[Music] hello has fitters it’s coach V the official yoga and Pilates instructor of the has Fit Channel today we’re gonna be doing a power yoga flow so we have this beautiful lake behind this is a beautiful day here in the Front Range of Colorado by the way where are you in the world leave a comment below let us know this workout is great for everybody everybody you can modify as you need to it’s all bodyweight no weights or machines just get your mat some comfortable clothes that we can flow flow and flow building strength flexibility power balance control and even a whole heck of a lot of endurance alright so check in right now and I will see you back here in two seconds alright a slight shirt tuck we’re gonna breathe in the nose and out the nose deep breathing connecting it with the flows you could modify any time you need to my friend great thing about these videos you can pause it go back you can practice play it over and over that’s your flow let’s begin feet hip-width apart some Sun Salutations connecting the breath and movement take a couple shoulder rolls here and as we look out into the beautiful wilderness they will jump in this reservoir at the end of this flow inhale reach the arms up over the head exhale diving down forward fold soften the knees a little bit let the spine decompress take an extra breath really release back in the head or back of the neck is rather loose inhale rising up again let’s build some heat in the spine shoulders back and down reach up again diving down forward fold shoulders are relaxed put the weight into the tips of the toes and once again rising up not a cloud in the sky and don’t worry I’m covered in sunscreen all right let’s dig into some flows tuck the chin my friend dive down on the exhale step your right foot back lunge you can drop the right knee if you want or keep that right leg straight nice 90 degree angle and your left leg fingers down or reaching up this is a nice lunge the feet are staggered you’re gonna hinge forward now step back to plank position also called high pushup hands under the shoulders elbows in take a deep breath drawing the shoulders back get some heat into the core now press forward through the toes shoulders come in front of the wrists and we lower down elbows hugging the sides hugging the sides drop your knees if you need to tops of the feet on the mat inhale lift the upper body up either Cobra elbows into the sides elbows bent or lift all the way up into upward facing dog lift squeeze the glutes exhale lower back down massage the rib cage into the mat and then big exhale press back downward facing dog walk the legs a few times want to get blood flow going a lot of blood flow these power yoga flows you practice them every day it can be five minutes it can be fifty minutes but make sure you’re practicing these flows and these poses all right inhale right leg up right foot forward lunge adjust shoulders back and down arms up or fingers on the Matis you inhale let your upper body lift nice alright hinge forward step forward fold diving down again release the spine decompress there’s bugs all over we inhale rising up I always film outside I encourage a little wildness on the mat all right exhale dive down and get forward full neck is loose on the exhale step your left foot back lungs drop the knee or extend the leg fingers down or we reach up mmm stretch that back leg very nice hinge forward stepping back plank position again starting to build these flows a little more aggressively with precision lower down inhale Cobra or upward facing dog give an extra lift and draw the shoulders back and down exhale lower and then exploding up and back into downward facing dog very good take an extra breath here work the heels down relax the shoulders left leg comes up with the inhale left foot forward lunge there we are we’ll keep building on these flows a lot of surprised is always disrupting and shocking our minds and our bodies step forward lace the fingers behind you mudra soften the knees if this is too much cross the arms here or let the arms hang two more breaths inhale reach the arms up exhale dive [Applause] okay drop inhale flat back fingertips on the mat or fingertips on the shins either way let your shoulders pull back feeling a nice stretch in your spine now step back plank position take it through the flow little more precision forward down as if you’re teaching a class and you’re showing how these poses connect together exhale lower on the next exhale downward facing dog very nice inhale left leg comes up let’s keep building building the heat our body adapts triangle pose turn that right foot in lengthen the legs arms out hinge back of the hand or the hand gently on the leg reach the right arm up three breaths right here think of spitting between a door and a screen door oh the wind’s coming in that’s good triangle brings in the breeze as my notes don’t fly away all right extend the triangle reach this right arm feeling a whole lot of goodness down the right side and turn this into the revolving triangle set the hand to the mat the foot or the leg as you inhale twist your body to left reach the left arm up three breath you’re wringing out your sides this really really loosens up your back [Music] good one more breath all right set the hands down downward-facing dog very nice keep it moving get off the mat inhale right leg up right foot forward triangle on the other side arms out turn the left foot in reach voila here we are three breaths in the nose out the nose once more and now we extend reach that left arm roll the left shoulder back one more breath very nice stretch it out flexibility is youth we reach and let’s revolve line up the heels inhale lift hand on the floor the foot or the leg [Music] let’s do two more breaths as you inhale really reach back Hey okay vinyasa flow you could step back to plank or kick the leg back forward down melting down total total body control lift up and let’s go to down dog right from here step back beautiful downward facing dog now take the left foot forward and keep on moving keep on disrupting our bodies and the flow shoulders back and down okay okay these are lunge reach throughs if they’re too much just hold the lunge we’re gonna do ten we’re gonna hinge forward on the exhale inhale reach back up ten times each side in the wind press that right heel down you can lace the fingers if you like here’s four jeez wait it’s the hottest day around here in a long time the wind feels amazing five more times reach man six seven if you wobble that’s fine just get back into it do as many as you can with the best form the best breath two more I’ll do that mudra here here we go that’s up to you if you want to do it lift and once more keep the balance dive now release hands down standing splits lift that right leg if you want to go even further you can lift the fingers Oh off the mat make it balance two breaths all right step back lunge Oh lift and let’s flow vinyasa power flow step or jump like you’re underwater shoulders back good nice strong lift Down Dog little shake out get off the mat all right lunge other side right leg up right foot forward plant it get a solid foundation always so we can roar silently all right hold your lunge or ten of our reach through our pass through exhale forward inhale lift good balance i wobble I wobble all the time that’s good it builds character it means we’re always disrupting and disturbing and distressing the norm in our movements there’s three going to ten lace the fingers if you like [Music] it’s my counting all right I’m gonna do five more five more my friends oh seven going three more times get that rhythm cloud passing overhead here huh alright let’s go set foot back just slightly and up one more time reach it through reach it through okay lace the fingers open let’s lead this into the standing splits hands forward lift there’s a beat okay there goes the B or lift the hand slightly off the mat two more breaths and playing piano alright step it back lunge oh I feel that in the right leg oh that’s delicious up vinyasa flow here we go connect the dots lalala up dog add a little twist here back and forth nip dips keep that back limber pliable nice and loose very good all right up dog or Cobra down dog shake it out a little change of pace Walker jump forward bring it down see the position alright going well got about 12 minutes already shoulders back and down boat pose find a nice little solids flat spot there never know what underneath the mat feet up shoulders back and out fingers on the legs or the arms are forward five breaths half boat one of the big challenges is now let’s not to let the feet drop so we came right up here can also extend all the way out if you wish that’s your privilege either way three more breaths I’m gonna bend I just trained and taught a class [Music] okay very nice cross the legs step back plank go through the flow elbows into the sides constant rhythm inhale up dog exhale down dog now walk or you can jump through the lunge again you cannot lunge but bolt rather there we are sure right here good to add bolt runs stabilize the center 20 runs we’re gonna run with the arms up and then back here’s two breathe in two three four you can do the same arm same leg if you like five like this six that’s up to you seven eight nine ten let’s do ten more very nice keep it caught in the nose out the nose twelve thirteen fourteen fifteen sixteen seventeen eighteen stronger every day nineteen twenty half or full boat two breaths and let’s do the vinyasa flow cross the legs jump back or step down up dog exhale downward facing dog beautiful okay moving into some warrior flows I like to call these warrior hugs take an extra breath here and down dog really flush out the breath the neck is loose oh I’m hopping with excitement inhale left leg up left foot forward give me a warrior pose here line up the heels push in your pockets bend that left knee right foot is turned in slightly okay take the arms out this knee this hip is open this leg is open now the hugs we’re gonna exhale reach down this arm is gonna hug across the body inhale other arm does back and forth ten times here’s to go a little lower if you like you can really band into it or place your hand on the leg if you need a little more support three a little faster same control four [Music] five five more times my friend we have it so much strength and mobility here six all body weight [Music] seven eight two more Oh feel that front leg burning with goodness nine once more and reach it up reach it up now take this hand place it on the ground Oh extend extended warrior three more breaths roll that right shoulder back mmm bring it all together alright set the hands down down dog Oh shake out the legs get off my arm a little shake fingers a loose tozer loose breath is fluid it’s constantly flowing alright let’s enjoy the other side right foot forward warrior hmm and ready ten times each one exhale yeah – there’s two I’ll count on the top flow it fluid here’s four reach it back reach it back [Music] five six going to ten we have it seven beautiful reach up higher higher higher eight nine oh one more time that front way I feel it all I burn something and reach it back now Oh stretch real quick extended warrior left arm reaches three breaths as down vinyasa flow step or jump up dog take a downward facing dog take three breaths alright inhale left leg up left foot forward little mudra warrior variation so turn that right foot and bend the leg lace the fingers together behind you gonna start here opening up the chest you have some clouds coming in now we’re gonna go on a diagonal so draw the right shoulder back reach the hands away from you towards your back heel nice big opening as you sink into your left leg two more breaths in the nose out the nose and now we revolve the warrior so place the right hand down and lift the left arm up so bend that left knee to breath good you can move a little bit within the pose and then set the hands down step back down dog other side warrior start with the mudra behind line up the heels and then you work your way diagonally in that side bend thinking down there we go two more breaths and then revolve the warrior hand down other arm lifts up there we are then that knee put you in all these different twists at angles and planes of movement that’s vinyasa flow time yes it is step or jump back melting into each pose up down dog let’s take it’s a little balance here adding some balance Walker jump forward starting with a tree take your right foot bring it below or above the knee hands together turn a little bit more here we go so we can we can face each other just like that all right feel if you’re feeling solid take the arms up it’s called the extended tree your left knee your standing knee is slightly soft keep your eyes focused deep breath stay here or take it to the crouching tree right drop down take the ankle on top of the thigh we come down one of my favorites is a great hip opener balance leg work one more breath sinking down sinking down now let’s take this through the vinyasa flow so turn step back to plank and we go I’d like to cleanse the palate with these flows keep our whole body engaged back to down dog now walk or jump forward again other side fix the blouse I always know why I was called my tank tops blouses we open that hip soften that right knee out of it and open up the airways breathe into the front the sides in the back I trained and work professionally as a opera singer dramatic baritone singer music theater and opera and that’s how we breathe we braved how we breathed was front sides and back if you’re feeling solid take the arms up so it’s not shallow chest breathing it’s deep its deep abdominal breathing that lifts your whole body and doesn’t scrunch up your upper body stay here or drop down three breaths definitely a challenge eyes are focused it’s here dog near me whose dog Hey take it back vinyasa flow I’m gonna moonwalk back there we go press forward down down down down up dog limber in the back and then hoop big be downward-facing dog walker jump forward again here’s the challenge take your right foot either here if you want to hold the tree or ankle on top of the thigh balance challenge challenge take it from here go back and forth tree crouching tree don’t let’s not do a number two a few here or hold the tree that’s up to you keep the eyes focused I’m into one more oh hey okay one more of each down down down hmm from here step or jump back vinyasa flow down dog Walker jump forward other side hold the tree or go for the tree – crouching tree I’m ready inhale as you lift up exhale as you come down expand the breath a little more each time that’s this stuff one more each one lift tall yeah you got it let me crouch down a little lower a little lower alright take it back to downward-facing dog okay shake it out we got a new warrior on tap for you take your left foot forward this is a warrior cat cow variation we just keep flushing out and working the upper body so warrior legs line up the heels arms out okay catch my breath I got excited inhale reach back open up the chest the shoulders this is the cow exhale roll forward you can come all the way down if you like or stay tall and just roll their shoulders we’re gonna do it four more times each one keep the foundation of your warrior legs three more open up big stretch get those shoulders in bone excellent excellent two more times I’m smiling that was a good smile right there all right once more I’m gonna finish with the cow we’re gonna open we’re gonna bring this hand down again extended warrior oh it’s so good one more breath turn down dog other side warrior with the cat cow arms out five times each one a lot of balance oh the spine gets to unwind [Music] three more yeah that’s my but two more [Music] deep breathing penetrate the cells with the breath oh I’m I’ve lost comment do one more extra credit and down now open up nice and wide big cow pose and then extend the warrior one more breath beautiful vinyasa step or jump down dog oh my goodness it just doesn’t stop take your left foot forward side lunge oh I always get requests for this one and I get requests somebody’s not to do it so let’s bring it down side lunge hands are down open up this left leg or you can mirror me that’s fine open up the other leg keep opening the legs keep lifting through the top of the head [Music] okay let’s transfer to the other side use your hands on the mat or inhale up and slowly come over it’s definitely a Van Damme move as young Claude Van Damme little bloodsport good balanced breathe open up those Airways I’m wobbling that’s good I get up over up over how does that feel feel okay really good for your gluts I’m like let’s do a four more times back and forth take out the pause take out the dramatic pause two three and four I’m going to bring it over vinyasa flow [Music] hmm down dog excellent woo Walker jump forward give yourself forward fold here fingers can also be under the toes don’t keep our arms around the legs wring out the spine two more breaths [Music] all right flat back fingers on the shins or the floor the cloud up there now step back to plank inhale open up side stack the legs if you like you can also lift [Music] breach vinyasa flow bring it right down down dog bring it to plank other side right arm up just good forward you can do what you like with the legs extend good something on me just paranoia at this point I’ve Ben Yossef low hands down always time to invigorate all those cells downward-facing dog quick shake out okay mudra dives just a few more things left give me a warrior pose I hope you’re not sick of it yeah it’s just always always a challenge get those legs again make sure this knee is open always double-check your foundation because if you’re gonna keep moving the foundation is not there everything’s gonna fall we’re not gonna progress lace the fingers again behind you keep it here if you like opening the chest or five dives we’re gonna dive down draw the arms back a lot of balance inhale lift get the back bend four more times and doing these a lot lately myself so effective open and two more we got it and once more keep that left knee open rise up arms up in Yossef lost a little more speed but always the control always the flow okay other side five mudra dives here we are keep that leg exhale down inhale up don’t forget to let us know after you’re done let us know below what you thought of the workout and where you are doing this with me love to hear from you too more recommend power yoga just about daily some form or other for maximum physical and mental performance bring it up open arms up flow it okay downward-facing dog let’s finish it off time go so quickly bring the right knee forward pigeon fix the mat so you can rock you a little side to side here want to be right over the center can do a little pigeon pigeon slides so we’re gonna start with proud pigeon lift up and then exhale lengthen floor do this at your own speed my friend we’re opening the hip stretching the hip flexor I’m getting one heck of a spine manipulation here maybe even adjustment herself but that’s up to you let’s do it two more times if you like you can also do King pigeon reach the arms up and then lengthen forward always hinging stretching out that spine once more oh so nice slide it down whatever we do we do it with flow with purpose now step it back to plank switch sides left leg forward when you’re ready even it out we all be alone here here’s your pigeon lifting up tall a couple weeks ago I was up in that area ran right into a big black bear fortunately I was by myself and so was the bear we just spoke for a second and then walked away from each other all right back and forth but this area here the worst of it is really friendly dogs who are swimming in the reservoir and that’s all right that goes perfectly with power yoga Oh King pigeon if you like also remember you can take the arms up and then lengthen down just feel really good on those tight hips and down let’s do one more time one more time do a little movement in there where you need to I’m gonna do this classic here oh and then down all right let’s do one more flow step back to plank take it slow like you’re underwater in the pool no no there we are effortless effortless huge back bend strong arms strong glutes take it back to down dog couple breaths right here God flush out the junk the distractions now walk or jump your feet forward forward fold let’s rise up well finish it here my friends standing nice and tall a couple shoulder rolls take the arms up back bend and then pull them open cactus arms cactus arms cactus arms and shake it out my friends let’s meet coach V such a pleasure to train with you today makes you check in below if this video helped hit that like button subscribe to the hospital and please head over to my channel it’s on the screen the address and subscribe to my youtube channel where you’ll find tons of workouts just like this and many many other different kinds as well what did I say my name is coach me the official yoga and Pilates instructor for the has fit channel again if this was a little bit too much this flow I did another power yoga flow for this channel last year just for you the link to that is in the About section below and any questions or concerns comments put them below do the or a little bit of these every day for a while and keep us posted keep us all posted how you’re doing with those because power yoga is definitely accessible it’s powerful and anybody can do it anywhere in the world hi my friends coach me signing off god bless we’ll see you next time

hello my friends its Shaun veigue otherwise known as coach Vig with Shaun big Fitness I’m the official yoga and Pilates instructor for the has fit channel it’s fantastic to be with you once again by the way if you go in the About section below you can get the playlist of all the workouts yoga Pilates and others I’ve done for the has fit channel have mall in one place all right today we’re gonna do a very smooth yoga morning stretch routine this is great for anyone all fitness levels all ages focus on breath flexibility balance and starting your day well the right way with these all-purpose yoga stretches I’ve said too much all you need is comfortable clothes your yoga mat and anywhere you want to film I’m on my beautiful deck today in the Colorado Rockies and please check in below let us know you’re here and also let us know where you are doing this routine from where in the world love to hear from you alright let’s get to the routine ah the Sun has returned yes okay I love filming in the Sun now you can do this right when you wake up in the morning so let’s begin on our backs we’re gonna breathe in the nose and out the nose really think of saturating your bloodstream with oxygen the old OH to bring the knees into the chest your head is on a pillow or wherever you want to set the head wiggle the fingers and the toes take a few deep breaths in the nose and out the nose want to set the tone for the day avoid tightness throughout the day perhaps avoid injury by keeping our body nice and mobile the mind and body connection is strong one more deep breath right here all right take that left leg slide it down right knee into the chest take this leg move it a little bit side to side said mobility the ability to move move through your activities through the things you like to do during the day so you little IT bands stretch the knee inner thigh oh there’s the Sun okay bring that knee in a little closer shoulders relaxed chest is open I wear the cap because it does get a little cold out here all right now take this knee let’s bring it over as far as you can go comfortably it’s a lying spinal twist drop it and then with each exhale your upper body’s gonna turn to the right now this is a good time to open up like this because we’ve been sleeping our body is warm we’re pretty relaxed and our mind hasn’t had time to accumulate a bunch of distractions yet you could extend the leg further if you like or reach this arm out or both take the arm a little higher [Music] good get out of the way release into the stretch two more breaths excellent bring it back to the center switch the legs right leg down left knee into the chest move a little back and forth now as always listen to your body we have this beautiful gym our body that’s with us 24/7 so it is our duty it is our duty to maintain it to take good care of it all right you ready for the twist take an inhale prep exhale here she goes all the way down relax breathe into that twist as you’re exhaling twist the upper body away let’s do four more breaths drown the muscles in that oxygen inhale exhale world’s turn on some deep breaths they really do [Music] the arm comes a little higher perhaps feel that nice tug down your lats down your sides and one more stretch down here on our backs we’re gonna bring the knees back in breathe into your lower back one breath your fingers and toes are loose and then this is called the lying butterfly or supine butterfly take the bottoms of the feet together options one is placed the hands here let the chest open another I love to do this great traction so great way to stretch your back you especi your lower back take the hands right here as you breathe they’re gonna rock while keep breathing of course you’re gonna rock side to side a little bit of force here feel that that nice decompression in your spine especially your lower back your lumbar area let’s do three more breaths and we’re also opening the hips the groin and the psoas and the chest okay I was sketch isn’t it excellent okay now roll onto your side either side is fine we’re gonna press up seated off the mat seated twist I’ll do it with you take your left leg forward gonna take your right foot cross it over the left leg if that’s too much keep the foot over here now very important shoulders back and down the rolling shoulder something that I struggle with too they want to go like this and cut off my breath and my posture okay so nice and open now grab with your left arm grab that right leg and twist to the right so let’s take three breaths here drop the shoulders down lift up out of the ground twisting twisting brings so much energy to your body [Music] you can always on your own time hold these poses longer now take your left hand grab the outside of your right foot extend that leg out reach this arm the wind I hope it doesn’t blow my notes away all right hey the weather changes about every six minutes in the Rockies draw this arm back two more breaths this is IT band stretch right here as well okay bring it back to the center before we go the other side take the bottoms of your feet together and do a little active butterfly here now the knees might be up here there might be down here wherever they begin that’s fine use those elbows we’re gonna rock side to side pressing down important keep your upper body lifted if you start to scrunch it’s gonna become very challenging like there’s a knot in the middle of your body so nice and tall as we rock side to side good we’re one part of the body goes so does the rest it’s amazing how it’s all connected good shoulders back rock it side to side get that limberness in your spine make sure you let us know below what you think of these stretches which one really really was profound alright let’s twist on the other side so I believe this time it’s your right leg forward take your left foot here or cross shoulders back and down always want to begin with that posture now twist each exhale go a little further shoulders down three more breaths really that beautiful twist in there open up your lower back and then this nice add-on here right hand to the outside of the left foot reach the left arm back shoulders down so we’re twisting this way extending this leg out that way the old yin and yang of fitness let’s do two more breaths okay bring it back to the center once again we have our butterfly the Sun that cloud just keeps eating the Sun so options my friend you could stay here rocking back and forth or we can add a big balance option to this it’s called an elevated butterfly bring those feet off the mat lace the fingers drop the shoulders back and down this might be something it’s not working right now but practice now if you like you a rock side to side drop your shoulders down pull the feet in closer all the requirements to balance like this really wakes up your body and it brings everything together your body working together not disparate parts but working as one let’s do one more breath I love this one alright release come to hands and knees position sure cat cow let’s do three of each hands under the shoulders inhale round the upper back up we’re really gonna open up and articulate that spine because where the spine goes the body follows exhale dip the stomach down this is cow draw the shoulders back feel that nice curve in the back inhale round up pull the belly button in exhale drop good you might have some adjustments things being put back where they need to be that might happen one more time each one round shoulders pulling away from each other and cow one more time really electrifying your spine the spine is an amazing part of your body really is we’re learning more about it every day now Child’s Pose knees wide press it back once you do a little movement here forward and back you can slide one hand at a time going back and forth who sends that again or both hands or really getting some energy into the spine into the muscles those big back muscles and emphasizing that curve in your lower back [Music] all right from Child’s Pose is bring it up into downward-facing dog if you need to stay in Child’s Pose stay there work your way up to the old down dog hands shoulder-width feet hip-width and let’s slowly walk the legs starting to activate our hamstrings and our calves and getting some blood into the brain feel free to twist feel that like wringing out a wet washcloth wringing out your obliques your low back [Music] Oh beautiful all right let the knees come down let’s get a little backbend in here to counter counter balance all those inversions you can sit on the heels or sit cross-legged take the shoulders back and down lace the fingers this is called a mudra take well first we’re gonna drop the hands back open the chest palms together if you’re able I mean I teach I’ve taught thousands of yoga videos I’ve filmed thousands of them and still my shoulders will roll forward my massage therapist a few days ago she noticed that when I was chatting with her that my shoulders were going down and forward crushing my breath and putting pressure on my back so always important being aware to open up that upper body okay Oh shake out the arms and once again downward facing dog and let’s bring the feet wider we’re gonna add those twists again different variation stay here or exhale reach across left hand to the right foot or ankle a little twist retching the spine and then back to the center other side don’t think about it how many let’s just keep going back and forth good loosen it up your mind will see it and your body will do it alright my friend I’m gonna do one more to each side first I had to adjust my shirt morning shirt adjustment yeah all right back to that wide legged down dog hold for a breath feel that spine really decompressing and then bring the feet in knees come down Oh shoulders back and down we’re gonna go to what I call baby Cobra backbend bring the forearms down elbows roughly underneath the shoulders we’re gonna lift right here take the legs extend them back so we’re getting a nice abdominal stretch as well we’re gonna do a few little pulses here to again keep stretching the back opening up the abdominals and keep our breath going let’s do five we’re gonna exhale I want you to lower slowly down lengthen through the top of the head inhale lift back up four more times in the nose out the nose beautiful [Music] good shoulders back two more times and once more fill and empty the lungs and we lift up hold it here or you can come to Cobra I just spit that’s called spitting cobra great timing shoulders back we lift up getting some emphasis back here on the spine on the muscles of the spine shoulders back there’s that posture one more breath exhale lower back down and then press back again Child’s Pose knees wide adding a twist take it back and forth I remember this workout this routine is yours you can do the whole thing you can strip it apart take certain parts of it bring them together add your own sequences I’m gonna add on at the in just a few moments something called Sun Salutations that’s gonna put us on our feet it’s a very beautiful little more intense power yoga flow but it’s addresses all the parts of the body so that’s an option if you want to do that all right all right slipping a quick scorpion twist want you to come down onto the mat or the bed reach the arms out take that right leg bring it up and over open up the abdominals the chest after this we’re going into the Sun Salutations go ahead reach that foot back a little further whoo my sunglasses other side bring it over extend so much of what we do in yoga is decompressing decompressing all right bring it back to downward-facing dog this is Sun Salutation so you can stop right here in down dog or if you want to join me for this more power yoga SH flow which I teach and film a lot of well welcome welcome all right Walker jump the feet forward it’s coming the front edge of the mat coming to a standing position shoulders back and down hands together we’re gonna do four flows here inhale reach up backbend exhale dive down forward fold decompress that spine again on the exhale step your right foot back for lunch shoulders back fingers down or reach the arms up good open the chest sink the right heel down now hinge forward we’re gonna go through that vinyasa flow step the left foot back we have plank position press forward and then lower down this is chaturanga hover drop your knees if you need to all the way down Cobra as we did before or upward facing dog exhale downward facing dog good flowing together sequencing inhale right leg up right foot forward and we have lunch good hold the pose just a little bit longer hinge forward step the left foot in forward fold inhale rising up build that spine stacking stacking shoulders back arms up and the hands come back to heart center that’s one flow take a breath here centered feet are planted on the ground you’d be ready for anything after this anything inhale up exhale dive now we focus on that left side step the left foot back lunge work it out tall feel that heart rate going up a little bit now step back or you can kick the leg back if you like keeping it up go through there’s the hover inhale up dog or Cobra shoulders back squeeze the glutes exhale downward facing dog take an extra breath here all the muscles the tissues the fibers everything coming together left foot forward lunge and hinge forward forward fold step the right foot in we’re down and we rise up linking that spine together arms up hands come together from the chest okay one more flow on each side I’m adding a couple optional add-ons to the lunges inhale exhale dive down tuck the chin [Music] right foot back lunge options arms up or go to cactus arms open the chest cactus arms linked into the mudra again oh there we are back bend keeping the foundation of the lunge inhale arms up come down go through that flow both the feet back or kick the left leg up down and then Cobra or updog exhale downward facing dog shoulders are loose inhale right leg up right foot forward lunge arms up you could do the cactus arms again if you like into mu D ra and lift hinge forward step that left foot in rising up connect the movements backbend prayer position how Sun Salutations hoping the Sun would come out take an extra breath here perhaps it will one more flow dive down Oh feel that looseness in the spine left foot back lunge arms up or cactus arms to mudra Oh opening the chest now going through our flow take the arms up both the feet back or the right leg comes up forward down build that control elbow is hugging the sides inhale updog Cobra little side to side with the hips you still there exhale downward-facing dog extra breath work those heels down inhale left leg finish it off lunge shoulders back feel that rhythm it’s like a Mozart piano concerto keeps flowing keeps flowing alright you can continue doing these Sun Salutations if you wish even longer they’re yours hands down right foot forward stay here for a moment bend the knees reach the arms back there’s that mudra again three breaths drop the arms rising up lifting lifting shoulders back and down arms up bring the hands together and that about does it for our yoga morning stretch my friends take a deep breath and have the best day ever beautiful work my friend really hoped that this morning routine helped as I mentioned the beginning all of my yoga and Pilates and many other videos I’ve done for hospitals or yoga and Pilates instructor on the About section below it’s in one big playlist so you can experience all those if you haven’t already if this video really helped please hit that like button subscribe to the has fit channel and to my channel it’s up there on the screen I appreciate that and check in below let us know where you’re from in the world and always what you thought of the workout and any questions you may have ah has fitters love being here with you and I hope to do it again soon share this video on with somebody who really needs to stretch and focus in the mornings we’ll see you next time thanks for having me god bless oh what a beautiful morning oh what a beautiful day [Music]

hello has fitters it’s me Sean veigue the official yoga and Pilates instructor for the has fit Channel today we have a all levels power yoga workout a full power yoga workout no weights no machines it’s only using your body weight and it’s just great for men and women and everyone who wants a challenge make sure you hit the like button subscribe to has fit channel and also subscribe to my youtube channel it’s up there and in the About section below okay get a mat you can do this from anywhere in the world and check in below and a quick question comment below also what do you want to get out of your yoga practice what are you looking to get from doing yoga put that below and I’ll see you back here in one second okay it just got the new external roadie microphone on here it’s a little breezy today if it starts to get really windy I’ll definitely switch to a voiceover so we can avoid law that wind disruption alright modify as needed and always use control lets me get in downward-facing dog breathing in the nose and out the nose building strength flexibility balance endurance and stamina good hand shoulder width feet hip width let’s walk the legs want to get some blood flow relax the shoulders this workout will be around 30 minutes so get ready and I hope you enjoy the backdrop here one of my favorites here in the Front Range of the Colorado Rockies let’s do ten more steps one two three four five six sink those heels down seven eight nine ten both the heels going down towards the mat relax the shoulders let’s walk the feet forward and press back to chair pose reach the arms up the weight goes in the heels and in the glutes got the cap on it’s a little chilly I’m actually filming this a day before Thanksgiving but once we start moving the blood flow happens it’s night and day exhale dive down forward fold soften the knees a little bit put the weight into the tips of the toes and let’s walk ten times two three four five a little twist if you like six seven eight nine ten again bend the knees press back chair this time lace the fingers together palms out or rather palms together that’s right shoulders back and down the weight is off the toes put it back into the heels one more breath diving down again ten steps three four five five more times tuck that chin let’s decompress the spine this routine will give you an edge in any sport and any activity once more chair lace the fingers really warming up the glutes and the legs working your body as a whole two more breaths okay diving down we’re gonna do Sun Salutations tuck the chin feel that stretch in the spine come to the front edge out of your mat I don’t know what that was let’s rise up stack the spine lifting lifting lifting shoulders back and down palms together inhale reach up exhale dive down forward fold snap the right foot back low lunge drop the knee down slide it back as far as you like line up the knee and ankle reaching the arms up you need to keep the fingers on the mat go right ahead hinge forward step back to plank position left foot back shoulders back elbows and press forward lower yourselves down drop the knees if you wish all the way down roll the shoulders back this is Cobra we’re putting some flows together so hold on exhale downward facing dog inhale right leg up right foot forward low lunge shoulders back or lift good work the body as a whole breathe in the nose and out the nose come forward left foot steps and rise up chin on the chest stack that spine shoulders back and down arms up beautiful and the hands again heart center let’s go to the other side Sun Salutations inhale up exhale dive can always pause and practice left foot back low lunge daddy’s having a drink forward step plank forward shoulders in front of the wrists lower down good it’s like learning a new language Cobra or you can lift all the way up into upward facing dog keep your shoulders down squeeze your glutes oh yes down dog left foot forward low lunge [Music] good work the body as a whole hey the wind’s blowing me over right foot forward and rise up chin to the chest let’s build that spine one vertebra at a time steps next to shoulder rolls and then bring the arms up I might cut my hands off hands heart center take a couple deep breaths right here balance it out there’s the Sun all right we’re gonna do once more on each side this time with full lunge on the next inhale reach up and dive down right foot back oh so the knee is off the mat this time reach up balance good hinge forward step back to plank press forward lower down elbows hugging the ribs concentrate the power in the core inhale up dog or Cobra how you feeling keep it loose in the lower back downward facing dog right foot forward lunge let me find some even ground good shoulders back arms very nice very nice my friend hinge forward left foot steps in rising up link by link build that spine shoulders back arms up palms together all right nice and loose one more time this time moving to your left side are you ready I am let’s go inhale rise up exhale dive chin to the chest do you compress the spine left foot back lunge adhi where you going forward step back plank connected together float down in hover inhale up dog or Cobra a little shimmy that’s an add-on idea to keep the lower back loose downward-facing dog very nice inhale left foot up left foot forward we have lunge in the Sun and then step the right foot in rising up brilliant 33 vertebrae stack up stack up two shoulder rolls arms up palms together bring the hands to heart center take an extra breath how do you feel feel warmed up feel the muscles working the body responding let’s tuck the chin lace the fingers behind you the mudra soften the knees and down we go bend the knees so you can bring the top or the top if you bring your chest to the tops of the thighs two more breaths open the chest all right exhale drop the arms down flat back take the fingertips onto the shins or onto the mat draw your shoulders back we want to avoid the creeping shoulders it sounds like a Boris Karloff movie there’s some mischief now step or jump back to plank vinyasa power flow press forward lower down inhale updog I don’t trust chatter know what she’s doing exhale downward facing dog shake out the legs she got a treat all right inhale bring that left leg up tuck that chin sink that right heel down now exhale left foot forward lunge gonna add a little movement to this lunge to challenge our core stability so rise up shoulders back and down arms up these are called touch downs we’re gonna do six on each side we’re gonna do them slowly imagine doing these through peanut butter so sink that right heel down we’re gonna exhale fingers down inhale reach up it’s stabilized the center here’s to adding some unique variations always changing up the workout always challenging in the nose out the nose two more times there is the Sun all right bring the arms up cactus arms open the chest so we pull the shoulders back always working on posture lace the fingers together behind you we have the mudra sync those hands down one more breath open up the airways all right in the arms up vinyasa power flow step back to plank or you can kick this leg back and do a one-legged down that’s up to you melting down into the mat inhale up dog or Cobra readjust so avoid this lifting drop the shoulders back squeeze the gluts in the tops of the thighs good down dog our Homebase get off the mat okay the inhale right leg comes up sinking that left heel down now bring the right foot forward and we our language hmm again shoulders back and down feel that in the quad six touchdowns exhale standing on a rock I think there’s two let’s do four more good two more times my friend slow it down you’ll be surprised at the challenge doesn’t like filming outside is there I’m gonna do two more for good measure here you also meet the nicest people coming out here it’s fantastic daddy likes to lick them alright arms up now set the hands down step back to plank press forward let’s lower all the way down inhale updog now hip what do you call these little hip twists hip taps so tap your hip down keep yourself lifted how’s the winds wind okay I much rather speak live you get the full effect in the moment may never come again alright back to downward-facing dog let’s change it up a little bit we’re gonna walk or jump the feet forward we go back to chair lace the fingers come up onto the tippy toes releve lift wah I’ll stand here we go shoulders back and down two more breaths good now come down we have half boat pose seated position on lace the fingers feet come up shoulders are back and down if you want full boat arms up or to the sides three more breaths all body weight the greatest gym you will ever have right here your body open 24/7 alright now going into vinyasa flow cross the ankles hands down step or jump back plank forward hover good work on those inhale updog downward facing dog let’s do that again from down dog to chair optional tippy toes make sure you share this workout with your workout buddies get on these power yoga programs one more breath don’t boat down here or here five breaths my friend in the nose out the nose [Music] one more breath then Yassa power flow cross back down up dog ten dips two three four is that feel good five six seven excellent eight nine ten lift downward facing dog take three breaths [Music] you know let’s stay in this spot I love it the pond is very refreshing very invigorating let’s move into some warriors take your left leg up left foot forward pivot the right foot as you bend let me find a spot here I’m flipping as you pin the left knee reaching up into warrior one so keep this knee open the hip doesn’t turn in and keep this left shoulder back open to warrior two the arms come out shoulders right above the hips flip this left hand up reach and then come back this is reverse warrior right arm to your lower back [Music] one more breath keep the flow going inhale pinwheel the arms step back let’s go vinyasa flow kick the leg if you like and then down up dog or Cobra down dog good all the muscles firing right leg up right foot forward warrior one two right hand up reach reverse bring both the arms up pinwheel vinyasa flow down up dog down dog Walker jump forward chair lace the fingers hmm bring it down gently gently okay little variation half boat I call this the running bolt right arm up left arm back we’re gonna run slow motion like a superhero keep going stabilize the center you can do wind same arm same leg if you like ten more two three four five some different variations seven eight nine ten back to vinyasa flow cross down up dog or Cobra hood iron out the wrinkles down dog left foot forward warrior one what am i standing okay arms up let’s go to proud warrior so either the forearm could be on the leg for side angle or bring the fingers down let me move back a little bit there we go right arm up stretch that right leg out now extend three breaths feel that huge stretch breathe into the pose [Music] smile if you like alright let’s take it back to downward-facing dog step back right foot up or right leg up right foot forward warrior one side angle or proud warrior here or here extend for three breaths good the body as a whole the mind sees it and the body does it alright vinyasa flow let’s meet back at down dog good some grass in the eye different way to ingest grass and Colorado downward facing dog extra breath all right chair [Music] here one more breath moving in to boat or half boat bring it down gently gently use your hands if you need to all right I love this variation we did the run last time we’re gonna do a little hook this time 20 times it’s too much just hold half boat we’re gonna bring the arm across one to stabilize three four don’t move the core five six seven eight it’s moving nineteen ten ten more thirteen fourteen fifteen sixteen seventeen that gray 18 19 20 half boat are full two breaths alright vinyasa power flow cross down drop the knees if you need to up dog I mean go forward here up dog or Cobra downward facing dog one last warrior flow a lot of requests for bird of paradise so left foot forward warrior sliding we do side angle or proud if you want to go further it’s the warrior wrap WR AP right arm your lower back left arm underneath bring the hands together can lace the fingers or grab the fingers use a towel we’ll use your shirt this is the wrap I like to marinate in the wrap for a few breaths if I’m going to do bird of paradise which I haven’t done in a couple fortnight’s if you want to do bird of paradise ha let’s do it together right foot forward left foot comes off the mat okay little jiggling there we go if you want the full one extend the leg out I like to call it bird of prey – I’m a big Klingon fan well Klingons woof okay one more breath one of my dreams play a Klingon bring the foot down step it back let’s all bring the hands down go back to downward facing dog well done and addy is guarding shake out the legs okay right foot forward go right into your side angle or proud warrior now go as far as you like as fur as far okay we do the wrap don’t want to slide there we go breathe are you breathing in the nose out the nose or bird-of-paradise let’s find a spot there we go [Music] taller beautiful my friend bring it down and Yassa power flow when you’re ready let’s meet it downward facing dog down dog excellent Walker jump the feet forward rise up shoulders back and down one more shoulder roll all right tree I’ll face you I’ll mirror you I hope you can see my head and open up your left hip hands together build some balance bring that heel below or above the knee or ankle on top of the thigh focus breathe let’s fix the blouse [Music] mmm the add-on option is the crouching tree ankle is on the thigh make sure you hit your ankle okay it’s kind of like a one-legged chair we press back and there we are three breaths from wherever you are wherever you may roam enter sandman’ from the Bell Tolls you get it oh all right bring it up hey are you training with your dog today give a thumbs up shake out the legs let’s go right to the other side tree open up your right hip she’s gonna do something below or above the knee or on top makes it even more challenging when she’s doing that filmed here yesterday I won’t even say what she did it was much colder right all right if you like you can do the Crouch or stay where you are I’m gonna crouch and pet crouching she that’s a d Adelaide if she’s in trouble recognize her from a lot of my videos okay two more breaths Mike thank you Maddy for demonstrating the need for focus and balance alright let’s turn it forward fold inhale flat back fingers on the shins or the ground step or jump back plank forward down inhale up dog let’s twist ten times two three four five six seven eight nine ten lift an all-important back bend in AB stretch and then down dog whoo bring it forward Walker jump chair a lot of chairs to breaths really sculpting and working the glutes the lower back the core down to the mat one more boat variation you want it boats you got them come on up we’re here or extend the legs up take your right hand grab the tops of the feet or grab the ankle wherever you can reach the left arm out relax these shoulders now let’s go to the other side wherever you can grab make sure it’s your foot and right arm out again other side balance agility as I said these workouts are so beneficial for sports any sport any activity other side the ability to stabilize your Center is everything moves around it let’s do one more time each side and switch beautiful one more vinyasa flow one more cross the legs back into a break or moonwalk if you like forward down lift downward facing dog and let’s finish with a little hip opening work here so bring the left knee forward pigeon pose slide the right leg back walk that left foot up fingers are down good you want to be right over the center so careful falling to either side and then you can bring the forearms forward or the hands so lengthen the spine and from here then do a little from here we’ll sway back and forth hips lower back hip flexors they won’t stretch themselves feed them feed them these pigeons these poses so you can keep doing the things you love and do them better and do them for a lot longer twist and pull bring the right forearm down reach the left arm back if you want to go further bend this leg and grab the top each exhale you’re gonna twist and pull twist and pull for three more breaths hello quad I mean feel that in your right leg you feel that let’s do it together one more breath release down dog into pigeon on the other side right knee forward good shake it out when you need to you might get some cramps shake it out headed off can always pause the video okay always remember why you’re training now hands down or forearms feel it out investigate yoga turns us all into a detective we’re figuring out how our body works how its balance how it aligns how it reacts to you know chaos – unpredictability it’s why Power Yoga is so good at building your ability to adapt to adapt to any situation and I find it extremely fun I love it it’s so accessible especially as we age I’m forty three and a half years old I believe see I’m so old I don’t even know how old I am now a forty three and a half so these routines are a part of my daily my daily schedule all right twist left forearm down bring the arm to your lower back or no no you can bend the knee grab the top of the foot now exhale twist and pull with the breath three more breaths good I hope you’ve been enjoying this flow I’ve really been enjoying doing it with you with y’all showing off my backyard here okay release back roll onto your right side we might go over 30 minutes I don’t even know how long they’ve been going but once we start the flows they’re intoxicating it’s really hard to stop our bodies get stronger with each breath one last hip progression here so you could start with butterfly we all know butterflies to do this in gym class with mr. zanter now use the elbows I want you to rock back and forth press into that leg as you’re doing that take your opposite hand gently gently mind you mind you gently press the other one flexibility equals youth brings us back to the days when we could run and play and do things all day long without ever being sore or tight if we were we wake up the next day and feel 100% again 100% I always think about that when I do my my stretches okay now hands on the feet use both the elbows even if you’re up here doesn’t matter fine where you are each exhale sink the elbows into those legs and hinge forward you can stay here or add the core into it this is an add-on if you wish wrap your fingers around the feet draw the shoulders back and down and open the chest so we got the core working on this we got a little shaking going on again your ability to adapt to any situation those two people who came by here a little bit ago so there’s a whole herd of deer right over this hill I’m kind of keeping an eye out if you want to go further hand’s underneath hey it’s good serious come on do it good hands underneath so we’re pulling the feet in is we’re dropping the shoulders down and of course our abdominals our lower back our hips and our gluts are stabilizing us to keep us up here okay cool well this will be as far as we’ll go with this progression okay whichever one you’re in let’s bring it down I just said urine shake out the arms and the legs and that’s fantastic my friends come to a seated position cross-legged let’s take the arms up overhead palms together exhale bring the hands down right to heart center I hope you enjoyed this flow once more inhale arms up cactus arms exhale open palms facing out we’re opening the chest thank you sure our posture is as good as it will ever be until the next time inhale arms up palms together let’s finish it off it’s been a pleasure my friends as has Fitz official yoga and Pilates instructor it’s me Shawn veigue great work makes you comment below let me know why you’re doing yoga what specifically do you need yoga to help you with check-in below and you can subscribe to my channel I’ll put it up here and it’s in the About section below on YouTube I appreciate that and for the perfect book that goes along with these power yoga workouts you can find and get my best-selling book power yoga for athletes let me reach it up there it’s available wherever books are sold Barnes & Noble Books A Million Target Walmart iBooks Amazon or you can go the link in the About section below great for all fitness levels men women everyone I want to let you know about that on-the-go training manual are my friends Sean big official yoga and Pilates instructor for the has fit channels been a pleasure leave your feedback below and I look forward to seeing you next time good work and Happy Thanksgiving even though you’re probably watching this after Thanksgiving we’ll see you next time god bless

[Music] hills are alive with the sound of flexibility training well my friend did Sean V the official yoga and Pilates instructor for the has fit channel filming at 9,000 feet today this is a total full body flexibility stretch routine it’s great for men women everyone all ages and fitness levels make sure you’re warmed up before you jump into this routine I am I just hiked about 45 minutes up here to Elephant Butte and if you liked this video please hit like subscribe to the channel and I’d appreciate if you checked out my youtube channel link is up there and in the About section below and subscribe alright let’s get our maps some comfortable clothes and stretch out our entire look all the bugs stretch out our entire body alright little shake out here keep the arms and leg nice and loose let’s breathe in the nose and out the nose for these stretches holding them for different durations but you know we’re investigating how our body responds to these stretches with the breath with our focus with intentional movement alright let’s begin with forward fold we’ll see how the bugs do bend the knee let’s drop our heads or you can always modify as maybe you can place your hands on top of the thigh if you like and bring it down I want you to rock the weight back and forth inhale through the nose exhale through the nose you want to breathe into your deep abdominal muscles so think of breathing in below your ribcage into your diaphragm which is what pumps the breath in and out of your lungs shake the head no good we want to really decompress spine as we stretch and open the hips the hamstrings the abdominal in all other areas in between three more breaths [Music] good each exhale releases you further into the stretch into the movement increasing the range of motion around your joints all right let’s stack that punch into the chest rising up I’ll try not falling off the mountain the shoulders back and down I might have gone off the camera buddy shake it out a little shake and then dive down again if you feel light-headed come back up don’t fall down let’s walk the legs one at a time this is a walking forward fold think the heel down and as always work from where you are at and that sounds pretty obvious but we want to find where we are at in our training whatever it is you’re doing the halves fit workouts every day you have to find where your threshold is and you’re going to work through it all the time let’s do ten more steps bring the nose toward the leg that lengthened adding a little twist I’m more look at the sky okay get a lot of blood and oxygen brain want to keep the blood flow going one time all right chin to the chest let’s stack that fun stacking the vertebra this everything coming together healthy fine healthy body to shoulder rolls and shake it out again downward-facing dog classic yoga pose so bring the hand shoulder with the feet hip width is this is too much bring the knees down and press back to the beloved child pose so in down dog we want to press the upper body towards the legs so we’re getting that stretch that movement in the muscles of the spine the Paris finals the rhomboids the erector spinae all of them and thinking the heels down with the exhales keep that neck loose let’s do three more breath whoa let’s stretch it out here we go fish it with the breath oxygen efficiency can utilize it much better slow it down okay let the knees come down Cobra or baby Cobra stretch this is a back then bring it down below the dead bugs off your mat hands either under the shoulders or you can have the forearms down right here this is a baby Cobra it’s adorable shoulders are back lifting through the chest or hands on the shoulders roll the shoulders back it also pop all the way up against you upward facing dog if you like but the shoulders back open through the chest feel the stretch abdominals the legs as you engage the shoulder big powerful power yoga move right here two more breath stronger with every breath more oxygen okay knees down take a wider stance child and close press it back you can just get off the mask a little rotating child pose we want to twist reclaim the movement there’s front and back there’s side to side and they’re twisting this thing is usually the most underutilized without it we have a lot of tightness in our lower back and that of course bleeds in the other area of the bone let’s do four more perhaps your spine is making some sounds talking back okay once for Cobra up dog or baby Cobra all choose under the up dog older than that feels good after that height pretty much straight up for about 45 minutes let’s do three more breath and one more looks good oh yeah once more widen the knees further if you like to really open the hips and we’re going to do that rotation again but bring the hands a little further forward in that twist exhale to the side inhale to the center want to stay limber ready to adapt to anything whether it’s sports it’s an activity anything you’d love to do keep your body limber for four more one more okay oh you okay rise let’s do a quick shake out shake out the arms shake out the legs I made a huge list of stretches we’ll see how many we get two we’ll save the rest for another time but there’s always so many options when it’s all bodyweight ok the dolphin pose this one is always a very challenging well let’s switch the tap so forearms down palms flat you can do this with the knees down if so you’re pressing back right here stretching the shoulders in the back tailbone reaching up for the full effect the full dolphin tuck the toes it’s like down dog but with your forearms down again pressing towards your legs so beware of this scrunching up the upper body that’s no good you want this even if it’s a little bit of movement with every exhale that’s great three more breath this one really down PSA’s or douses fountain douses the shoulders and back and leg with that stretching fire you’re always welcome to hit pause and hold these poses longer alright come on down that’s an inversion the head goes below the waist below the heart let’s counter act at once again cobra baby Cobra or updog rin at a twist so from either position shoulders back we’ll twist side to side if you like you could drop the leg behind to drop it down the cliff denver somewhere over there behind that mountain somewhere like 45 minutes all right one more time so there’s an active stretching and in there static stretching so one when we move throughout the stretch and others where we hold it a little bit longer okay little shakeout we’re going into some hip openers now switch the cap keep it loose shake out the arms and leg I’ll start with the butterfly this is a sequence here to really open up the hips and the lower back and perhaps other areas the bottoms of the feet together we used to do this in track and cross-country now I’ll give you some pointers to really make these much more effective so we’re combining the breath with some movement with the exhales you’re going to hinge forward you’re going to take your elbows and press them in to the leg so you’re opening further whether you’re up here or you’re down here it doesn’t matter work from there and you want to hinge so there’s a purpose behind every stretch three more breath in the nose out the nose actually you’re enjoying these stretches hit the like button share this with your friends who really need a stretch you need to really loosen up okay now you may stay in the butterfly or go to the fire log fire log is definitely more advanced or work your way up to death let’s do the right angle the top of the thigh or stay in the butterfly my friends is a fire log it might be up here that’s fine take your hand down here and just gently open with each exhale hinging forward can also walk let me turn this like hey I hope you have more room than I do but the point is we can do these anywhere at any time we use food open the hip the glutes the lower back is getting a stretch and you’re hinging so we’re taking that spine and always lengthening it forward not dropping and just compressing everything but lengthening so there is a definite purpose behind every breath free more breath [Music] [Music] no kind mail okay butterfly or we have the fire laws let me introduce you to the cow face stretch we’re getting goofy but this one is massive shoulder and chest stretch let’s keep it so your right leg is on top take your right hand bring it to your upper back if you’re unable to do this you can have a towel grab that you’ll see what I mean grab a towel or a strap and use that or just grab the shirt now take your left hand to the other side and if you’re able so it looks like I’m into a little cow face turnstile here you want to grab them together in the back painting the shoulders down or you have that towel where you’re grabbing onto the towel okay so we’re sitting up tall your arms are pressing into the bathroom had given the back your neck to stretch you’re going to know right away where you reside in this stretch you can also hinge forward with each exhale to five breaths get that shoulder movement that shoulder flexibility one more breath we want to make sure that you make this your go-to stretching flexibility routine share it on with everyone now take those legs out shake them unravel the arms give them a shake and let’s go to the other side so either you’re back and butterfly or you’re on fire log on the other side that’s your left ankle on the right thigh okay shoulders back and down keep the chest open beware of the rolling shoulders keep it nice and tall so we start with the fire log wherever you’re in that pose three more breath we want to hear from you down below in the comment section let us know what you thought of the stress make sure you check in below and you always answer those comments more lengthen lengthen this is every night when I’m writing or reading or watching The Twilight Zone or Star Trek always doing these letters okay now calafate stop we don’t hear that very often put your left hand bring it here all right now I’m underneath find it use the towel if you must forget a whole bit okay Calvin five breaths where you are maybe you’re up here trembling with joy or you’re hinging forward either way my friend make it work four more breaths every time I practice the caliphates with the hands I do feel it for a day or two really some profound profound movement increase range of motion around the joint and get better blood flow into the muscles into the fossa okay what happened I bring it up ah parting is such sweet sorrow relief Oh shake it out shake it out whoo give yourself a little back in here hands behind you open the chest sitting back number four the inversion where we’re hinging for we always want to open up as well how much time do we have five maybe about another six seven minutes how’s that sound shoulders are back shake out the arms or legs the pyramid stretch but let’s get into it from Down Dog let’s come back to downward facing dog suit ten walk to it now pay close attention to how this feels the hill loser does it feel more much more doable like it’s your pose things are really moving and happening with anything that practice crack a consistent stay focused because if you drop a few days always gets tougher to get back into it I know from experience all right pyramid stretch it’s the back left foot coming forward Vina modified drop this right knee down and lengthen this left leg not there to experiment fingers can be on the floor they could be on the leg or stretching the shins the calf the hamstrings and we’re lengthening over that leg so fine where it works five breaths with each exhale lengthen the leg right behind the knee you could also lift all lift the toes off the mat to really give a hearty welcome bugs are back to the cap bugs love the pyramid stretch and don’t be one this is a challenging one I practice this one quite a bit it’s still a challenge if you want to have a lifetime of good movement you want to be able to do the things you love to do okay back to down dog shake it out and let’s bring the right foot forward so then left knee can drop down or we have a full pyramid when you’re ready five breath soften with the inhale lengthen with the extra [Music] this will really help my hike back down one more breath stretch length and long lean muscles excellent now step back to down dog I’m going to turn the other way here the Sun keeps shifting or than the earth does reverse it and let’s go to pigeon from down dog bring your left knee forward and goal the hip opener as you’re sliding that right leg back let me turn the camera here okay okay to stretch it back and put my feet on the rocks over there now welcome to take this left foot walk it further forward or bend it more if you’re feeling really tight want to be right over the center of this stretch now prob pigeon fingers down lift up so we’re getting a back bend shoulders back and breathe so with the inhale were pressing up with the exhale we’re sinking down into the hips into the glute I’m running out of space on okay good times my friend good night okay page it in with a twist on this one bring your right forearm down take your left arm back you can have it on your group your dish or on the lower back for more and bend this leg fingers on the top so with the twist and pull with the exhale you’re twisting this left shoulder better than pulling the leg towards you this might be a little much so you have this also okay five more breath really stretching your quad loosening up the side obliques on the hips we even have a hip flexor stretch going on that right leg one more breath see it in the frame here in a second there it is all right release downward-facing dog okay okay right knee forward or what it goes left like that you lit out walk the right foot forward pigeon gluteus mineus Maximus media passing outer side here the eye cream and everything entering the stretch lifting tall into that proud pigeon one more breath here sliding that left leg back all right pigeon with its will right Wanda away from the hawk all right I’m sorry left for right arm back or and twisting pole either way exhale twist and pull three more breath hole and twist who you feeling quite a bit with it okay bring it back downward facing dog stretch it out ten walk twisting this time really criss cross bring your knee across [Music] hamstrings and calves relax the shoulders and once more salted or modified dolphin number this forms down or the knees can be down five breath exhale work the heels towards the map powerful stuff my friends let us know how you did one more breath Boop and we come down Oh sitting up shake it out how we doing for time just about those just do a couple more stretches then we on our way feeling younger more flexible decompress much more effective and everything that we love to do okay straddle stretch one of my favorite another one I do this about every night little Van Damme movement here to open the legs you can bend the knees you can have the legs closer together I’m going to keep my heels on the map there we are shoulders back and down and walk the hands forward you can hold the hands here and press forward you might be here each exhale go over a little bit further lengthening or the stretch three more breath good seal it in here inner thighs groin so adds area to the bottom line you want circulation of blood to circulate to carry out metabolic waste lactic acid to refresh the muscles to refresh the body same with the oxygen all right take the home back behind you back bend shoulders back and down finishes up suck those gravel in my face side to side so you could take your hand to the leg reach over inhale to the center sides like ten times total there’s two here’s three exhale as you go to side for a little breeze five more times they’re all those tones towards you a little bit more six seven oxide two more and last one Oh stretch it out stretch it out okay stay in this position let’s finish here bring the hands together prayer position hands come right to what we call heart center in yoga so your shoulders are back and down your chest is expanded your breath is flowing inhale bring the arms up lengthen the legs where ever position here and exhale bring them back down hinging forward a little bit do that again inhale reach up and back bend the elbows slightly mn exhale bring them down hinging forward again adding cactus arms inhale up exhale pull the arms open palms facing out like someone’s grabbing you by the elbows and pulling you back great posture elbows pulling in toward your side inhale up palms together exhale down hinging forward good then let’s do that one more time and it’s strong up cactus arms from wherever we are in the world doing this together pull those elbows in inhale up palms together and slowly bring the hands down as you hinge forward beautiful work my friends thanks for joining me today make sure you like this video subscribe to this channel and you can subscribe to my youtube channel the About section below and we’ll put it up there also Sean big fitness I’ve done a lot of yoga Pilates stretching all sorts of videos for Hospit I was thinking there’s a beginner yoga one you want to keep going into your yoga practice we’ll put that link below also I think you’ll enjoy that I have friends it’s always a pleasure Sean veed the official yoga and Pilates instructor for the has fit channel thanks for having me and I will see you next time my friends from the top of Elephant Butte who knows where we’ll be next time god bless see you next time [Music]