Core and Glute Strengthening Yoga, Beginner Yoga Lower Body, 25 Minute Yoga

Hey there, my name is Liberty. Welcome back to my series for yoga for the lower body. Today we're going to be focusing more on the glutes. Grab two blocks and let's get started. If you're in a place where you cannot watch this video right now, save this on your watch later and join me whenever you can. Hey there, let's go ahead and get started. We'll start laying on your backs. Make sure your blocks are towards the middle of the mat so that you can reach for them and go ahead and rest your body on the ground. Take a few seconds here. Walk your feet together. Open your knees towards the outer edges. Maybe your blocks are there to support your knees in case you need a little bit of more grounding sensation. But if you feel ready to open your hips in a deeper way, remove the blocks and allow for gravity to pull your knees down to the ground. Take an inhale. Bring one hand in your belly, one hand in your heart. Breathe out. Maybe you close your eyes. Good. We'll take a few seconds here, centering. Just focus on the rising of your belly, falling of the belly. Can you make this sensation a little bit more deep, more profound? Take an inhale. Increase the inhale for one more second. Feel your hand lifting up. As you breathe out, make an extra two seconds for that round. Good. Again, deep inhale. Make it a little bit longer. There you go. As you're staying here, continue noticing how the body is feeling. Maybe with every exhalation, you can feel your knees falling a little bit more towards the outer edges of your space. Take an inhale. Press your feet against each other. Start engaging your legs a tiny bit. Exhale. Release your legs down. Good. Tiny micro movements. Inhale. Press your feet against each other. Exhale. Relax. Good. Last one. Press again. Exhale. Relax. Now take an inhale. Reach your hands to the back. As you breathe out, grab your left wrist with your right hand. Breathing, pull your hands to the back of your space. Exhale. Start pulling your left wrist to the right side of your space. Take a deep inhale here. Deep breath out. If you like a deeper sensation on the left side of your body, with the next inhale, see if you can bring your right knee closer to your right elbow. Open mouth. Let it go. Good. Last inhale. Exhale. Release your body back into center. Switch grips. Grab the right wrist with the left hand. Take an inhale. Pull your hands to the back. Exhale. Lean to the left side of your space. Kind of like a banana stretch on the front top of the body. Take an inhale. You can stay here. Or with the next breathe out, walk your knees a little bit upwards towards your left elbow for a deeper sensation on the whole right side of your space, of your body. Good. Take one more inhale there. Deep breath out. Inhale brings you back into center. Good. As you exhale, reach for your ankles. Pull the ankles closer to you. Keep your knees open and start drawing circles with your ankles here. Make sure your tailbone is on the ground. Good. Now go ahead and change your circles towards the other direction. As you inhale, slowly bring yourself into center. Grab your knees. Breathe out. Start drawing circles with your knees. Each knee is going to be going in an opposite direction. Try and keep your tailbone and your low back on the ground. You can use your hands to give you some guidance or maybe you can just let your knees roll around. Notice how you're starting to use a little bit of your core to be able to do these movements. Go ahead and change directions towards the other side. Nice. Good. As you inhale, slowly kick your feet to the front of your space. Flex your toes. Your toes are going down to your nose. Tailbone is on the ground. Take an inhale. Open your feet towards the outer edges. Connect your heels together. Imagine penguin feet. Inhale. Bring your toes together. Heels apart. Good. Exhale. Heels in. Toes out. Inhale. Toes in. Heels out. Two more like that. Just start flowing there. Connecting breath to movement. Mobilizing the hips a tiny bit more. Nice. Now I know I said this is for the lower body but we're gonna warm up a tiny bit on our core. Come back into stillness. Flex your toes. Take an inhale. Reach your hands to the back of your space. Exhale. Send your hands up to the ceiling. You're trying to reach upwards and then forward. So take an inhale. Lift up and then lean forward and down. Good. Up and forward. Down. Good. Take an inhale for ten. Nine. Eight. Seven. Can you lift a little higher? Six. You got this. Five. Four. Three. Two. One and a half. And one. Stay up here. Hold there for five. Can you lift a little higher? Four. Feel the core working. Three. Two. Exhale. Bring your torso back down. Breathe in. Stay here. Exhale. Bend your knees. Bring your feet down on the ground. Inhale. Reach your hands towards your fingertips. Make sure your feet are parallel towards each other. Exhale. Press the heels down. Bring your hip bones up to your rib bones and start lifting the torso a tiny bit here. Take a deep inhale to hold. Breathe out. Engage your glutes. Good. Hold in here. Working as working on the legs but you're also lengthening the core and the hip flexors as you just worked. Good. Deep breath in. Deep breath out. Bring your hands right next to your body. Palms facing down. Push the foot away. Take an inhale. Send the left foot high. Exhale. Flex your heel. Whole heel is right on top of your hips. Breathe in. Start pulsing up and down here. For seven. Six. Five. Four. Three. Two. One and a half. And one. Keep it high. Take an inhale. Exhale. Send it all the way to the front of your space. Your knee is as high as the opposite knee. Hold in here for five. Hold for four. Hold for three. Two. And one. Bring the foot down. Keep your hips high. You got this. Take an inhale. Recommend onto the pulse. Exhale. Body weight towards your left foot. Breathe in. Reach your right leg high. Breathe out. Flex your toes. Heel as high as your hip. Good. Decide if you want to stay here. If this is good enough for you. If you want more heat, start pulsing up and down. Seven. Six. You got this. Five. Four. Three. Two. Almost there. And one. Send the foot forward. Point your toes. Keep it as high as your knee. Don't let your hips go down. Five. Four. Three. Two. And one. Foot on the ground. Stay lifted. Take an inhale. Send your hips higher. Exhale. Slowly come back down on the ground. Good. Open your feet a little bit wider than your hips and windshield wiper your knees side to side. Nice. Take a few more rounds of breath here. Notice the breath. Notice your heart. It might be pumping a little bit faster. Good. We're going to do a tiny bit more. Walk your feet back into center. Hands right next to your body. Take an inhale. Lift your hips again. This time as you exhale, keep your heels on the ground. Lift your toes. Pivot your toes towards the outer edges. Inhale to lift your hips. Exhale. Pivot your toes back to center. Lower the hips a tiny bit and then press up. Good. We're going to be pulsing from this. Feet facing forward. Open. Pulse up. In. Pulse up. Open. Pulse up. In and up. Good. You got this. Just ten. Nine. Eight. Seven. Keep gazing straight up to protect your cervicals. Five. I mean six. Now five. Four. Three. Probably feeling the fire right now already. Two. And one. Slowly bring it down to the ground. Nice. Inhale. Bring your legs onto your heart. Exhale. Start rock and rolling. Rock and rolling. Chin to chest. Make a C-shape with your body. Good. And slowly start finding yourself all the way down. Sit on the ground. Roll your feet towards one side or the other. Find yourself in a tabletop position. Hands underneath your shoulders. Knees underneath your step bones. Tuck your toes. Take an inhale. Lengthen your legs up and back. Downward facing down. Good. Pedal your feet a tiny bit here. Bring your hips out of sight. Take a deep inhale. Hips going higher. Breathe out. Navel going all the way to your spine. Good. One more deep inhale. And let it go. Nice. As you inhale, reach the left leg up and back. Three-legged down dog. Exhale. See if you can lift the foot a little higher. Full breathing to hold here. Breathe out. Bring your left foot in between your hands. Release the back knee on the ground. Take an inhale. Reach your hands all the way up. Lunge. Exhale. See if you can sink your hips a little deeper. Deep inhale here. Breathe out to stay. Good. One more deep inhale. Let it out. Last breath in. Exhale. Halfway split. Hands go down to your blocks. Flex your left toes. Keep your left heel off the ground. Your left toes off the ground. Good. And here you can play by pivoting your foot side to side just like we did at the beginning of class. Bringing some mobility on your hips. Last inhale there. Breathe out to revent your right knee. Inhale. Reach your hands back up. Low lunge. Exhale. Tuck the back toes. Breathing prepared here. Breathe out. Press with the back toes. Lift your torso. Find yourself in an airplane low lunge. Your torso is going slightly forward. Hello to your leg. Hold there. Take an inhale. Press your palms towards each other. Palms facing down. Breathe out to stay. Inhale. Keep your legs straight. Send your arms forward. Exhale. Send them back. Two more. Breathing forward. Breathe out. Send it back. Last one. Forward. Exhale. Back. Good. Inhale. Send it forward. Exhale. Release your hands right outside of your right foot. Inhale. Lean all the way forward. Left and left leg. Top leg all the way up for standing splits. Feel the stretch in that left leg. Take an inhale. See if you can lift the foot a little higher. Good. As you breathe out, Shiva taps. Right knee taps behind the left calf. For this, you can bring your hands onto your blocks to give you more support. Take an inhale. Send it up. Exhale. Tap down. Good. A few more. Send it up. Exhale. Tap. Breathing up. Exhale. Connect. Send it up. And tap. Hold there. We're going to hold in a counter pose, option one, to bring your foot behind and bring your hands to the back of your space. If you like more challenge, balance onto your left foot, hands onto your heart, right heel to your left glute. Good. Hold in here. Five. Hold there for four. For three. Last one. As you exhale, send the right foot all the way to the back of the mat. Right toes pivot towards the back right corner. Bend the right knee. Sit low. Allow for that front leg to release. Your left toes can be on the ground, pressing the left pinky toe on the mat. Or maybe you flex your foot, toes to the ceiling. And you can pulse up and down here. Five. Four. Three. Two. And one. Inhale. Coming to start pose. Arms up. Exhale. Send your left toes to the front of your space. Breathing. Open your arms in a T. Breathe out. Lean to the back of the mat. Release the front side body. Take a deep inhale. Deep exhale. Last one in. Exhale to cartwheel your hands all the way to the front of your space. Send the left leg all the way back. Three-legged plank pose. Exhale. Bend your knee. Inhale. Send your left foot outside of the right leg. Sit low. Good. Connecting your left elbow, left knee. Take an inhale. Push with the foot. Send your hips high up. Wild thing. Take an inhale to hold. Breathe out. One more deep inhale. Exhale. Release your left hand back down at the mat. Flip around. Inhale. Send your body up and back. Downward facing dog. Good. Pail your feet. Move a little side to side. You got this. Deep inhale. Let it out. With the next inhale, reach your right leg up and back. Three-legged down dog. Exhale. Keep pressing your belly towards your thighs. Breathe in. See if you can lift the foot a little bit higher. Breathe out. Release the right foot in between your hands. Bring the left knee on the ground. Untuck the back toes. Inhale. Reach your arms up. Exhale. Send your hips a little bit more forward and down. You're trying to lift from your rib cage all the way up to the ceiling. Deep breathe in. Deep exhale. One more full inhale. Exhale for halfway splits. Hands on your blocks. Inhale. Lengthen the right foot. Walk your blocks as close to you as needed so that you can keep your hips on top of the bottom knee. Flex your left toes. Take your right toes. Take a few seconds here. Deep inhale. And deep breath out. Good. Two more here. And let it go. With the next breathing, start re-bending your right knee. Breathe out. Set the blocks to the sides. Inhale. Reach your arms up. Tuck the left toes. Exhale. Lift the back knee off the ground. Torso forward. Hands back. Palms facing down. Airplane crescent. Press a lot with your front foot. Your navel is off your thigh. You're not resting on that leg. You're using your core to keep you level. Good. Nothing moves in the lower body. Breathe in. Arms forward. Breathe out. Arms back. Inhale forward. Exhale back. One more forward. Send it back. Last one forward. Send it back. Inhale forward. Exhale. Hands on the ground or maybe on your blocks. Take an inhale. Stand in splits. Send the left leg high as possible. Breathe out. See if you can bring your forehead closer to the bottom leg. Two more rounds of breath here. Deep inhale. Deep breath out. Last breathing. Exhale. Tap your left knee to your right calf. Inhale. Kick back up. Exhale. Tap. Breathe in. Kick. Exhale. Tap. A few more. Send it up and up. Down and up. Last one. Down and connect back into that counter pose. Remember you can keep your hands down and your foot down or you can bring your hands to your heart. Lift the left heel towards your right glute. Keep your hips low. Your heart higher. Hold in here for three, for two, for one. Exhale to send the left foot all the way to the back of your space. Turn your toes towards the back left corner. Extend the back leg finding skandasana back of the mat. Take a few seconds there to adjust into the pose. Decide what you want to do with the front foot. You can keep it on an angle pressing the pinky on the mat or flex your foot and flat your toes. Hold in here for a few rounds of breath. You can pulse if you're looking for more challenge. Breathe in here. You can sit a little lower as you exhale. Last inhale. Deeper as you breathe out. Good. With the next inhale coming into a star pose. Lengthen arms and legs. Exhale. Turn your right toes to the front of your space. Breathe in. Reach higher with both hands. Breathe out. Lean to the back of your mat. Deep inhale here in your reverse triangle pose. Exhale. Carve your hands to the front of your space. Inhale. Send the right foot back. High plank. Exhale. Send your hips up and back. Downward facing dog. Good. Take a few seconds here. Fiddle your feet. Move your hips side to side. We'll do that whole thing once again. Breath to movement. You already did it before so you know where we're going now. Nice. Second inhale. Reach your left leg up and back. Three-legged down dog. Exhale. Bring your left foot in between your hands. This time can you do it very slowly. Slowly use that core. Taking three. Taking two. One. Land the foot. Nice. Release the back knee on the ground. Inhale. Reach your torso and hands to the sky. Low lunge. Exhale. Can you sink your hips a little deeper? Breathe in. Can you try and bring your arms past your ears? Exhale. Halfway split. Lengthen the front leg. Hands on the ground or on your blocks. Inhale to send the heart forward. Exhale to press the left heel down and back like if you wanted to pull the mat away. Good. Inhale. Re-bend your left knee. Lean forward. Exhale. Tuck the back toes. Breathe in. Reach your arms high. Exhale. Airplane crescent. Lift up. Good. Let's play with that again. Inhale up. Exhale. Lift the leg. Two more breathing. Breathe out. Last one. Let it go. Stay here. Inhale. Arms forward. Exhale. Hands down. Lift the back leg. Standing splits. Breathe in. Hold here. Exhale. Your option of condor pose or maybe you're coming to that flying foot pose. Deep inhale, wherever you are. Breathe out. Skandhasana. Back of your space. Right foot goes back. Bend the right knee. Pulse in here for three, for two, and one. Inhale. Start pose. Arms up. Toes facing the side. Exhale. Left toes face the front. Send the body to the back of your space. Breathe in. Come out of that pose. Breathe out. Curl your hands to the left foot. Inhale. Send the left leg all the way back. Exhale. Down dog. Nice. Other side. Take an inhale. Send the right leg high. Exhale. Right foot in between your hands. Breathe in. Bring the back knee down. Reach your arms up. Low lunge. Exhale. Sink your hips a little deeper. Deep inhale here. Big breath out. Last breathe in. Exhale. Halfway splits. Lengthen the leg. Flex your toes. Inhale. Lengthen. Exhale. Can you go a little lower? Breathe in. Rebend your right knee. Tuck the left toes. Reach your hands all the way up. Good. Take an inhale. Prepare here. Exhale. Lift the back knee. Airplane crescent. Inhale. Come down. Exhale. Lift. Breathe in. Lower. Breathe out. Lift. Last one. Lower. Exhale. Lift. Keep the legs. Inhale. Send your hands forward. Exhale. Hands to the ground. Breathe in. Lift the left leg high. Standing splits. Exhale. Your option of counter pulse. Fly in the foot or not. Breathe in. Prepare here. Breathe out. Kick the left foot to the back of your space. Toes to the outer edge. One-legged yogi squat. Back of the mat. Sit low. Good. Take an inhale to lengthen arms and legs. Exhale. Your right toes to the front of the mat. Breathe in. Reverse the triangle. Lean back. Breathe out. Carve your hands to the front of the mat. Frame your right foot. Take an inhale. Send the right leg back. Connect your knees. Lift the right foot. Exhale. Bend your right knee. Flip the right foot around. Come and sit low. Right knee, right elbow. Good. Inhale. Push up. Open the heart. Engage your glutes to do so. Good. As you exhale, flip back around. Inhale in your high plank. Exhale. Knees down. Sit on your heels. Child's pose. Good. Connect with your breath. Calm down the breath right now. See if you can make your inhalations a little bit longer each time and your exhalations even longer than your inhalations. Slowly bring yourself into a seated position and lengthen your left foot to the front of your space. Take an inhale. Reach your arms high. Exhale. Forward fold towards your left foot. Maybe you flex your toes. Try and keep your spine straight. Take a deep breath in here. Breathe out. Good. With the next inhale, bring yourself back up. Right hand behind your right thigh. Inhale. Lift your hips. Find the stargazer's pose to release the front side body. Exhale. Flip back down. Good. Other side. Extend your right foot. Bring the left leg in. Take an inhale. Reach your arms to the sky. Exhale. Forward fold towards your front leg. Three rounds of breath here. Keep your right toes very flexed. Exhale. See if you can bend a little deeper. Last breath in. Deep breath out. With the next inhale, slowly start coming up. Exhale. Left hand behind your thigh. Inhale to lift your body to the side. Send your hips to the left side. Exhale. Slowly come back down. Breathe in. Grab the back of both thighs. Send the heart forward. Exhale. Bring your chin to your chest. Take a few seconds. Make sure there's space behind you. And slowly lower your body all the way down. Once you're here, open your feet as wide as your mat and wind your knees slightly side to side. When your knees go to the right, stay there. Option to hold exactly as you are. Or maybe you hook the right ankle on top of the left knee to press the left knee a little bit lower. Take an inhale there. Exhale. Slowly release. Breathe in to center. Exhale to the other side. The side if you want to stay here just is good enough. Or maybe you can press the left ankle on top of your left right knee, just like you did on the other side. Take an inhale. Deep exhale. Breathe in. Bring yourself to center. As you breathe out, start lengthening your legs to the front of the mat. Release your hands right next to your body. If you feel safe, go ahead and close your eyes. And stay here for as long as it feels good for you. Noticing your breath and Thank you so much for practicing with me. If you enjoyed this video and you would like to see more, make sure you download our app Yoga Plus. Don't forget to check my next video. Bye! 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 Psyche Truth. It's free to download and features a variety of wellness content, including yoga, fitness, Pilates, guided meditations, and interviews with dozens of wellness experts.