Full Body Yoga | Energize, Strengthen & Stretch with Dynamic Flow

[Music] Hey there, welcome back. I'm Liberty. This is my dynamic yoga flow series. For today's class, we won't need any props. So, let's just go ahead and get started. If you can't practice with me right now, save this on your watch later and join me whenever you can. For today's class, we'll start in a child's pose. Bring your feet to touch. Spread your knees apart. Sit on your heels and walk your hands to the front of your space. Relax your forehead on the ground. And take a few seconds here to just melt into this pose. Allow for your body to be just noticing how the body is feeling, how your mind is feeling, what's the energy that you have on your brain, on your body today. As you inhale, slowly start walking your fingertips to the front of your space. Breathe out to lift your palms. Just bring your fingertips on the ground. Take an inhale to stay here. Open mouth. Let it go. Two more deep breath in and deep breath out. As you inhale, walk your hands to the right side of your space. Exhale to try and bring your left armpit down on the ground, looking more to the right side. Inhale, brings yourself back to center. Exhale, walk to the left side. Breathe in, look to the left. Breathe out. Press the right armpit closer to the ground. Inhale brings you back to center. As you exhale, slowly start rolling all the way up into a tabletop. Take an inhale to bring your hands underneath your shoulders, knees underneath your sitbones, tuck your toes, and start rock and rolling here just a little bit back and forward. Noticing here the stretch on the soles of your feet. [Music] Taking two more. Slowly rock back. See if you can lift your knees off the ground. Bring your chin to your chest for a floating ch child's pose. Take a deep breath in here. Deep breath out. One more full inhale. Let it go. Inhale. Lean forward. Exhale. Press back. Inhale forward. Exhale back. Nice. Two more. Forward and then back. Inhale forward. Send it back. Keep your torso reaching back. Just start lengthening your legs. Sending your sitbones to the sky. Finding yourself in your down dog. Start moving your hips side to side. Take two rounds of breath here. finding whatever other sensation, any other modification that might feel good in your down dog. Down dog is always a pose that you can skip, modify, take for longer times, for shorter times, whatever feels good. With an exhale, soften your knees, look forward. As you exhale, start walking your feet to the front of your space. Forward fold. Take an inhale, grab opposite elbows. Exhale to relax your head. Bend your knees and rock your torso side to side. Side to side. Good. With the next inhale, slowly start sending your elbows to the right side of your space. Lift and all the way up doing a big circle shape with your whole torso. Exhale down to the left side. Two more. Inhale up. Exhale down through the left. Good. Once more. Inhale up. Exhale down through the left. Now other direction. Start leaning to the left. Left up and down through the right. Two more. Coming up. All the way around and down. Last one. Up. Around and down. Good. Once you finish, relax your hands to the ground. Take an inhale halfway lift. Hands are pressing against your shins to lengthen your spine. Coming into that seven shape pose. Breathe out. Relax your hands down on the ground. Take an inhale. Coming all the way up. Mountain pose. Exhale. Hands onto your heart center. Good. Again. Breathe in. Reach up. Exhale. Hands to your heart. Last one. Reach. Exhale. Hands to the heart. Good. Breathe in. Reach up. Exhale. Hands forward and down. Forward fold. Inhale. Halfway left. Exhale. Forward fold. Hands on the mat. Step one foot back. Then the other. High plank. Breathe out. Chaturanga. Inhale. Up dog. Exhale. Down dog. Good. Full inhale. Deep breath out. Breathe in. Bend your knees. Look forward. Breathe out. Walk or jump to the front of the mat. Take an inhale. Halfway left. Exhale forward fold. Breathe in. Come high. Exhale. Hands to your heart. Breathe in. Reach. Exhale. Forward fold. Inhale. Halfway lift. Exhale. Forward fold. Hands on the mat. Step one foot back. Then the other. Exhale. Bend your elbows. Chaturanga. Inhale. Up dog. Open your heart. Squeeze your glutes. Exhale. Roll over your toes. Downward facing dog. Good. Once more. Reading. Bend your knees. Look forward. Breathe out. Jump to the front of your mat. Inhale. Halfway left. Exhale. Forward fold. Breathe in. Mountain pose. Exhale. Hands to heart. Inhale. Reach. Exhale. Chair plank. So, you're going to come into a chair pose. Sending your hands to the back of your space. Notice if there's an arch in the lumbar spine. You're trying to send your tailbone down to your heels, hip bones up to your rib bones to try and maintain a straight line in your back. Navl is in. You can also st seal your toes. Take an inhale. See, stay there. Breathe out. See if you can sit a little deeper. Good option to hold here. Take an inhale. Prepare. Breathe out. Send your hands to the back of your space. Palms facing down for airplane chair. Good. We're going to add one more challenge. As you inhale, sit on your ankles. Lift your heels. Exhale. Airplane chair. Two more. Inhale up. Exhale. Sit. Inhale. Lift. Exhale back. Inhale, sit. Exhale, back. Last one. Inhale, sit. Stay here. Exhale, bring your hands on the ground. Take an inhale, repair. As you breathe out, option one, you're going to step back. Option two, you're going to push the foot away and land and jump back, landing with your elbows bent. Take an inhale, prepare here. As you breathe out, push back, elbows bend. Chaturanga. Inhale. Abs up. Squeeze your glutes. Gaze up. Exhale. Down dog. Sink your hips up and back. Nice. Keep your feet hipwid distance apart here. Take an inhale to lift your heels. Exhale. Send your heels to the left side of your space. Hips follow. Good. Inhale. Center. Exhale. Heels to the right side. Breathing. Come back to center. Exhale. Send them to the left. Option to stay here or lift your right arm up for a side plank pose. Try and lift your hips higher. Take an inhale. Exhale. Right hand down. Inhale. Heels to center. Exhale. Heels to the left. Breathe in. Lift your left arm up. Breathe out. Left hand down. Inhale. Heels to center. Exhale. Press your hips back into down dog. Take an inhale. Soften your knees. Look forward. Exhale. Jump to the front of your space. Forward fold. Inhale. Halfway left. Exhale. Forward fold. Breathe. Come all the way up. Mountain pose. Exhale. Hands to your heart. Good. Again. Inhale. Hands up. Exhale. Chair plank. Breathe in. Sit on your ankles. Exhale back. Inhale low. Exhale left. One more. Low. Exhale back. Inhale low. Prepare to jump back. Exhale. Hands on the mat. Step or jump. Chaturanga. Inhale up dog. Engage your glutes. Keep opening the heart. Exhale down dog. Hips go up and back. Inhale. Lift your heels. Exhale. Both heels to the left side. Inhale. Lift your right arm up. Good. You have the option to stay here or with the next exhale, the foot that is behind you, the left foot, is going to step to the front of your space for your fallen triangle. Take an inhale to stay here. Exhale, lower your hips. Breathe in, lift, breathe out, lower. Inhale, lift, exhale, down. Last one, lift, exhale, lower. Inhale, lift. Exhale, right hand down. Left foot goes all the way up. Take a deep breath in. Lift the left leg higher. Breathe out. Bring your left foot in between your hands. Take an inhale. Reach both of your arms up. Find a high crescent. Breathe out. Bend the back knee into a hover arms cactus. Inhale. Reach up. Exhale. Lower. Breathing up. Breathe out. Down. Last one. Reach. Exhale. Lower. Good. Inhale. Reach. Exhale. Slide the back heel down. Open your arms in a T for warrior two. Keep your wrist as high as your shoulders. Right toes left toes facing straight forward. Sink your hips a little low. Beautiful. As you inhale, rever your triangle, leaning all the way up and back. Exhale. Extended side angle. Bend your left knee. Reach your right arm high. Your left elbow can stay on your thigh or maybe you bring your right left hand all the way down. Keep reaching higher with your fingertips. We'll make it dynamic. Inhale reach up and back. Exhale forward and down. Breathing up. Exhale down. Inhale reach. Exhale lower. Last one up. Exhale down. Breathe. Stay here. Breathe out. Close your shoulders. Inhale. Step the right leg out. The left leg out and back. Exhale. Lean forward. Bring the left foot on the ground. Bend your elbows. Chaturanga. Inhale. Up dog. Exhale. Down dog. Take a few rounds of breath here to pedal your feet. Move your hips side to side. Full breath in and let it go. As you inhale, lift your heels off the mat. Exhale, both heels to the right side this time. Inhale, lift the left arm up. Exhale, right foot, the one that is behind you, steps to the left. Lift your hips. Take an inhale. Exhale, lower hips. Breathe in. Lift. Keep your legs extended and very tone. And down. And lift. And lower. One more. Lift. Bring it down. Good. Inhale. Lift. Exhale. Left hand down. Inhale. Right leg reaches up and back. Three-legged down dog. Exhale. Right foot in between your hands. Keep the back knee off the ground. As you inhale, reach your hands and torso high up. Exhale. Back knee to a hover. Arms and cactus. Breathe in. Reach. Breathe out. Lower. Two more up. Exhale. down. Last one up. Exhale. Lower. Good. Inhale. Reach up. Exhale. Open up for your warrior two. Take an inhale to lengthen arms. Breathe out to sit a little deeper. As you inhale, reate your triangle. Lengthen the front leg. Reach to the back wall. Exhale. Extend that side angle. Rebend the right knee. Left arm goes high. You're trying to notice if your shoulder is going forward and down. Press it back up. Straight line between both of your shoulders. Take an inhale. Revert. Exhale. Lean forward and down. Two more. Inhale up. Exhale forward and down. Breathe in. Reach. Breathe out forward. Inhale up. Exhale forward. Last one. Reach. Exhale. Carl your hands to the front of your space. Take an inhale. Send the right foot back. Exhale. Take a vinyasa. Inhale up dog. Exhale downward-facing dog. Good. Pedal your feet here. Take a full inhale. Deep exhale. Slowly bend your knees. Take three rounds of breath in your child's pose to come back into your breath. You can walk your hands to the back of your space to relax your shoulders and your wrists. Take an inhale here. Let it out. Good. Two more. Deep breath in. Let it go. Last inhale. Let it out. Slowly walk your hands to the front. Inhale. Coming back into your downward-facing dog. Hips going up and back. Breathe out. Bend your knees. Look forward. Inhale. Jump to the front of your space. Forward fold. Take an inhale. Halfway lift. Exhale. Forward fold. Once again, inhale halfway lift. Exhale forward fold. Breathing. Coming all the way up. Rolling up. Very vibrant. Last thing to come up is your neck. And as you exhale, come into your standing position. Breathing, reach your hands high. Exhale. Airplane chair. Sit low. Hands back. Good option here to stay here. Or maybe you can interlace your fingers behind your back. Press your hands away from you. You can stay there. With the next exhale, lift your heels off the ground. Maybe you stay there. Or maybe you start leaning forward. Sending your hands to the front of your mat. Chin towards your knees. Keep your heels lifted. Nice. Take a deep breath in. Deep breath out. Full inhale. As you exhale, release your hands to the ground. Keep your heels lifted. You can stay here sitting back down into that pose that we did at the beginning. You can probably play with the chair pose and lifting your hips. If you want to try crow pose, an arm balance. Bring your hands right in front of you. You're going to keep your belly to thigh connection. heels of the mat and try to bring your knees towards your tri uh armpits, triceps or any place above your elbow. Slow the heels are lifted. You're looking forward and start leaning forward, applying more pressure on your triceps with your knees. You're not trying to jump into this pose. It's an arm balance. So, you're balancing the body weight of your head going forward. And eventually, your feet are going to become light and you can lift them up. And just like we did before, you can step back slowly, sending your feet back with the elbows bent. Or maybe you can try and jump back. Coming back into that pose. Lift the feet. Gazing forward. Kick the feet back. Inhale up dog. Exhale down dog. Take a few seconds here. Check the body side to side. If at any point you feel a lot of pressure on your wrist, you can do a circles with the wrist to release that sensation, but it's pretty normal. Good. We're going to continue with the flow. Take an inhale. Find yourself in your downward facing dog if you're there. Not if you're not there yet. Breathe out. Inhale. Lift your heels. Exhale. Heels to the left. Inhale. Right arm up. Exhale. Left foot forward. Inhale. Stay here. This time as you exhale, lift the right toes and send the right toes to the back of your space. Right knee to the sky. Going back and forward for three, for two, for one. Good. Slowly bring your right hand back down. Spin the left foot out of the way and up. Exhale. Left foot in between your hands. Inhale. High crest and arms up. Exhale. Back knee down. Inhale. Arms up. Exhale. Warrior two. Breathe in. Revert your triangle. Breathe out. Extended side angle again. Inhale. Revert. Exhale. Extended. Last one. Revert. As you exhale, option to take extended once more or bring your hand on your left shin. Start stepping the back foot forward and see if you can probably lift the back foot off the ground for half moon pose. Back toes are very flex. Your whole torso is turning to the right side. Good. Take an inhale. Deep exhale. Maybe bring your hand onto your heart. Last breing the foot back down. Rever your triangle. Reach high. Exhale. Carl your hands to the front of your space. Left leg goes up and back. Three-legged down dog. Exhale. Lean forward. Three-legged plank pose. Bend the left knee. Send the left foot behind the right. Sit low. And then press with your left foot. Send your hips high. Two more. Sit low. Inhale. Lift. Exhale. Sit and lift. Bring your left hand back down on the mat. Left foot down on the mat. You can take a venyasa or press up and back for downward-f facing dog. Two rounds of breath here in your down dog. Remember, you can always come to your knees and do rotations with your wrists to give yourself a break. Take a full breath in. Deep breath out. One more full inhale and let it go. We'll meet in down dog. Inhale to send the heels up. Exhale. Heels go to the right. Inhale. Send the right foot to the left side as you lift your left arm up. As you exhale, left toes back. Toes to the back of your space. Going back and up for three, for two, and one. Last one. Send it back. Inhale. Lift. Left hand down. Right leg up. Exhale. Right foot in between your hands. Inhale. Coming to high crescent. Exhale. Back knee to a hover. Breathing. Reach back up. Exhale. Warrior 2. Inhale. Lengthen front leg. Reach back. Exhale. Extended side angle. Rebend the front knee. Two more. Breathing up and back. Exhale. Down and forward. Last one. Send it high. Exhale down and forward. You can stay here or right hand on your right chin. Start stepping the back foot forward and maybe fly it off the ground for your half moon pose on the other direction. Good. Few rounds of breath. Deep breath in. Deep breath out. Last inhale. Slowly release the foot back down on the ground. Take an inhale to rever your triangle. Reach up and back. Exhale. Carl your hands to the front of your space. Inhale. Right leg goes high. Exhale. Three-legged plank pose. Connect both knees. Breathe in. Bend the right foot. Breathe out. Right foot behind the left. Seat on the ground. Good. With the next inhale, press up. Wild thing. Exhale. Come down. Two more. Press. Exhale. Lower. Last one. Lift. Exhale. Pull down. Good. Lift. Bring the right hand down. Right foot into center. Take an exhale. Bend your elbows. Chaturanga. Inhale. A dog. As you exhale, child's pose. Walk your hands to the back. Take three rounds of breath. Break. Inhale. Deeper exhale. Once more. Breathe and let it out. Slowly walk your hands to the front coming into a tabletop position. Swipe your feet towards one side or the other to find yourself sitting in the middle of your mat. Feet are as wide as your mat and start rock and rolling your knees side to side. Eventually sending both knees to the right side of your space. Take an inhale to reach the left arm high. Exhale. Left hand outside of your right knee. Use it to pull and twist. Look about your right shoulder. Breathe out to walk your hands back coming into your forearms. Bring your chin to your chest and relax the neck. Relax the neck. One more round of breath in this twist. [Music] As you inhale, slowly start coming up. Breathe out. Roll your knees to the other direction. Inhale. Let right arm high. Exhale. Right hand outside of your left knee. Inhale to pull and twist. Look about your left shoulder all the way as far as you can twist. As you exhale, slowly coming down into your forearms, chin to chest. Take a few rounds of breath. [Music] Slowly bring yourself all the way back up. As you breathe out, grab the back of your thighs. Take an inhale to pull your belly close to you. As you exhale slowly with control, start roll lowering all the way down on the ground. Take an inhale to bring your left leg high. Breathe out to pull your left foot closer to you. Draw circles with your top leg as you point the bottom foot. Take an inhale to pull the left leg a little closer. Lift your shoulders. Connect forehead to your knee. Breathe out. Shoulders down. Grab the outside of your left leg with your right hand. And twist to the right side. You can gaz straight up or towards the left side for a fuller twist. Continue calming down the breath here after all that dynamic movement we just made. [Music] As you breathe in, come into center. Exhale to release the left foot to the ground. Grab the back of your right thigh. Kick the right foot up to the sky. Point your left toes and draw circles or point and flex the top foot. Take an inhale. See if you can pull it a little closer. Shoulders to shoulders lift. Forehead to knee. Breathe out. Shoulders down. Grab the outside of your right foot with the left hand. And twist towards the other direction. Trying to keep both shoulders on the ground. Using your left hand to press the knee down for a deeper twist. As you inhale, bring yourself back to center. Breathe out to start lengthening both legs to the sides. Hands can rest right next to you, palms facing up if you're looking to feel empowered, supported, or receive any energy. Palms facing down if you're looking to feel grounded or to let go. Allow for the feet to fall towards the outer edges for your whole body to melt and relax. and enjoy your shabasana. Last resting pose. Thank you so much for practicing with me. If you enjoyed this video and you would like to see more, download our app, Yoga Plus. Make sure you check my next video of my series. Bye. 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. 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