Day 12: Toned Body
Hey, guys, as you can see, first of all, I don't have a yoga mat and I'm wearing socks. So one thing that I've noticed with yoga yoga teacher in yoga practitioner is we really lack the polling action and we have a ton of push right. We lower, strong and slow. We push from Trotter wrong up to playing, but there's no pull. So I created a video for you. That's all about the poll, and we're going to be wearing socks if you don't have wood or tile floors at home, and it's not accessible to do this in your kitchen. Um, on carpet, just put a couple of paper plates and Jerry rig it like tape the paper plate around your foot magazines. Whatever it ISS, something that's going to slip get creative. Who cares? You're our house. No one can see you and have a second pair of socks for your hands. This I will let be optional, but have, um, just in case. So Sacchi's on your toes. I'm for your hands and we'll get started. We're going to come up into downward facing dog. Set your extra pair of socks off ...
to the side off to the front of what would be your mat and come into down dog. So when you come into down dog on the feet, you might all of a sudden be like what the heck, I am just gonna slide all over the place, and that's the idea. So to prevent yourself from sliding forward, I want you to squeeze inward, and maybe this means a little bend in your knees. So right away I'm working my down dogs Not quite as long, but I'm pulling in, squeezing my inner thighs, squeezing my arm so that I'm not automatically sliding. Take a nice, deep breath and I want you to gaze forward and we're gonna slide all the way up into a forward full. Now, if you don't have the hamstring ability and you didn't slide all the way up, don't worry about it. Scoot yourself the rest of the way up and relax. Do your best like anything in life. Deep breath and will gaze up. Keep the arms, biceps four triceps back and we'll take our feet all the way back to plank posts round the upper back as always, every video biceps for triceps back naval to your spine. Slide it forward, forward full. Relax in how toe length exhale. Slide it back. So it's a lot of push and pull. This is a ton of core, and for me it's a ton of arms. But that's where I tend to be weak. So for you, and maybe it's fun of wherever you are a little weak that slide it forward, live the hips release as you're sliding, we'll come back to blank. I want you to think of shifting for So as I'm pulling my toes to my wrists, I want to start to lean my shoulders forward. Send the wait for it. Let's try this one more time. Pull it back to plank. Pull it back for hang free. Take your feet. Hip distance apart. Deep breath in will lengthen this time. Bandon to your right knee, right hands of the inside of your right foot. Sweep your left arm up. Open your chest. We'll switch it out with the breath back to your forward. Fools a little bend into the left knee. D breath in. Sweep your right arm up. Open your chest. Second size adding on. Bend into your right knee sweep your left arm up, open your trust and slide into scanned asana told they're gonna lift, sink into your hips. Try to keep both heels grounding down. Going to think of squeezing your inner thighs to pull the hell back in. Bend into your left knee, sweep your right arm up and will slide into scanned ascena. So instead of just letting your slippery full floor or your socks do all the work internal engagement. Squeeze the inner thighs one more time. Bending to the right knee will slide into scanned asana. Squeeze it back in enough and slide into Scott Goss in a second sight. Squeeze it back in enough forward, full in hell toe lengthen. Take it back. Plank posts sliding back. Push, push, Push back that feed together round the back. Gonna take knees to one elbow, both knees back to plank. Bulls needs second. Elba. Back to plank side. Crunch slide and shoulders stay forward. Above the risk. Shoulders aren't moving. Hopefully or very, very little back to plank. So I'm crunching, dipping my right hip back crunched it my left hip back one more time. Slide it in, slide it back. Slide it in slide it back. Let's slide all the way through and have a seat here on our math to bend your knees. Plant the soles of your feet on the mat. Take your hands behind your hips, fingertips forward or slightly out to the side. Whatever feels best, we're gonna inhale. Lift the hips up into reverse tabletop. Open the chest with an exhale, flex your toes and slide your heels back. As far as you can slide the heels forward, lift your hips, ground the toes all about the heels. Slide, slide, slide. How far can you cite him back and for lifting? Slide the heels back and forward. Try to keep the hips off the map Will take three more hips up, up, up, up, up and forward. How high can we lift our hips? How far back in the slide your heels doing good guys one more time. Slide it up and back. Four. Let's sink our hips for and take a little side to site, easing into our shoulders, easing into our wrists. Come back to your else it don Dossena or else it. Same post. Take your hands halfway between your knees and your hips. There's going to be a slight lean forward as we do this. It's a ton of core in and up Mullah Bund. A few practice yoga in and up heart forward. So as I slide my toes in her, I slide my heels in. They're gonna come onto my toes. I'm describing this slow and then we'll go fast. I'm gonna spread my fingers, Wife. My shoulders are above my wrist because I'm leaning forward and it's gonna combine the movement off my hips, lifting up in bath, my heel sliding it. We're gonna come to plank posts, take a deep breath in with an exhale up and slide back forward and slide through up inside back forward slave through one more time and it's come on to the top of the toes, slide the knees in. So it's going to be that same type of movement with the hips, with the core pulling in and up, we're gonna do some low loss on a preps. Lawson is pending. Pose to me as a woman, being a little weaker in my arms to one of the stronger poses, some really going to rely on my core and my back body. Same idea you want your hands halfway between your hips and your knees. If they're backed by the hips, it's gonna be a lot harder. So take him a little further for than you might think, and that same idea shoulders above your wrists. Now I want my arms and my back very similar to how they'll be in a plank. Post that whole rounding like we want to hug someone that we don't want to touch. Dom Analogy. But you get the picture. Spread your fingers nice and white. You're on the tops of your toes. Toes are untucked. Low belly pulls in. All I want you to do is slide your knees up to your chest toes. We're going to stay down this time and that up and that, huh? And that up and we'll go for five four, three to one. Downward facing dog. Spread the fingers, tuck your toes, slide the feedback. Maybe, And then again, let's find that little internal squeeze so we're not sliding everywhere on our mom from your down dog scooter. Feed together. Let's shift toward the plank. Pull the toes up to a forward fault and sink into your hips. Chair post toes will touch. He'll slightly apart. Maybe a little tuck here in your pelvic bowl. Sit up nice and tall. Take a deep breath in just the left. What's going to slide all the way back? Lower your knee down, untucked the toes and sink that helps for it. So gentle. Stretch here into the front of your so as this is too much on your knees. If you're on a wood floor, keep a little squishy Matt or a pillow handy. Slide it under your knee cited away. When you don't need it one more deep breath in arms can be up. Just open easy back, Ben. Now press down into your front, right. He'll squeeze your glutes and we're gonna slide back from copy asana all the way through like a pistol forward. Little pistol squat. Pull from the heel lift from the outer hip cheer Puss Hands are going to come to the heart. Just the left foot to start. Took the pelvic bowl. We're going to stay bent in the right leg. Slide out squeeze. Slide out. Squeeze slider. Squeeze three to one back to chair post. Siga forward him back. Back to crescent, forward to chair and I'm keeping my weight slightly further forward because I'm wanting the weight to stay in my outer hip and in my thighs Not coming all the way into crescent but close to it. Let's pause here on the back toe. *** foot wants to slide out, right? That's the beauty. Pull it in Imagine that your feet are staying as they are But we're squeezing and squaring the outer half Sing a little bit deeper Take a deep breath in with an exhale Vash East Osuna gonna plant my bottom hand Come on to the outer edge of my foot But this time I want to slide my top foot around hand Can come to your hip if you need it to standing on your bottom foot I mean your top foot. Sorry, Right foot left me to the left triceps and the slighting in number Sighting in meth. And and for five, four, three to one plank pose. This is where you might want socks on the hands. So if you have them handy, grab your socks. You can skip this part if you want. I'm gonna take one hand on one sock out of time We'll be here and we'll be here. So let's start with the left hand on a sock unless you're skipping. How do you know if you're skipping until you know what we're doing? I e going to slide your feet out and her thighs together, slide the hand out wide, push up, slide it back in feet out, feed together opposite hand out wide, push up back together, feet out E slide it out Why push up sleight of the glowers feta? You didn't slide your right hand out wide. Push up slighted. Come off your hands socks to the site. Just the feet one me one. Me keeping your toes talked five four three to while it's at the knees down quick rest here and child's post. Find your breath. If you need more time, we're gonna press pause and stay as you are If you're with me, reach arms for tuck your toes downward facing maybe a shorter stance, an awkward downward facing a squeeze the inner thighs. Squeeze your forms. Slide the feet forward from plank to Florida to give any. Here, relax little space between your heels. My socks are in my way. Share posts. We'll come back up. Little bend in your knees. Can you see your big toe? Set it up first and then it's just gonna be my right leg moving Tilt. Your pelvic will find your core just in the last. We're gonna squeeze it. Slide your right heel. A squeeze in it out. Squeeze it. You're gonna be feeling this on your left hamstring. Squeeze, Squeeze, squeeze. Good. Five, four, three to one. Let's take it all the way down into arrest. Copy. Asana, melt the hips forward. Inhale, open your chest a little more breath with an exhale plant. The hands press down into your left heel up through the outer right hip inner thighs squeezed together as we lift up and pair still squat down. Lower plant, they hands. Squeeze it back up. Chair post. Same idea. Just the right. Like we're going to slide back. And best and kind of a crescent. Kind of a really bad formed crescent. Yeah. Five, four, three to one. Find your Christmas lunch. Squeeze the outer hips right before left it back. Squeeze the inner thighs. Take a deep breath. Right hand to your math. Left him high. Wash East Asana. Remember when we slide Tobashi Sasa instead of stepping back or sweeping back and we need to take a big slide of the left. Stay grounded on the left with right knee to write. Really stuff Lum slighted right near I try stuff in, huh? Sends it back. Exhale crunch. We'll go for ninth. Eight, seven, six, five, four, three to and one. Let's take it down to hands and knees. Grab your socks if you're using them. If you don't want the extra arm work today, if today is your rest Day for arms. Skip the sucks. We'll find our plank pose with our hands off of our socks to start. Set up your blink back Bodies rounding. Slide the toes away. Pull with the inner thighs. Right hand starts. We're gonna slide it up. Why'd push up? Slide it back! Tosa! Squeeze the Tosa! Left town sweeps out! Why push up? Slide it back! Tosa toes right here! Legs, left hand legs One more time. Each side, right legs, left legs, hands and knees. It's come all the way down onto her back Bridge post. We're gonna add on. So as you come onto your back, I want you to really focus on keeping your toes down. You're gonna wanna lift, But what makes this super hamstring intensive? But you're thinks kind of a hard area for us to get some of you ladies who know what I'm talking about. That little space, right between your hamstring in your glute, this little area right here, it's a hard one to target and keeping your toes down and pulling your heels. And in Bacchus, I'm about to show you is really gonna make this move the kicker. So is lift our hips up here in bridge Post. We're gonna slide the heels away. Toast stadium, Slide the heels in press them away. Fulham Tozer Now. And how slides, um Out e Exhale. Pull them in axe with the toast data. Let's take it just to the left squeeze Squeeze. Squeeze. Not as intense. Active. Rest. Squeeze, squeeze, squeeze. Let's go. Three more wealth. Tozer down. Pull Does her down last time, Tozer. Now sink the hips down, curl your knees and give him a little squeeze. If this is a lot on your spine, use your map. That's handy will roll it all the way up. So crossing hatch your ankles We're going to come back to our knees and try this same low Lawson. A preps, maybe even getting our toes up and off the mount a time or two. Roll over your knees. Have a seat on your heels. Take your hands like we said halfway for monies to our hips Spread the fingers nice. And why Let's take a deep breath in cross at your toes We're gonna slider toast forward Polar needs to our chest and maybe begin to hover are toast If they're not lifting Don't worry about it Deep inhale around the back body shift forward shoulders above the risks Maybe above the fingertips It's taken in house Exhale, slide and maybe lift back down Lots of court Deep breath and sets it up Exhale will slide Maybe a little lift Come back down one more time, yogis Yeah, Now lift and all the way through Take a deep breath and sweep up Opens in my mic Exhale fold for rolling all the way back up Else it back to plank posts Hands are gonna place halfway between our hips underneath. We've done this once before. Big power move. Same idea hips, airlifting heels or sliding back. We'll start with an inhale with your exhale. Pull it in, Push the feet back Maybe charter Wrong Back through in health Sets it up Acts heel lift Chatah Wrong. Pull it through last time, you guys deep breath Exhale, lift, Push it back Shot a wrong downward facing Call the hands out if you need Squeeze the inner thighs. Take a breath in your down dog. Although this one isn't too much of arresting down from your down dog, it's taken Inhale roll forward plank pose Pull both knees to your right tricep back to playing bold needs to your left price up back to plank Right Forearm down forearms side plank. Now do your best. If this is too much on the elbow, grab your math. I'm gonna take my feet off So they're in one line. I'm gonna slight both knees in and both knees in and back, aiming for my right elbow. Switch it up Left Florham forearm. Boschee. Maybe supporting you with your right fingertips. Side crunch and slide crunch. And so I Crunch and Beth back to plank, plus both needs to the left and to the right and forearm. Boschee, both knees in Amma In and back in and back. Last time on the left, Both knees in and back to three. Plank pose, slide. One like fourth left me down Will stretch it out. Half split easier way up. Can you use your hands? Switch out your half sublet. Maybe. Maybe not dear. Best get a little fun. Right knee lowers left leg straight. Climb back up to your hands. Let's take both feet up. Come back down, Have a seat on your mouths to get forward. Fold one more time Deep breath in deep breath, Outreach and Fels Slide your way back up. Thank you for joining me in this sweaty phone video sliding our way all the way around the room. Um, different and fun. And that's what your practices about. Switch it up. You want to change up your movements to keep shocking your muscles and keep challenging your muscles. Thank you for joining me until next time we'll see you later.
Skill level: Intermediate
Time: 30-45 minutes
Cycle: 26 days
Are you looking for an intensive yoga experience that will help you dramatically strengthen and tone your entire body? Then BodyStrong is for you. This month-long course is filled with effective exercises, challenging movements, and lots of tips and techniques that will activate your body and leave you feeling great in your own skin. In this class, you will use yoga for muscle tone and increasing overall strength. You’ll learn how to:
- Strengthen and tone your whole body
- Isolate and engage muscles in your arms, legs, abs and booty
- Work to muscle exhaustion and continue through the burn so you get the most out of your workout
Ashley Galvin is a yoga instructor based in Manhattan Beach, California. She is known around the world for her strength and flexibility in her practice. Ashley teaches a strong and dynamic flow that will give you a deep understanding of the practice and cultivate body awareness. In these classes, Ashley will help you:
- Focus on developing body awareness
- Develop long and lean muscles you can be proud of
- Tone your entire body
Day 1: Toned Core
Core work is key for a strong, toned body and proper alignment. In this lesson, you’ll practice yoga to tone your stomach and fire up your entire core; the front abdominals, obliques, and your back body, which will set you up for success for the rest of your BodyStrong journey.
Day 2: Toned Legs
Toning your legs is about so much more than just strengthening. Today’s class will be pretty quad-intensive, but you’ll spend a lot of time on mobility as well, stretching and strengthening through dynamic movement to truly practice yoga poses to tone your legs.
Day 3: Toned Arms
Today you’ll build heat and feel the burn as you move through rep after rep of plank, chaturanga, dolphin pose, and more. Get ready to ignite and tone your biceps, triceps, shoulders and back body. Practice these yoga poses to tone your arms and shape your upper body.
Day 4: Toned Booty
Through a variety of asana, squat and lunge variations and reps, you’ll work your glute muscles in ways you never have before in today’s lesson. Get ready for an energizing, booty-lifting challenge.
Day 5: Toned Body
As yogis, we work through a lot of “push” movements; chaturanga, downward facing dog, plank—but we lack a lot of the “pull” movements. Today, it’s all about the pull. Step into full-body tone yoga and get fired up!
Day 6: Rest Day
Today is a rest day. Take a breather and let your muscles recover.
Day 7: Rest Day
Today is a rest day, which is crucial for your muscles to have the chance to grow.
Repeat for Programming
Day 8: Toned Core
Day 9: Toned Legs
Day 10: Toned Arms
Day 11: Toned Booty
Day 12: Toned Body
Day 13: Rest Day
Day 14: Rest Day
Day 15: Toned Core
Day 16: Toned Legs
Day 17: Toned Arms
Day 18: Toned Booty
Day 19: Toned Body
Day 20: Rest Day
Day 21: Rest Day
Day 22: Toned Core
Day 23: Toned Legs
Day 24: Toned Arms
Day 25: Toned Booty
Day 26: Toned Body