The Best Yoga Workout for Flexibility, Twists & Binds w/ Liberty

[Music] Hey there. Welcome back. I am Liberty. Today we're going to be doing a class focusing on twisting and binding. We're going to need a strap or resistance band or a belt or scarf, something that is going to make your arms a little longer. Let's go ahead and get started. If you're in a place where you cannot watch this with me right now, save this on your watch later and join me whenever you can. Okay, we're going to go ahead and get started. Seated in a comfortable pose. Bring your hands on your on your knees. Allow for the shoulders to rest down and relax. Take a deep breath in and deep breath out. Two more like that. Deep inhale and let it go again. Taking the deepest inhale. See if you can feel your belly growing higher. Chest expanding. Shoulders lifted. Then outly let it out. Keep pulling the navl in. Can you empty everything out? Good. Again. Inhale. Bring up. Exhale. Let it go. Last one. Taking a big inhale. Left your shoulders to your ears. Exhale. Let them fall back. Then down. Good. Inhale. Lift shoulders. Exhale. Roll them back. One more. Inhale. Lift. Exhale. Back. Good. Other direction. Inhale. Pull back and lift. Exhale. Forward and down. Nice. Take two more here. Back up. Forward and down. Last one. Back up. Forward and down. Nice. Take an inhale. Reach your arms up. Exhale. Bring your right hand down. Breathe in. Pull up with your left hand. Exhale. Left hand grabs all goes all the way to the right side of your space. Inhale to lengthen your torso. Exhale. Bring your chin to your chest. Two more. Breathe in. Lengthen. Breathe out. Pull back. Last one. Up. Exhale. Pull back. Like a rainbow shape. Take an inhale. Bring both hands high. Exhale. Left hand down. Breathe in. Reach higher with the right arm. Breathe out. Right hand outside of your left leg. Inhale. Lengthen torso. Gaze forward. Exhale. Chin to chest. Few more. Breathing up. Exhale. Pull back. Last one. Inhale. Lengthen. Exhale. Bring it down. Good. Inhale. Pull hands high. Exhale. Open arms in cactus. Keep your elbows as high as your shoulders. And try and connect your elbows to the back of your space. Take an inhale. Heart forward. Exhale. Elbow to elbow, chin to chest. Inhale, open. Exhale, connect. Few more. Inhale, open. Exhale, connect. Last one. Inhale, open. Exhale, connect. Stay there. Take an inhale. Breathe out. Interlace your fingers. Inhale. Press your palms away from you. Good. Take a deep inhale. Shoulders are going away from each other. Breathe out. Inhale. See if your hand your can send your hands high. Exhale. Send them forward. Breathe it up. Exhale down. Last one up. Exhale down. Good. Inhale up. Stay here. Breathe out. Release your hands behind your back. Fingers facing down. From here, option one will be pressing your fingertips against the ground. Send your heart forward. Stay there. Option two. Press with your knees. Left your hips high. Take a deep breath in. Deep breath out. Two more rounds of breath there. Exhale. Bring yourself all the way back down on the ground. Good. Grab your resistance band or your belt or your scarf, whatever you have. As you inhale, grab the long the edges of your strap as wide as you can do it. It's going to make the wider it is, the easier it's going to be. his trail. Take an inhale. Try and keep your arms without bending. Exhale. Send your arms to the front. Inhale. Send your arms up. Exhale. Arms to the back without bending the elbows. Good. A few more here. Forward. Inhale up. Send it back. Nice. Inhale up. Send it forward. Bring it up. Send it back. Two more. Forward. And then all the way around and back. Last one up. Good. And all the way around and back. Come back into bringing the arms high. Breathe out. Bring the left arm down. Right arm up. Bring the right arm down to follow. Left arm up. Right arm down. And then the other one like circle shapes. Good. Go here. Taking a few in this direction. Remember your elbows are trying not to bend and you're trying to keep some stretch on that uh prop that you're using. whatever it might be. So, it's not loose either. Good. Other side. This time, the right arm goes down, then the left. Right arm up, then left. Good. Take a few more. While we're doing this, you're trying to make sure that your core is a tiny bit engaged. I'm not super arching my spine. I'm trying to keep my hip bones going to my rib bones. So, that you're using a little bit of core as you're here. Good. Last few rounds of breath. Slowly release the strap. Take a few seconds to observe all the movement, expansion that you created on your shoulders. Gently start lengthening your right foot to the front of your space. Left foot stays inside of your right thigh. Remove the flesh from underneath your sitbones. Take an inhale. Reach your arms high. Exhale forward. Fold towards your right foot. Relax the forehead on the ground. Take a deep inhale. Deep breath out. Once more, full breathing and let it go. Last inhale. Good. As you breathe out, slowly start coming out of this pose. Here comes the first challenge. Grab your outside of your right foot with the left hand. And now bring your right hand all the way to the back of your space and around your body towards your left hip crease. If this feels too intense, you can use your strap and go all the way around, grabbing behind your left hip crease. Good. You're going to stay here for a few rounds of breath. Twisting. Deep breath in. Deep breath out. Keeping the navl in. One more deep inhale. And let it go. Good. Slowly start coming out of this pose. Exhale. will know your left hand is going to go all the way around. Option one, you grab onto your left hip. Right hand is grabbing outside of your right knee. You can also bring your left hand behind you if you want even more challenge. See if you can bring your left foot in a pointed position right on top of your right hip crease and then grab around to grab onto that foot. Once more, you can use your strap, pull it around your foot, grab it with your left hand. Right hand is going onto your left knee and you're twisting towards the other side. Whatever works for you. Few rounds of breath there. Deep breath in. Deep breath out. One more full inhale. Good. As you exhale, slowly let it go. Bring your left foot back down on the ground. Take an inhale to lean onto your left knee for stargazers pose. Live your hips. As you breathe out, you're trying to send your hips towards the left side of your space. Heart is trying to go to the ceiling. Right arm is going to the back of your space. Deep breath in. Breathe out. One more full inhale. If you want some challenge, another bind will be reaching for your left right foot with your left right hand. See if you can grab the foot. And now you're pressing either the heel towards your glute for a quad stretch or the foot against your hand for a shoulder opening and slight back bend. Few runs of breath there. Full inhale. Breathe out. Last breath in. Slowly release that foot on the ground and start bringing your body all the way down on the mat. Take an inhale. Bring both hands high. Lengthen the left leg. Bend the right knee. Exhale. Forward fold to the other side. Your knee can be slightly bent. Your toes are flexed. We're taking three rounds of breath here. Every exhalation allows for your body to release and relax a tiny bit more, allowing you to get deeper into these poses. Good. One more inhale there. See if you can bend a little deeper as you breathe out. The next inhale, slowly start lifting your body all the way up. Breathe out. The right hand is going outside of your left foot. Remember, you can always use the uh the strap if you need. Left hand is going to go all the way around back in towards your right hip crease. You can either lean forward or try to stay a little bit higher in case you have the strap. You're deep twisting looking at the left side. Look about your left shoulder. Try and lengthen the chin a tiny bit higher. Deep inhale. Deep breath out. Two more rounds of breath there. Every time that you inhale, you're trying to create more space, reaching higher. As you exhale, you're trying to twist a little deeper. Last breath in. Breathe out to slowly start coming out of this twist. This time, option to bring your right foot on your left hip crease or keep it where it was. Take an inhale, reach the left arm high. Exhale, left hand outside of your right knee. Option one, right hand back. Option two, right hand goes towards your right hip crease. Or maybe you grab onto your toes with the strap or no strap. And now you're twisting towards the other side. Keep the extended foot very flex and your spine is lengthened. Three rounds of breath here. Deep breath in. Deep breath out. Maybe you twist a little more. You're using your hands and shoulder strength to try and pull your torso. Rick yourself a little bit more. One more deeper in. Breathe out. Last inhale. Twist a little deeper as you exhale. Slowly start coming out of your twist. Bring your right hand on the ground. Unhook your right foot if you have it hooked. Take an inhale to come into your stargazers pose in this other side. Pelvis going to the right, heart going to the ceiling, right arm going to the back of your space. Good. And you can stay here. I mean left arm. Or you reach for your left foot with your left hand and look at the other side. You can press the heel towards your glute for a quad stretch or the foot against your hand for a shoulder opening pose and tiny back bend. Good. Full inhale. Maybe you close your eyes. Notice how this becomes more hard on the balance. Breathe out. Good. Slowly start releasing that foot. And bring yourself all the way back down on the ground. We're going to come into a tabletop position. Send your knees to the back. Hands on the ground. Tuck your toes. Take an inhale. Lift your hips. Sending your body up and back for downward facing dog. Take a few seconds in your down dog. You can pedal your feet. Move your hips a little side to side. Take a deep inhale. Deep exhale. Good. Two more. Breathe in and breathe out. You're going to exhale. Bring your right hand closer to the middle of your space. Breathe out. See if you can lift your left fingertips off the ground. uh your left hand towards your left fingertips. Maybe you stay here. Maybe you can lift the hand all together. Maybe you stay there. Maybe you can send your left hand to the right side of your space and grab onto your hip, your knee, your calf, or your heel. You're using your right hand to push the foot away a lot and look underneath your right armpit. Deep breath in. Deep breath out. Two more rounds of breath there. and let it go. Last inhale. Your right arm is working a lot. Exhale. Come back into center. Left hand goes in the tiny middle of your space. Right hand goes to your fingertips. Maybe all the way up. Maybe you stay there. Maybe you send it to the left side. Maybe you reach for your hip, your quad, your calf, your heel. And you looking towards the right left armpit. Press the left hand away from you. Good. Two more rounds of breath there. Let it out. One more. Inhale. And let it go. Slowly bring both of your hands back to the front. Breathe out. Bend your knees. Lean back for a um modified down dog. Take an inhale. Send the right foot in between your hands. Exhale. Left knee on the ground. Untuck your right toes. Left toes. Inhale. Reach your arms all the way up to the sky. Exhale. Arms and cactus. Inhale. Reach up. Exhale. Arms and cactus. Last one. Breathing up. Exhale. Release your hands behind your back and have a vine. You're going to interlace your fingers behind the back and press your arms away from you. If this feels too intense, you can always have your uh strap with you. Wherever you are, your hands are going away. You're sending the heart up. This is going to be tricky. As you breathe out, start leaning forward. Bringing your torso inside of your right leg. Your head is trying to go right next to your right foot. Hands are going away from you. Remember, you can do this with your strap here or maybe grabbing opposite elbows. Few rounds of breath there. Forward in. If you have if you have your hands, can you bring the heels of your hands together? Breathe out. Last inhale. Exhale. Release your hands to the ground. Inhale to lengthen the front leg. Flex your foot. Finding yourself in a halfway splits. Deep breath in. Deep breath out. Your left hand's going to stay where it is. Bring your right hand onto your right hip. Pull it back as much as you can. You can stay here looking to the right side or maybe you reach your right arm up to the ceiling. Three rounds of breath there. Navl is in. Deep inhale. Deep breath out. One more. Breathe in and let it go. Good. Slowly bring the top hand back down. Breathe in to rebend your right knee. Breathe out. Lift your torso. For this pose, it's going to be more accessible if you try and keep your hips on top of the back knee. Maybe you need to walk the back foot forward. Take an inhale. Reach your arms high. Exhale. Twist to the right side of your space. Right arm going back. Lift them and forward. Breathe in. Stay here. Breathe out. Can you twist a little deeper? As you inhale, exalt your low lunge. You're going to start sending your right knee forward so that your hips go lower and forward. Right hand goes to your left eye. Left hand is going above and back. Good. You can either look to the side or to the front of your space, whatever gives you more support. Full inhale. Deep breath out. One more deep breath in here. Breathe out. Left hand, left elbow's going to go outside of your right knee. You're bringing your hands into prayer. And maybe you stay here. This is uh step one for the bind. If this feels good, see if you can bring your top hand up. Maybe you use it with the strap. Top hand goes up. Then bend your elbow just like you did before when you were grabbing onto your left hip crease. You're bringing your hand all the way behind your back to your left hip crease. Maybe you can find your hands around your leg. This is too intense. So if it's not accessible, grab the strap. Try and find it underneath your legs. I am better without the strap than without than with the strap actually once you get used to it. Wait, let's start it again. It's so hard with the strap for me. Once you're here, you're bringing the strap all the way up. Bring it down. And you're trying to find the strap underneath your Yeah. I'm going to start it one more time. Trying to figure out how to do it with the strap. Let's see. I cannot do it with the strap. It's so weird. This is supposed to be easier and I cannot do it with the strap. Okay, I will skip that whole part. Okay, so we are here. No strap. Once you're here in your uh low lunge twist, your hands are staying there. If this feels good and you one more, you can open your arms in a T for a deeper twist. Deep inhale. Deep breath out. If this feels good and you one more, you can tuck the back toes. Lift the back knee off the ground. Take one more inhale. One deep exhale. Slowly release the top hand down. Frame your right foot. Bring the left heel on the ground. Grab your strap. Take an inhale. Reach the left arm as high up as you can as you breathe out. Left hand goes behind your uh your back. You can stay there or bring your right hand underneath your leg. Top palm facing up and then see if you can grab your legs for a bind. If this is not accessible, bring your strap in the top hand. Let it fall behind your back and your bottom hand is going to find the strap. Once you're there, bend the front knee. Send the top shoulder to the back while you're twisting and opening your shoulders. Full inhale. Deep breath out. Last breath in. Exhale. Release your strap. Bring both hands on the ground. Send the right foot back. Lean forward. High plank. Bend your elbows. Chaturanga. Inhale. Up dog. Stay here for a few seconds. Press the top of your feet against the ground. Engage your glutes. Gaze up. Exhale. Down dog. Take an inhale. Step the left foot in between your hands. Breathe out. Back knee on the ground. Inhale. Reach your arms up to the ceiling. Exhale. Release your hands behind your back. Interace your fingers. Try and do the one that feels weird. That means that it's going to be your opposite one. Remember, you can always use the strap there. Take an inhale. Press your hands back. Open up. Exhale. Send your torso forward. Keep the front knee bent. See if you can bring your head inside of your left foot. Hands are going away from you to the front of your space. Deep inhale and deep breath out. Last breathing. Exhale to slowly start coming out of this pose. Hands on the ground. Take an inhale. Halfway splits. Flex your left foot. Lengthen the front leg. You're trying to keep your hips right on top of the back knee. Two rounds of breath there. Breathe in and breathe out. One more full inhale. Exhale. Right hand stays down. Left hand to your left hip crease. And then you pull back. Maybe you stay. Maybe you look to the left side. Move. You send your left hand all the way up. Your navl is pulling up and back. Your core is engaged. Left toes are flex. You're pressing the left heel down and back. Your leg is very active. Take a deep inhale. Deep breath out. Last breath in. Exhale. Top hand goes back down. Breathe in to rebend your left knee. Come into your 90° low lunge. So your hips are on top of the bottom leg. Inhale. Bring your hands high. Exhale. Twist to the left. Breathe in. Stay here. Lengthening your arms. Breathe out. Can you twist a little deeper? As you inhale, you exalt your low lunge. Sending your front knee forward, your hips forward, your right hand, your left hand towards your right thigh. And stay here for a few seconds. Like the other side. You can either look back or look up. Pressing the left toes against the mat. Keeping your left knee facing straight forward. Don't let it open to the sides. You're going to lose balance there. Full inhale. Deep exhale. Last foot in. Breathe out to slowly start coming out of this pose. Right elbow's going to hook outside of your left knee. Bringing your hands into prayer. Keep leaning forward. Maybe you stay here. Maybe you tuck the back toes and lift the back knee off the ground for your twist. Deep inhale. Deep breath out. Two more rounds of breath there. And let it go. Last bre. Exhale. Release your hands to frame your left foot. Left hand stays down inside of your left foot. Right heel down. Right toes looking at the right side. Try and keep your left heel in the same line as your back in the as the arch of the back foot. Take an inhale. Reach your right arm high. As you breathe out, can you bend the front knee a little deeper? Sit a little lower. Top hand goes around and back. Maybe you stay here. This is half a bind. Maybe you grab onto your hand with the strap or not for your full bind. You can either gaze down at your toes or up to the ceiling. Two rounds of breath there. Let it out. Good. Deep breath in. Let go. See if you can bend the front knee a little deeper. Last inhale. Exhale. Release your hands. Send the left leg all the way back. Take an inhale. Lean forward. High plank. Exhale. Bend your elbows. Come all the way down onto your belly. forehead on the ground or in your feet on your hands. Bend your knees and move your feet a little bit side to side. Last rounds of breath there. Slowly release your feet down to the ground. Take an inhale. Bring your hands underneath your shoulders. Exhale to press your body all the way up. Coming into a child's pose. Just for a few seconds. Full inhale. Deep exhale. One more. Breathe in. And let it out. Inhale. Slowly start coming up. Exhale. Sing your body to the front. Come into a seated position. Feet forward. Grab the back of your thighs. Take an inhale to pull your belly forward. Gaze up. Exhale. Bring your chin to your chest. Shoulders forward. Lean back. Hold there. Take an inhale. As you exhale, slowly start coming all the way down on the ground. Open your arms to the outer edges. Legs to the outer edges. Feet together. Knees apart. See if you can walk your shoulders slightly more to the ground to the back of your towards your feet. Your neckline is long and straight. Your gazing straight up. Saabarakasa. glide butterfly pose. If this feels too intense, you can find something to support your knees right underneath and taking a few rounds of breath here. Full breath in. Deep breath out. Good. Staying here for as long as it feels good and eventually finding your shavasana. Lengthening the legs to the front of your space. Feet falling towards the outer edges. and stay here resting after your flow. Thank you so much for practicing with me. If you enjoyed this video and you would like to see more, download the app Yoga Plus. Don't forget to check my next video. 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. Join us for 14 and 30-day programs, hour-long classes, and much more on our yoga app, Yoga Plus by Psycher Truth. 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