Power Yoga for Stronger Legs! Yoga for Hips & Thighs, Building Balance, Morning Workout, 25 Minutes

Hey there, welcome back. My name is Liberty and this is my power yoga series. In today's class, we're going to be working on the legs. We'll use two blocks for today. Let's go ahead and get started. If you cannot watch this video with me [music] right now, save this on your watch later and join me whenever you can. Hey there. We're going to go ahead and get started. [music] For today's class, we'll start at child's pose. Bring your big toes to touch. Spread your knees [music] as wide as your mat. Gently start walking your hands to the front of your space. Bring your forehead on the ground. Take a deep inhale here. Deep breath out. Good. Two more. [music] Deep inhale. Fill out the belly. Open your mouth. Let it go. [sighs and gasps] Nice. Last one. Taking a deep inhale. Grabbing as much air as you can. As you exhale, slowly try and [music] bring your forehead down on the ground, maybe your chest. Good. With the next inhale, slowly start lifting out of your heels and into your [music] tabletop position. Bring your hands right underneath your shoulders. Spread your fingertips as wide as you can. Take a deep breath in here. Deep breath out. Inhale to start sending your belly button down. Sit bones high. Reach up with your gaze. Exhale. [music] Bring your chin to your chest. Arch the spine. Find yourself in a cat pose. Good. A few more like that. Breathe in. Belly down. Open up. Breathe out. Push the floor away. Inhale. Belly down and open. Exhale. Push the floor away. Last one. Inhale. Belly down [music] and up. Exhale. Push the floor away. Good. Breathe in. Tuck your toes. Breathe out. Send your legs all the way up and back. [music] Downward-facing dog. Take a few seconds to pedal your feet side to side. Allow for your sitbones to keep reaching up to the ceiling. Take a deep [music] inhale and let it go. Once more. Full breath. Good. As you exhale, slowly start walking your hands to the back of the mat. Take an inhale. Halfway left. Exhale. Forward fold. Breathe in. Grab opposite elbows. As you breathe out, relax your head. Bring your forehead [music] as close to your knees. Bend your knees a lot and start moving your torso side to [music] side. Allow for your head to hang as heavy [music] as you can. Deep breath in. Deep breath out. Last inhale. With an exhale, slowly release your [music] hands back down on the ground. Take an inhale halfway left. Exhale, forward fold. Breathing, walk your hands all the way back [music] forward. Finding yourself in a high plank here. Good. Spread your fingertips wide in your high plank. Notice if your tailbone is going too far out or too far down. Can you try to make a straight line between [music] heels to shoulders? As you breathe in, lean slightly forward. Exhale. Bend your elbows. Come all the way down onto the belly. Good. Take an inhale. Push the fur away. Lift your chest just a tiny bit for [music] baby cobra. Try to resess the urge to look forward. Draw the chin down to [music] your chest. With the next inhale, if you feel ready for more heat, left hands and feet off the ground. Breathe out to hold. Good. One more deep inhale. Try and lift everything higher. Exhale. Bring everything back down on the ground. Walk your hands a little bit to the low ribs. Take an inhale to push the foot away for high cobra. This time as you breathe out, press with the top of your feet and try and lift your legs off the ground for up dog. Engage your glutes. Your shoulders are pressing away. Your ears are going away from your shoulders. Take an inhale here. [snorts] Exhale. Roll over your toes. Find yourself in downward-facing [music] dog. Good. As you breathe in, hold there. Breathe out. Inhale to lift [music] your heels. Exhale. Walk your hands all the way I mean your feet all the way in your tippy toes to the front of the mat. As you breathe in, reach up. Breathe out. Bend down. Inhale. Come all the way up. Mountain pose. Front of your space. Exhale. Bring your hands onto your heart center. Spread your feet a little bit wider than your hips. Heels [music] in toes out. Take an inhale. Reach your arms to the sky. [snorts] Exhale. Bring your hands into pray or bend your knees coming low onto your table into your malasana yogi squat. Good. You're using your elbows to push your knees away to [music] open your hips a tiny bit more. Take an inhale and [music] take an exhale. Good. As you're breathing, start reaching all the way up. Exhale slowly with control coming down. Can you slow down the pace? Start feeling your legs working as you do so. Slowly, slowly, slowly. And then let it all go again. Breathe in, come up. Exhale, come down. Breathe in. Reach up. [snorts] Breathe out. Lower down. Last one. Inhale high. Exhale. Come low. Inhale. Bring your hands right in front of your space. Exhale. Lift your legs a tiny bit. We're going to do a tiny jump to high plank. You can always just step back [music] or if you want a little bit of challenge. Take an inhale. Lift your legs a little bit higher than your they were. [snorts] As you breathe out, you're going to jump all the way back into your high plank. Nice. Let's try it out again. Breathe in. Bend your knees a little. Breathe out. Step forward for your molassana. Push your hands away. Take an inhale. Lift your hips. Exhale. Step back. Inhale. Bring it forward. Sit low. Exhale back. Once more. Bring it forward and send it back. Good. Inhale forward [snorts] and send it back. Good. You probably feel your legs a little bit heating up. Keep your heels together. Send your heels to the right side. Keep both of your hands on the ground. Can you press a little harder with the left hand? Inhale back to center. Exhale. Send [snorts and music] your heels to the left. Try to even out the weight of your body on both hands. Good. Breathe in center. Breathe out. Down dog. Hips go up and back. Take an inhale and take [music] an exhale. Breathe in. Reach your right leg up. Exhale. Bring your right foot in [music] between your hands. Inhale. Bring the left knee down and untuck your back toes. Slowly reaching all the way up [music] to the sky. Deep inhale. Deep breath out. One more full breath in. Exhale. Tuck the back toes. Breathe in. Left the back knee. Breathe out. Lower down. Good. Up and down for three. For two. And last one. Stay there. Take [music] an inhale. Exhale. Twist to the right side of your space. Bring your arms as wide as you can. Take a full inhale. Exhale. Try and bend the front knee a little deeper. Inhale. Reverse your crescent. [music] Reaching your torso up and back. Good. As you breathe out, bring your left hand outside of your right knee. Inhale. Reel lengthen the right arm back. [snorts] Exhale. Start sliding your left hand outside of your right leg for a twisted [music] prayer crescent. Good. Keep looking all the way up towards your right fingertips. Take a full inhale. Once you're done with your twist, take an inhale. Stay [music] here. Exhale. Bring the top hand back down on the ground. Frame your right foot. Take an inhale. Power through your legs. Coming all the way back up. As you breathe out, bring your back foot forward. Spin your hands back. Chair pose. Good. We'll do that a few times. Inhale. Send your hands forward. Step the left foot back. Exhale. Bring the back foot forward. Hands back. Nice. You got it. Breathing forward. Breathe out. Step. Inhale. Back. Exhale. Change. Last one. Up. Exhale. [music] Change. Good. Inhale. Send it up. Exhale. Stay here. Bring your hands back up. Take a full breath in. Breathe out. Bring both hands to frame [music] your right foot. Inhale. Send the right leg all the way up and back. Three-legged down dog. [snorts] Good. As you exhale, lean all the way forward. [music] Three-legged plank pose. Connect both knees. Inhale, bend the right knee. Exhale, step the right foot behind the left. And come all the way down into seated on the mat. Your right knee will be bent. Your left leg is extended. Keep your left hand facing back. Power through your right leg. [music] Take an inhale. Lift your hips high. Exhale. Bring it back down. Good. Few more. Breathing. Reach up. Exhale. Lower. Last one. Breathing up. Exhale. Bring it down. Good. Inhale. Come back up. Exhale. Flip around back into your high plank pose. Take an [music] inhale. Lean forward. Exhale. Bend your elbows. Chaturanga. Inhale. Up dog. Exhale. Downward-facing dog. Good. Take a [music] few seconds here. Breathing in and breathing out. Inhale. Reach your left leg up and back. [music] Three-legged down dog. Exhale. Bring your left foot in between your hands. Release the right knee on the ground and untuck the back toes. Inhale. Reach your arms to the sky. Finding yourself in your low lunge. Can you try and sink your hips a little deeper as you [music] breathe out? Notice that your left knee, toes, and hips are facing the same side. Take an inhale [music] to hold. Breathe out. One more full bre in. Exhale. [music] Lengthen both legs. Send your torso back. Full inhale there. Deep exhale. Breathe in to rebend your left knee. Reach your hands back up. Breathe out. Tuck the [music] right toes. Just like we did before. Inhale. Lift the back knee. Exhale. Lower to a hover. And up. And down. You got this. A few more here. Good. Last one. Slowly start twisting to the left side of your space. Left arm back, right arm forward. Take a deep breath in. Deep breath out. One more inhale. Exhale. Lean back for exalt your crescent. Full inhale to hold. Exhale to slowly start sliding your right hand outside of your left thigh. Reach your left arm up. Just one inhale there. Exhale. Come back into center. Breathe in. Power through your legs. Come back into your high crescent. Breathe out. Step forward. Chair pose. Sit low. I know it's hard. You got this. Keep your left leg very strong. Inhale. Step the right foot back. Hands forward. Exhale. Change. And back. [music] And forward. You got this. Threeoo. Two. And one last one. Come up. Good. Exhale. Send your hands down. Breathe in. Regen your left leg. Feel the release there. Good. As you breathe out, lean all the way forward. Connect both knees. Inhale. Bend your left leg. Exhale. Left foot outside of your right leg. [music] Sit low. Same thing we did on the other side. Prepare. [music] Take an inhale to press your heel down. Lift your hips up. Engage your glutes here. Exhale. Bring it [music] back down. Good. Few more. Breathe in. Lift. Exhale. Lower. Two more. Coming up. Exhale. Come back down. Good. Last one. Breathe in. Reach. [snorts] Exhale. Flip [music] around. Breathe in. Lean forward. High plank. Breathe out. Bend your elbows. Chaturanga. [panting] Inhale. Up dog. Exhale. Downward-facing dog. Good. Pedal your feet. Move your hips side [music] to side. Take a deep inhale and let it out. [snorts] Good. With the next inhale, [music] bend your knees. Look forward. Exhale. Walk your feet or jump all the way to the front of your space. Forward fold. Take an inhale. Halfway lift. Exhale. [music] Forward fold. Breathe. Come all the way up. Mountain pose. [snorts] Exhale. Bring your hands onto your heart center. Good. Again, breathing. Reach up. Exhale. Hands onto your [music] heart. Good. Adding on. Inhale. Chair pose. Sit low. Hands high. [music] Exhale. Send your hands to the back of your space. Your right foot will be your base. Breathe in. Send your arms forward. Step the [music] left foot back. [snorts] Breathe out. Send your hands back. Inhale. Come back into high crescent. Exhale. Twist to the right side of your space. Inhale. Come back into high crescent. [snorts and music] Exhale. Warrior 3. Lean all the way forward. Fly the back foot off the ground. Your hands can be on your blocks if you want a little bit of support. Or maybe you bring your hands to [music] the back of your space. Maybe you bring your hands onto your heart. Take an inhale. [music] Take an exhale. One more [music] breathing and let it go. Inhale. Onelegged standing. Bring both arms up and your left leg. [music] Maybe you step your left foot on the block to give you more support. Or see if you can grab onto your left knee [music] and pull it as close as you can towards your left armpit and draw some circles with your left ankle. Both directions. Take one more inhale there. Good. Good. As you breathe out, slowly with control, start sending that left leg all the way to the back of your space. Left hand down. Breathe in. Reach your right arm up. Breathe out. Flex your right toes. Use your right hand to press your right knee away from you. Opening your hips there. Good. Inhale. Lift your hips. Exhale. Sink them low. Breathe in. Lift. Exhale. Low. Last one. Lift. Exhale. Low. Good. Inhale. Lift. Exhale. Travel your hands all the way around the edge of [music] your mat until you find yourself facing the back of your space with the left leg forward. Good. Take a few seconds here. Release the right knee down. Breathe in to try [music] and sink your hips a little deeper. Breathe out. Bend your right leg. Reach for your right foot with your left hand. [music] And this time, your left leg is opening to the left side of your space. Good. Full inhale. Deep breath out. See if you can press your foot a little bit closer towards you. Take one more inhale and let it go. [music] Inhale. Send your left leg back. High plank. Exhale. Hips up and back. Downward-facing dog. Breathe in. Bend your knees. Sit forward. Breathe [snorts] out. Walk to the front of your space. Forward fold. Take an inhale. Halfway lift. Exhale. Forward fold. Again. Breathe in. Halfway lift. Exhale. Forward fold. Breathe. Come all the way up. Mountain pose. Arms to the sky. [snorts] Exhale. Hands to your heart center. Good. Same thing other side. [music] Breathe in. Reach your arms up. Breathe out. Hands to your heart. [music] Prepare. Inhale. Chair pose. Set low arms up. Exhale. Swipe your hands back. Keep your chair pose. Left foot will be your base. Inhale. Hands forward. Right foot back. Exhale. Step your [music] hands to the back. Breathe in. High crescent. Arms to the sky. Breathe out. Twist to [music] the left side of your space. Inhale. Exhale. Your crescent. Lean back. Right. Left [music] arm, right thigh. Exhale to hold. Breathe. Come back to center. Arms up. Exhale. Warrior 3. Send it all the way forward. Good. Take a few [music] seconds. Find your balance. Find strength on that leg. You got this. Deep breath in. Deep breath out. [music] One more full inhale. Exhale. Slowly release the right foot back. Frame [music] your left leg. Take an inhale. Reach your right left arm up. Exhale. Left hand inside of your [music] left knee. Flex your left toes. Open your left knee towards the side. Allow for both of your toes to fall [music] towards the side of your space. Notice here if your right shoulder is going too much to your ear. Can you push away? [music] Good. As you inhale, you lift. Exhale. Send it back. Few more. Breathing. Lift. Exhale. Send it back. Last [music] one. Lift. Exhale. Send back. Good. Inhale. Lift. Exhale. Start [music] walking your hands all the way around until you go towards the front of the other side of the mat. [music] Allow for your left knee to reach on the ground. Bring both hands inside of [music] your right foot. Take an inhale. Open your right knee to the side. Exhale. Bend your left leg. Reach for your left foot. Now you can press the heel close to you for a quad stretch [music] or away from you for a shoulder opening. Or maybe you play with both of these here for a few rounds [music] of breath. Good. You got this. Deep inhale. Deep exhale. One more full bre. Good. With an exhale, slowly release that foot. Take an inhale. [music] Push the far away. Lift the back knee. Exhale. Step the right foot forward, right foot back, and send your hips up and [music] back. Downward-f facing dog. Good. Deep inhale here. Let it out. Breathe in. Bend your knees. Look forward. Exhale. Walk to the front of your space. Forward fold. Take an inhale. Halfway left. Exhale. Forward fold. Breathe in. Come all the way up. Mountain pose. Exhale. Hands onto your heart center. Good. Spread your feet apart a tiny bit again. Inhale. Reach your arms to the sky. Exhale. Connect your hands in prayer. Start bending down just like you did before. Good. We're going to hold here. Your knees are trying to stay as high as your your hips as high as your knees. Send your [music] hands to the front of your space. Good. Navls in. Take an inhale. Take an exhale. Take one more breathe in. Breathe out. Inhale to come all the way up. Exhale. Bring your hands onto center. Step your right [music] foot forward. Face to the long edge of your mat. Heels in, toes out. Inhale to reach up. Exhale. Hands into prayer. This time your knees and your feet are wider than before. Bring your hands onto your knees. Press your knees away from you. Take an inhale to hold. Exhale. Dip the left shoulder down. Look at the right side. Inhale. Center. Exhale. Other side. Inhale center. Just once more. Exhale. Twist to the right. Breathe in center. Exhale. Twist to the left. Breathe in center. Exhale. Slide your heels out. Toes in. Relax your head in between [music] your legs. You can hold here or see if you can interlace your fingers [music] behind your back and press your hands away from you. Try and send more body weight onto your toes. Take a full [music] breath in. Deep breath out. Last inhale. Exhale. Relax your head [music] a lot. Forwarding to stay. Exhale. Release your hands down to [music] the ground. Try and reach for your ankles and pull your torso closer towards your legs. Sending your [music] sitbones up to the ceiling. Good. Last breathe in here. As you breathe out, bring your hands right underneath your shoulders. You might need to come out of this pose or maybe you can start opening your legs wide until you find yourself seated in the middle of the mat with your legs extended. Flex your toes a lot. Take an inhale. Reach your arms up. Breathe out. Bring your right hand down. Right elbow inside of your right thigh. Lean to the left side and lengthen. Gazing straight up. Take an inhale. Take an exhale. Breathe in. Reach both hands high. Exhale. Left elbow on inside [music] of your left thigh. Right arm goes across. Deep inhale here. Breathe out. Inhale. Come back up. Exhale. Bring both hands onto your heart and bring your feet together. Grab the outer edges of your feet. Take an inhale to bring your heels close to you. As you exhale, slowly bend forward. You can rest your forehead on a block. Your knees are falling towards the outer edges. You can use your hands to press them away to open your [music] hips a tiny bit more. Take a big inhale. Deep exhale. [sighs] Last breathe in. As you breathe out, slowly start coming up. Set the block aside. Inhale to lengthen your legs to the front of your space. Exhale, grab the back of your thighs. Breathing, lean forward. Exhale, bring your chin to your chest. Lean all the way back until you're laying on the mat. Once you're here, open your feet as wide as the mat and bring your arms as wide as you can. Send [music] both knees to the right side of your space. Option to stay here or press the right ankle on top of your left knee. If you do so, press your left hip towards the right side. Deep inhale. Deep breath out. One more inhale. Let it go. Flip to the [music] other side. You can stay there or place your left ankle on top of your right knee. Right hip [music] going to the left. Take an inhale. Exhale. Last breathing and let it out. Breathe in. Come back to center. Breathe out. Slide your heels [music] to the front of your space. Decide if you want to have your hands to the sides or closer to your body. Allow for your feet to fall towards the outer edges. Close your eyes and surrender for your shabbasana last resting pose. Thank you so much for practicing with me. If you enjoyed this video and you would like to see [music] more, make sure you download our app, Yoga Plus. Don't forget to check the next video of my series. Bye-bye. Welcome to Yoga Plus. Courses available from pupil to yogi. Sort by yoga, fitness, and instructors. [music] 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 Psych Truth. 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