Full Body Flexibility Power Yoga, 25 Minute Yoga Routine for Beginners & Advanced

hi there my name is Liberty welcome back to my power yoga Series today we're going to Target the whole body you don't need any props for this class so let's go ahead and get started if you cannot do this video with me right now go ahead and save it on your watch later and join me whenever you can okay so let's go ahead and get started standing in the middle of your mat look down at your toes make sure they're facing straight forward make sure your heels are right below your knee knees your knees are right below your hip bones and then try and lengthen the spine take a deep inhale grow tall from the crown chakra reach up to the ceiling as you breath out relax your shoulders down and back take an inhale you can stay here or flip your palms to the front of your space as you exhale maybe you close your eyes and take a few seconds here to just start tunning in with your body noticing how you're feeling allow for your breath to bring the to be the bridge between you and this present moment start calming down the mind take a deep breath in open mouth Let It Go good once again deep inhale open mouth let it out good as you inhale reach your hands around and up lengthen the spine as you breath out release your hands around and down good feel more like that Brea in reach high exhale bring your hands around and down last one Brea in reach this time as you breathe out bring your feet together release the right hand down take an inhale to reach high with the left arm as you exhale start leaning towards the right side of your space take a deep breath in exhale lean a tiny bit more keeping your armp to the front of your space try to reset the arge to Arch down keep opening the heart deep inhale breathe out inhale to bring both arms High exhale to send the left hand down breathing reach high with the right arm exhale lean towards the left side of your space once again your torso is still facing to the front of your mat take an inhale exhale lean a little more breathing bring up both arms High as you exhale twist to the right side of your space your right hand will go down and your left arm will go forward now here sometimes your torso will flip try and keep your hips facing forward just the arms are twisting to the right side good take a deep inhale full breath out maybe you look at your back fingertips as you inhale bring it high up exhale twist to the other direction same thing resist the urge from twisting for the whole body just from the navl up draw the navl in breathe out out inhale bring your hands to Center once more exhale lean to the right side breathing arms up exhale lean to the left inhale hands high exhale twist to the right breath in arms up exhale twist to the left inhale reach up this time exhale spread your feet a little bit wider in your hips Open Arms in Cactus heart to this Sky take a deep inhale there good and as you exhale send your hands forward and down forward fold take a few seconds here you can bend your knees to relax your lower body lower back maybe grabbing opposite elbows and rocking a little bit side to side you're just warming up the body so far so be gentle with your body maybe your knees need to be a lck Bend right now shake the head yes maybe shake the p no good last inhale exhale to release your hands on the ground take an inhale halfway LIF lengthen the spine push your The Shins away exhale forward fold once more Brea in halfway LIF exhale forward fold hands on the mat set one foot back then the other take an inhale to lean forward High plank shoulders on top of your wrist few seconds here to Pedal your knees feeling the stretch on the back of your cves full inhale deep breath out as you inhale Le All the Way Forward exhale slowly bend your elbows come all the way down onto your bellies onct the toes bring your hands right next to your shoulders take an inhale to push away baby cobra keep gazing at the top edge of your matou Engage The glutes exhale to come back down once more breathing LIF exhale lower good inhale LIF this time as you exhale LIF your feet and hands up the ground squeezing your glutes towards each other try and lift a little higher keep gazing at the front edge of your space take an inhale deep exhale now you can hold here if this feels like a lot of challenge if you want more challenge take an inhale send your hands forward exhale Cactus arms left the Torso few more breathing forward forward breathe out LIF inhale reach exhale open last one reach exhale open breathe in to lift everything higher breathe out Bring It On The Ground bring your hands onto a fist bend your knees and wind you wiper your feet side to side to reset the spine good slowly start bringing your feet back down on the ground hands right next to your body tuck your toes take an inhale push up high plank exhale hips up and back down dog deep inhale let it out with the next breathing bend your knees look forward exhale walk your feet to the front of the mat forward fold take an inhale halfway LIF exhale forward fold Brea in to come high up exhale hands to Your Heart Center inhale reach your arms up exhale grab the left wrist with your right hand Brea in pull up exhale lean to the right side inhale lift the left heel off the ground exhale step the left foot behind the right foot then bend both then bend the right knee to pull a little bit more towards the right side of your space FB in here as you exhale Bend both knees torso forward hands back turn your palms to face the ground squeeze your inner thighs against each other take an inhale reach your arm arms up exhale hands back good once more breathing reach up exhale send your hands back good inhale come back up this time bringing your right left leg with you good and as you exhale slowly send the left foot all the way to the back of your space frame the right foot take a few seconds here to rock a little back and forward or maybe up and down whichever way feels good for you deep inhale breathe out slowly release the left heel on the ground take an inhale to come into Warrior One breathe out release your hands behind your back interlace your fingers inhale press the hands away up the heart exhale humble Warrior right shoulder inside of your right knee take a deep inhale here good as you exhale slowly with control start lengthening the front leg release relas your hands bend the back knee finding skandasana one-legged Yogi squat back of your space your right toes can be flied off to the ceiling or maybe you press the foot against the ground and now you're pulsing your left leg up and down for a few seconds keep the left heel on the ground on this one take one more inhale deep exhale forward in as you exhale send your hands to the front of your space frame the right foot take an inhale send the right leg up and back Rel leg it down dog exhale Lean Forward High plank Brea in hold here exhale bend your elbows chaturanga inhale up dog exhale down dog good take an inhale bend your knees exhale walk your feet to the front of the mat breathe in halfway lift breathe out forward fold inhale to come up Mountain pose exhale hands to your heart inhale reach up exhale grab the right wrist with the left hand pull to the left side Brea in lift the right heel bre out right foot goes behind the left bend the left knee pull towards the left side for a deeper stretch take an inhale here exhale torso forward hands back flip your palms to face the the floor as you inhale keep the Torso down LIF the Torso keep the legs down exhale SW it back one more up Let it go inhale reach exhale flip it back bring your right leg inhale onelegged Yoga Yoga stand good hold there take an inhale as you exhale slowly send the left foot all the way the right foot all the way to the back of your space take a deep breath in here good with the next breathe out release the ble on the ground inhale Warrior One reach your arms up exhale release your hands behind your back and interlace your fingers Brea in to open your heart exhale left shoulder inside of your left knee relax the head look at the back foot keep sending your hands all the way as far forward as you can take an inhale exhale skandasana back of your space bend the right knee hands onto your heart you're sending pivoting the back foot towards an angle to the back back of your space pulsing up and down for a few seconds here remember the left toes can stay up to the ceiling or the foot can be on the ground both feet are in an angle take one more inhale there it go deep bre in exhale to our wheel your hands to the front inhale left foot goes up and back three-legged exhale lean All the Way Forward High plank bend your elbows chaturanga inhale up exhale down dog wiggle your hips a tiny B here take a deep breath in and let it go good we're going to add on take an inhale bend your knees look forward exhale maybe you walk forward or maybe you do a tiny jump to the front of your space inhale halfway LIF exhale forward fold breathing reach up to the ceiling exhale hands onto your your heart we're going to add onto that little flow breathe in arms High breathe out lean to the right inhale lift the left heel exhale left foot behind the right bend the right knee breathing to hold exhale bend down inhale send it up exhale down once more up exhale lower stay here maybe you hold with your hands where they are maybe on your heart maybe your foot stays on the ground maybe you LIF left the foot off the ground keep your hips low take one inhale one deep exhale as you're breing one leged standing bring in the left leg with you you can keep it here or maybe if you have the T the the balance you can kick the foot All the Way Forward take a deep inhale breathe out even if your foot is left lengthen or your knees bent see if you can pulse up and down for five 4 3 three two last one good Now swipe the foot all the way back before it lands on the ground flex your toes Warrior three hands are in your heart you can bring your hands down and push the floor away so that you're lengthening the spine holding there take a deep inhale breathe out last breath in exhale slowly release the back foot on an angle readjust your footing right toes facing forward left toes an angle breathe in arms High Warrior One breathe out hands back inhale push away exhale humble Warrior inhale hands away from you exhale skandasana back of your space release your hands come low breath breath in here breathe out travel to the front of the mat frame the right foot inhale right foot goes up and back exhale right knee right elbow inhale High exhale knee to nose breathing up exhale right knee lift up we connect and hold stay for three hold for two inhale three-legged down dog exhale High plank bend your elbows chaturanga breathing up dog breathe out down dog nice other side take an inhale bend your knees a tiny bit as you read out maybe you jump all the way forward nice inhale halfway lift and exhale forward fold inhale Mountain pose exhale hands to your heart other side Brea in arm side exhale lean to the left breae in LIF the right heel exhale right foot behind the left breathing bend the left knee exhale torso forward hands back inhale arms forward exhale sit low one more breathing arms forward exhale sit low now you can stay here or slowly keeping the bend on the front leg start left on the back foot of the ground you're really trying to bring that right knee behind your left calve keeping the heart higher than your hips balancing there beautiful take one more inhale breathe out inhale for onelegged standing bringing the right leg with you arms to the ceiling now you can stay here or if you did on the other side really pressing with the bottom leg kicking the foot to the front of your space trying to keep the heel as high as your hip take an inhale maybe you hold or maybe you pull up and down for five 4 3 2 good slowly Warrior 3 kick the foot back hands onto your heart you want to make a straight line between your head and your back foot tiny bend on the bottom leg full inhale Let It Go last bre in exhale slowly release that foot for warrior one inhale arms up exhale hands behind your back inhale interlace your fingers open the heart exhale humble Warrior left shoulder inside of your left knee take a deep breath in exhale one legged Yogi squat go to the back of your space bend the back knee now you can stay here hold pose for three for two and War inhale send the arms to the front exhale left foot goes up and back breathing flex your toes left the higher exhale left knee left elbow inhale High exhale knee to nose breathing up exhale left knee right elbow hold there for three for two inhale send the back up exhale lean All the Way Forward High plank bend your elbows inhale up dog exhale down dog forward in deep breath out take an inhale bend your knees look forward exhale tiny jump or steps to the front of your space inhale halfway lift exhale forward fold breathing to come high up exhale hands onto your heart center good we're going to add on a tiny bit more Brea in hands high breathe out lean left breath in left foot lifts exhale lean to the right breathing hold here exhale hands back towards the forward take an inhale send the arms up exhale back down two more breathing up exhale back down last one lift exhale send the back lift the foot good now you can stay here or maybe you can reach for your left foot with your right hand power with that bottom leg start lengthening up to find a aners pose keeping the balance there take a full inhale deep exhale one more Brea in make sure you're still hold that you're only holding the pose not the breath good as you exhale let that foot go all the way to the front keep the foot lifted now you can grab it under your left leg maybe under your left calve maybe you reach for your toes try and lift the leg as high as you can take a full inhale good and slowly let go of that foot kick it back Warrior three deep bre in make sure your toes are facing down breathe out one more deep inhale exhale Warrior one foot down on the ground inhale arms to the sky exhale release behind your back inhale open your heart exhale humble Warrior now this time for more challenge keeping your bind take an inhale prepare exhale lengthen the front leg seat to the back of your space keeping your hands good maybe you pounds maybe you hold see how low you can go maybe you bend down down down until you come all the way down on the ground keeping your heel on the mat chest open take one more inhale maybe challenge yourself without hands breaths All the Way Forward hands on the mat breathing send the right foot up and back this time exhale bend your right knee stack your hips on top of each other you can stay here you can draw circles with your ankle maybe with your knee or maybe you flip your dog by slowly start sending the right foot behind the left leg slowly with control once it touches the ground take an inhale and roll your pelvis up to the ceiling take an inhale to open your heart good exhale Top Hand goes down high plank bend your El elbows chaturanga inhale up dog exhale down dog beautiful we inhale Let It Go breathing bend your knees to forward exhale jump forward inhale halfway LIF exhale forward fold breathing come up exhale hands to the heart last side breae in reach high exhale L left Brea in right foot up exhale right foot behind the left inhale bend the knee exhale torso forward hands back inhale reach up exhale send it back last one up exhale send it back stay in here maybe you left the right foot maybe you reach for the right foot with the left hand with control slowly press the foot against your hand start lengthening the bottom leg find your dancers pose take one more inhale there good exhale to slowly release the foot flip it all the way towards the front of your space your knee can be Bend or maybe you extend the foot now here you can grab the bottom of your leg your knee your Cal your toes notice how your maybe your arch in the spine can you roll the shoulders back sit stand up taller good full inhale here exhale for warrior three with control start sending the foot back flex your toes take an inhale exhale release the foot down on the ground Brea in arms to the sky exhale hands behind your back interlace your fingers inhale open up exhale humble inhale to stay exhale maybe with your hands you come all the way to the back of your space bend the back knee take a full B in here good breathe out last inhale exhale send your hands to the front of your space take an inhale left leg goes up and back exhale you can hold or Dr circles with your ankle or your knee or if you're flipping your dog slowly sending the left foot with control slowly behind the right leg your right foot is going to be pivot towards the outer edge one sit down take an inhale to lift your hips exhale to close your shoulders bend your elbows chaturanga inhale up dog exhale child's pose this time forehead on the ground take a deep breath in as you exhale try and release all the energy you just made once more deep inhale and let it out slowly start walking your hands hands closer to you until you find yourself Seated on your knees flip your feet towards one side or the other and bring your legs into butterfly your SES of the feet will be together knees are falling outwards grab the outside of your feet and pull your pelvis forward towards them try and lengthen the spine take a deep inhale good as you bre out try and relax maybe your knees are a little lifted that's totally fine whatever you are you're just trying to sit up tall take one more inhale there if this feels good and you like a deeper stretch slowly bring your chin to your chest maybe you hold maybe you Arch down maybe you stay but you can also walk your hands all the way to the front of your space lengthening the spine and then rest it on the ground take a full [Music] inhale deep exhale as your bre in slowly start coming out as your bre out bring your hands behind yourself send your feet to the front of your space feet open as wide as your mat and just windsh wiper your feet a little bit side to side whenever your legs are towards the right side take an inhale to lift the left arm high exhale left hand outside of your right knee use that connection to pull and twist look at the back wall deep de inhale exhale try and twist a little deeper breathing to come to Center exhale send the knees to the other direction breathe in right arm high breathe out right hand outside of your left knee use it to pull in twist looking at the other direction breathe out inhale slowly come into Center as you exhale grab the back of your thighs and with control start laying yourself on the ground maybe you're going to take a shasana laying on the ground pose you can take a child's pose maybe a happy baby just Chase choose a pose that is going to allow you to relax release your breath release the control of your muscles and enjoy thank you welcome to yoga plus courses 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