Full Yoga Class: Core & Arm Strength With No Props Required, 25 Minute Yoga Workout for Toned Body

In today's class, we're gonna be working on the upper body, so a little bit of core and arm strength. We don't need any props for today's class, and let's just go ahead and get started. If you're in a place where you cannot practice with me right now, go ahead and save this on your watch later and join me whenever you can. Hey there, let's go ahead and get started. For today's class, we're gonna start in a child's pose. So go ahead and bring yourself a little bit towards the back of your space. Bring your big toes to touch, knees open as wide as your mat, and gently start walking your hands to the front of your space. Bring your forehead on the ground and take a few rounds of breath here. Maybe you close your eyes. Take a deep inhale, deep exhale. Few more rounds of breath here. Allow for the weight of your body to keep pulling closer and closer to the mat. Big inhale, let it go. With the next breathing, slowly start walking both of your hands towards the right side of your space. As far right as it feels good. Now try and press the left armpit down to the ground, looking at the right side. Breathe in here, breathe out. Last inhale. Exhale to walk your hands back to center and all the way through towards the left side. Notice if your right armpit is going high, you can press it down to the ground, looking to the left side, and take a deep inhale, big exhale. Last breathing. As you breathe out, start walking your hands back to center. With the next inhale, start rolling your torso up. Keep the elbows on the ground. See if you can slide yourself in between your arms, lift your torso, finding yourself in a high cobra. This might feel a little tricky. We're gonna practice that. Send your hips back to your heels, sit low. You're gonna keep your elbows on the ground. Imagine you're trying to slide yourself, keeping yourself low. Your heart tries to be close to the mat. Once your heart is close to your hands, lift your elbows, push the elbows away, and lift up. Good, kind of like a warm. Few more, send it back. Breathe in, look forward. Breathe out, push up. Inhale, slide, and lift. Good, send it back, slide it through. Take two more here, and slowly find me in this upward-facing dog. Your hands are pushing the ground away. Shoulders are not close to your ears. They're away and pulling back. Press the top of your feet against the mat. Engage your glutes, lift the legs. Take an inhale. Deep exhale. One more, full breathing. As you breathe out, roll over your toes. Find yourself in a downward-facing dog. Pedal your feet a tiny bit in your down dog. Move your hips side to side. Full breathing there. Deep breath out. With the next inhale, soften your knees, look forward. Breathe out, travel to the front, into a tabletop position. Take an inhale, stay here. Bring the belly down, shoulders up, gaze up. Exhale, push the floor away for a cat. Good, few more breathing, cow pose. Exhale, cat. Inhale for cow. Exhale, cat. Last one, inhale, cow. Exhale, cat. Good, inhale, come to center. As you exhale, send your left foot to the back of your space, tuck your toes, and rock a little bit back and forward. Good, slowly bring your body back to center. Flex your foot, lift up. Try not to lift the leg too high up. We're trying to work on the core, so your foot is right as high as your hip. Both of your hip bones are even, and your navel's pulling in. Lift the right arm to the front of your space. Take an inhale to stay. Exhale, connect elbow to knee. Breathe in, lengthen. Exhale, tap. Inhale, lengthen. Exhale, tap, two more, back, forward, and in. Extend, and in, hold there for three. Try and make more space between your leg and the mat for two. Good, inhale to relengthen. Exhale, bring the right hand down, keep the left foot lifted. Swipe your right toes to the outside of your mat. Take an inhale to turn to the left, lift your left arm high. Your foot is trying to be as high as your hip, or maybe even higher if you want more challenge. Take an inhale to stay here. Breathe out, connect elbows to knee. Inhale, lengthen. Exhale, tap. Breathe in, lengthen, and tap. Two more, up, and tap. Last one, up, and tap. Inhale, lengthen up, flex your foot. Hold there for three. Option to pulse up and down, holding there for two, or pulsing there for two. Last one. Slowly release the left hand back down on the ground. Bring your left toes back down on the mat. Push your foot away. Take an inhale, lift the right knee to your nose. Can you try and lift the foot a little higher? Deep breath in here. Breathe out. Good, one more deep inhale. Exhale, tap the knee down. Inhale, lift up. And tap. And up. And tap for five, four, three, two, and one. Lift up and kick back for your downward facing dog with one leg extended. Take a deep inhale here. Deep breath out. One more full breathing. As you breathe out, start leaning forward. Keep your right foot off the ground. Bring your left knee on the mat. Keep your hands slightly straight where they are. Keep your right foot lifted. Take an inhale, lean forward. Exhale, bend your elbows. Try to bring your chin to the mat. And then press up. Good, for five, and four, and three, and two. And last one. Hold there for five, four, three, two. Slowly press up. Bring your knee on the ground. Open your legs wide. Sit on your heels for a child's pose. Take a few rounds of breath here. Let it go. Good, last inhale. Slowly start coming back onto a tabletop. Other side. Send the right foot to the back of your space. Tuck your toes and rock a little bit back and forward. Back and forward, back and forward. Nice. Eventually lift the right foot off the ground. Keep it as high as your hips, not too high. Keeping the core engaged, straight line between shoulders and heel. Take an inhale, send the left arm forward. Exhale, connect. Inhale, lengthen. Tap. Few more, back and forward. Nice. Take the last one. Hold here. Press knee against elbow, elbow against knee. Left even higher. Hold for three, two, one. Release the hand down. Start pivoting your left toes to the left side of your space. Right foot lifted. Right arm goes up or across. Good, take an inhale. Keep your foot as high as your hip or higher. Breathe out to connect. Inhale, lengthen. And tap. Lengthen. Tap. Two more, extend. Connect. Last one. Connect. Good, extend. You can stay here or pulse it up and down. Hold it for three, two, one. Release the foot back down on the ground. Bring your right toes on the mat. Hands are pushing the mat away. Take an inhale to lift your knee and bring it to your nose. Notice if you're leaning back and you keep your shoulders right on top of your wrist. Good, hold there. Inhale. Exhale, tap the knee. Lift up. And tap. For five, four, three, two, and one. Lift up and kick back. Three-legged down dog. Take a deep inhale there. Breathe out to start leaning forward. Keep your left foot lifted. Slowly land the right knee on the ground. Start leaning slightly more forward. As you exhale, bend your elbows towards the back of your space. Instead of outwards, you're sending them back towards your ribs. For a push-up for five, four, keep the left foot as high as you can. Three, two, and last one. Push up, both knees on the ground. Good, take an inhale, belly down, gaze up. Exhale, push away. Again, inhale, belly down, push up. Exhale, cat pose. Inhale, tuck your toes. Exhale, send your legs up and back, time we're facing down. Good, take a few seconds here. Keep moving your hips side to side. Take an inhale. As you breathe out, start walking your hands to the back of your space. Grab your big toes and pull your body closer to your legs. Take a deep inhale. Breathe out. You can stay here, or maybe you bring your palms facing up underneath your feet. And if they're there, see if you can bring your toes right on top of your wrist and wiggle your toes to massage your wrist. We've been on the wrist a lot. Maybe they feel a little sensitive. Take one last inhale. As you breathe out, release your hands. Toe heel your feet apart. Bend your knees and come into a Malasana yogi squat. Elbows are gonna be right underneath, right inside of your knees and pushing away. Good, if your wrists feel tired, bring your hands into a fist and push the fist away from each other. Take a deep breath in. Deep breath out. Two more rounds of breath. You're using a tiny bit of core here, even if it doesn't seem like, to try and lengthen your spine. Good, last inhale. Good, as you exhale, slowly start releasing a little bit of that tension and bring your wrist to make circles. One direction and the other. Good, once you're ready, bring your hands right in front of you. Start walking your hands forward. Find yourself in a high plank. In the next inhale, prepare, and then send your hips up and back for your down dog. Keep your feet hip-width distance apart. Lift your heels. Exhale to send your heels to the right side of your, left side of your space. Inhale, center. Exhale to the right. Good, again, inhale, center. Exhale to the left. You can stay here or lift the left arm high. Bring the left hand down. Inhale, heels to center. Exhale to the other side, and maybe you lift the other hand up. Good, inhale, center. Exhale, heels to the left. Right arm up. Come to center, and other side. Good, inhale, come to center. As you exhale, slowly start walking your knees, your feet forward, coming to a hovering tabletop. So just like if you were in a tabletop, keep your hands right underneath your shoulders, tuck your toes. Take an inhale to be able to lift your knees, hold there. Okay, we're gonna work on core and arm strength. Option one, you stay here. We're holding it for about 40 seconds. If you wanna do more, start rotating your knees side to side, keeping your knees low, hovering just one inch off the mat, and you're kind of sinking your hips to target those obliques. Good, you can keep doing this. If you wanna do more, when your knees go to the right, your right arm goes up. Bring it to center. When your knees go to the left, your left arm goes up. And back to center. And then you can be doing this side to side. If you wanna do even more, when your knees go to the left, left arm goes high, right foot, the one that is in the back, kicks to the left. And then bring it to center, knees to the right, right arm up, left foot, kicks to the right. Good, and now we're gonna be doing a few here. Side to side. Keep your torso low, your knees bent. Nice, and maybe you go a little faster. Maybe you go slower, your choice. Taking a few more seconds here. And five, four, three, two, and one. Lengthen arms and legs. Walk your hands to the back of your space. Relax your body. You can do, again, wrist circles with your wrist to massage and release. Take a full breath in, deep breath out. One more full inhale. Exhale, release your hands and your rest of the body down to the mat. Take an inhale, halfway lift. Exhale, forward fold. And again, breathing, halfway lift. Exhale, forward fold. Walk your hands to the front of the mat, find a high plank. Take an exhale, bend your elbows, chaturanga. Inhale, up dog, open heart. Exhale, down dog, send your hips up and back. Breathing, bend your knees, sit forward. Breathe out, big jump to the front of your space. Take an inhale, halfway lift. Exhale, forward fold. Inhale, come all the way up, mountain pose. Exhale, hands onto your heart center. Breathing, reach high. Exhale, release your hands behind your back, interlace your fingers. Inhale, open your hands away from you, open the heart. Exhale, hips back, knees slightly bent. Torso forward and down, hands away from you. Take a deep inhale, deep breath out. With the next breathing, start bending your left knee, left shoulder to your left knee, look at the right side. Slowly come back to center and do the other side. Inhale, back to center. Exhale, release your hands to the mat. Inhale, halfway lift. Exhale, forward fold. Inhale, lift the left heel off the ground and you're halfway lift. Exhale, step the left foot all the way to the back of the space. Keep your right knee on top of your right ankle. Take an inhale to send your hands to the back of your space. Breathe out, hold here. Deep breath in. Let it go. Last inhale. Exhale, release your left knee on the ground. Send your arms to the sky. Inhale, low lunge. As you exhale, airplane crescent. Tug the back toes, lift the back knee off the ground. Good, a few more like that. Inhale, low. Exhale, lift. Breathe in, low. Breathe out, lift. Inhale, low. Exhale, lift. Last one, low. Exhale, lift, stay here. As you inhale, walk into one-legged standing. Bend the back knee to get some pushing power and bring your left leg all the way up. Good, as you inhale, see if you can lengthen the left foot to the front of your space. Find a balance, deep breath in. Deep breath out. One more full inhale. Exhale to kick the left foot all the way to the back of your space. Left hand will go down to the ground. Right arm is trying to reach up towards the right side of your space. Revolve half-moon pose. Take a big inhale. Deep breath out. Last breath in. Slowly release the foot all the way down on the ground. Take an inhale to stay there. As you breathe out, send the right foot all the way to the back, finding your side plank. Flip it around, right elbow is gonna go down on the ground. Inhale, left arm high. Exhale, left elbow down, holding here. Shoulders on top of your elbows. Good, and now you're gonna start bringing your left knee to your left tricep. Right knee, right tricep. Back and forward. Take a few more, like 10 maybe. And you can also just stay here still or rock your hips side to side. Taking 10 in whatever option you stayed or maybe just finding stillness. Eight, seven, six, five, four, three, two, and one. Knees on the ground. Take a small child's pose. Deep inhale. Let it go. Good, other side. Inhale to start coming back into your downward facing dog. Tuck your toes, hips go up. So exhale, find length in your spine. Take an inhale, bend your knees, look forward. Exhale, jump to the front of the mat. Inhale, halfway lift. Exhale, forward fold. Hands on the ground, inhale, lift the right heel. Exhale, send the right foot all the way to the back of your space. Press with the left foot a lot, left knee on top of your heel. As you breathe in, come into airplane crescent. Torso goes forward, hands pull back, belly's away from your thigh. Good. Hold there, take an inhale. Exhale. Breathe in, back knee on the ground, arms up. Exhale, airplane crescent. Inhale, lower. Exhale, lift. Breathe in, lower. Breathe out, lift. Last one, lower. Exhale, lift, stay here. Take an inhale to come into one-legged standing, bringing the left foot with you, the right foot with you. Breathe out to kick the foot to the front of your space. How high can you bring it? Flex your toes to tone your legs. Notice if your body's going backwards. Can you try and stack your shoulders on top of your hips? Maybe you need to bend the knee to do so. Take one more inhale. Breathe out for revolve half moon pose. Right leg goes back, right hand goes down to the mat. Left arm is twisting to the left side of your space. Two rounds of breath here. Last breath in. As you exhale, release the right foot all the way to the back of the mat. Inhale, left arm going high. Exhale, left foot goes back, side plank. Make a rainbow shape underneath your body. Really work on those obliques. Breathe in to stay. Breathe out, top hand goes down, bringing your elbow on the ground. Roll your heels to the other side. Take an inhale, reach the right arm up. Keep trying to make the rainbow shape underneath your body. Exhale, regular forearm plank pose. Good. Hold in here. 10 seconds. You can do any of the variations you did before, or maybe you do dolphin pushups. Walking your feet to the front of your space, hips going high, leaning forward, pressing back. Forward and back. You can also just hold in your dolphin pose. Just any form of movement. You can find stillness to work more on your breath and resistance, or you can find some pulsations to work more on staying active, dynamic, and building more strength. Whatever it is, take a few more rounds of breath. For five, four, three, two, belly on the ground as you reach the last one. Hands staying parallel towards each other, toenails pressing against the mat. Inhale to press the floor away, lift the torso. Exhale to look at the right side. Inhale, center. Exhale, look at the left side. Good. See if you wanna feel a deeper sensation. See if you can walk your hands a little bit closer, lift the torso a little bit higher. Keep engaging your glutes. Forward and breathe out to slowly start pushing the floor away, lift your hips. Come into a tabletop position. Flip your feet towards one side or the other. Keep the right leg extended, left foot in. Take an inhale to reach your arms to the sky. Exhale, forward fold towards your right foot. Breathe in and breathe out. One more deep inhale and let it go. Slowly start coming up. Bring your right left foot on the ground, hug onto the left leg, twist to the left side. Keep your right toes flexed. Deep inhale, deep breath out. Last breathing. Exhale, come back to center. Other side, lengthen the left foot, bring the right foot in. Take an inhale, reach your arms up. Exhale, forward fold towards your left foot. Deep breath in, deep breath out. One more inhale and let it go. Inhale to lift up, right foot on the ground, right knee to the ceiling, hug the right leg with your left arm, left arm, right arm pulling back. Hold your twist. If you want a deeper twist, you can hook your elbow outside of your leg to twist a little more. Left toes stay in place. Deep inhale, deep breath out. Last breathing. Good, as you exhale, slowly release your twist. Bring both feet to the front of your space and bend your knees, grab the back of your thighs. Take an inhale to send your heart forward. Exhale, chin to chest, shoulders forward, lean back, breathe in, hold there. Last little bit of core, release your hands, stay there. Slowly come down one inch, come up one inch. Down two inches, up one inch. Down three inches, up one inch. And all the way down to the ground. Rest your hands next to your body, walk your feet a little closer to you and start walking your knees a tiny bit side to side. As our last pose, second to last pose, bring your feet closer together, hands next to your heels. Take an inhale to press up for bridge pose. Feel the stretch of the front side body, all the muscles that you just worked. And as you breathe out, slowly bring your body back down on the ground. Walk your feet closer together and then slowly start allowing for your knees to fall towards the outer edge. Gravity will be pulling your legs down. You can use something to support your knees under it if it feels too intense or you can just lengthen your legs. If you'd like something deeper right before we finish, bring your feet close to you. Thread your hands in between your legs, grab the outside of your feet, pull the legs closer to you and maybe you try and lift your shoulders, connect your forehead to your knees. Take an inhale, take an exhale, last breath in. Breathe out to slowly release your legs all the way to the front of the mat. Hands next, relaxed right next to your body. Now I invite you here to bring some visualization of all the work that you just did on your core and your upper body. How strong you're feeling today. Stay here for as long as it feels good to you. Letting go of control of breath or body or thoughts, just focusing on the breath. Shavasana. Thank you so much for practicing with me. Don't forget to check the 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 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.