exhale left foot in between your hands back heel down inhale Warrior One exhale hands behind your back interlace your fingers breath in open the heart exhale humble Warrior inhale come back up exhale Warrior Two inhale front arm up exhale cow face arms grabbing onto your arms take an inhale keep sending the top elbow up exhale keep bending the front knee down good last inhale exhale release inhale rever your triangle leaning all the way up and back exhale Curel both hands to the front inhale left left arm goes High exhale Horizon send it to the back good inhale come back up bring that toes down heel up exhale left foot goes back side plank push the floor away with the bottom hand take an inhale LIF your hips higher exhale left hand down flip your heels breathing in side plank on the other side exhale top arm down for and plank pivot around breathing hold here exhale dolphing pose both hands down walk your feet now this is you've been warming up your arms opening your shoulders a lot so maybe you you stay here maybe you play with left the one leg and then bring it down then the other and down maybe you play with teeny tiny jumps feeling the strength of your arms keeping you there one leg down one leg lifted and then you do the other side play here for a few rounds of breath and once you're happy slowly bring your knees on the ground sit on your heels hands to the back of your space take a deep inhale and deep exhale once more full bread in and let it out the next inhale slowly use your hands to lift the body up as you bre Out start finding yourself in a seated pose sending your feet forward you're going to bring your feet as wide as your mat grab opposite knees take an inhale to pull your torso forward exhale bring your chin to your chest open your knees wide this is to release the pressure on your shoulder blades take a deep breath in let it go inhale come back up exhale change Sid whichever arm was on the bottom bring it on the top inhale to pull forward exhale chin to chest lean back good inhale come back up as you exhale slowly bring yourself back to laying on the mat you're going to bring your self back into your spin pose like you did before this time open your right arm to the right side of your space keep the right wrist as high as your right shoulder left hand behind underneath your left shoulder bend your left foot slowly start putting the left foot behind your right leg for a shoulder opening you can stay here or maybe you bring your left hand behind your low back you can stay there or maybe you reach for your left foot and press it against your glute for a quad stretch last option will be grabbing your foot and kicking it to the ceiling for a hamstring stretch whatever you are you're trying to keep your right hand in alignment with your right shoulder head on the ground take a deep inhale good and as you exhale slowly bring that foot down or release the hand on the mat this time bring your left wrist as high as your left shoulder on the other side right hand on the right underneath the right shoulder bend the right knee right foot goes behind the left leg you can stay here or bring that right hand behind your low back you can hold grab onto your foot and press the foot towards your glute or maybe if it feels good for you you start kicking that right foot all the way up to the ceiling know that you don't have to have a hold onto your foot foot you can grab onto your Cal of your leg just feeling the stretch here balance it on the left side body take one more inhale there deep breath out full bread in exhale slowly release that foot on the ground with an ex inhale slowly start bringing the top of the feet against the mat and tap your feet a tiny bit to release the ankles and from here take a few seconds to find find your last resting POS of choice maybe you take a child's pose maybe you lay on your backs maybe you take a happy baby whatever it is just allow yourself to have a few more seconds of resting releasing of the arms and calming down your breath hope you enjoy your rest welcome to yoga plus courses available from pupil to Yogi sort by yoga Fitness and instructors create your own routines access the pose Library yoga plus by psyche truth available on Google Play and the App Store join us for 14 and 30day programs 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