Day 22: The Burn
Welcome to the burn. In this practice, all you need is your yoga mat. We're gonna move through some tough side body activation work and get the full body really act committed to this practice. When you're ready, let's begin. Welcome to practice. Let's start by warming up the risk a little bit so we can just place your hands on the ground and draw big circles with your shoulders over the wrist. Doesn't need to be anything specific. Always like to just do random little patterns that come into my brain that day. Sometimes it looks like W's or V's figure eights, but just a little bit of opening. See here, viewing ground through the inner hand. It was kind of beginning your practice in the most natural way possible. Waking up the hands, preparing yourself for the work. We're about to do it, taking a few moments here, circle the shoulders over the wrists a few more times, and then maybe you want to flip the palms back so the fingertips point towards the knees. That might be a nice forearm st...
retch for you. You're not really trying to do too much here. Just preparing the hands were going to do a lot of stuff on one arm, working through different variations of side plank today and is having a good base. A good foundational layer will really bring a lot of ease to some of that work. Make it a bit more accessible because gonna be tough when you're ready, go ahead and step into your plink. Popes take among here. Just get the body bit more acclimating till working if you like. I say this often, but the first plane falls of the day is always tough. So if you're about a minute into your physical activity and you're right in the plane, compose your arms or getting to bear your weight to carry your weight. Just something to become a bit more aware of getting active in the arms breathing here for just a few more moments of time. Good and roll all the way back into your downward facing dog. When you get to down facing dog, bend the knees, shake the hips a little bit side to side. It's gonna feel some nice, gentle movements. Me And before all the work we're about to do, it's nice to start a bit light. Nice to come into this place. This was a bit of understanding. They're gonna push yourself. They're in, do some new things. Maybe you're repeating this practice. You're going to rework some movement patterns that are unique again. Good inhale. Roll forward into your plank. Popes exhale. Move through is the push up. Rise back up and then roll back to tower facing duck. Do that just two more times here. Good and look far. Roll forward into your plain boast. I articulate the spine every step of the way. Move through your push up and then roll back to downward facing Doc. Roll forward into your plank pose, move through your pressure and then roll back downward facing dog. Inhale if the right leg all the way up to the sky during the right knee to the chest. Bend the lefty look forward. Roll forward. The right foot lands by the right thumb. Inhale, rise into your lungs. Reach arms all the way as long as you can through the finger. Sit the hips low, then just sway a little bit. Forwards and backwards here. If you go up and down the touch, don't worry about it, but just feel a nice long sway and then exhale. Bring your hands to the floor. Press into the right. He'll keep the right knee bent. Lift the left leg up to the sky, reach as much as you can through the left leg, lift the belly button and then press the right heel down. Straighten the leg just a little bit. Bring your hands to your heart center, rising up into a bent leg. Warrior three. Reach as much as you can through the back. Left toughs Good. Exhale straight in the right leg as much as you can, moving into more of a true warrior. Three. Position with hands at the heart and then bend the right knee. Step the left foot back, inhale. Reach the arms all the way up to the sky. Opened the chest. Reach the hands back. Get as long as you can, and on your exhale palms, find the floor inhale. Reach the right foot back to a three legged plank. Parts of the right foot states floating taken. Inhale here on the Exhale Lower to charanga Bend the right knee role theater. Edge of the left foot. Step the right foot over and behind Roll back to Chanda, Ranga said. The right foot down lift the left foot up bend, the left knee growth the outer edge of the right foot. Set the left toe down for a moment, roll back to center, find plank and then back to downward facing dog. All of a sudden, that chatter on the holdout of number gets you going. Inhale, lift the left leg up. Left me the test. Look forward to roll forward, left foot steps down by the left, rising to London and you just gently waking. The body of this first round will add some pace in the second round. Sway a little bit. Forwards and backwards here, breathing in, lift the belly button. Nice. Take one more inhale on your exhale hands. Come to the floor, left knee, stays bent deeply, reached the chest out and lift the right leg up to the sky. In all you're looking for here is activity through the right leg. It doesn't matter how high the leg gets used. Want to feel that the right leg is active, strong and connected? See if you get a little bit longer in your torso number in your hands. The heart Center press the left heel down, reached the test out. Lift the belly button that good holding here is bent Leg warrior three. Position even a little bit more. Lift through the inside of the right hip and then exhale. Straighten the left leg to the best of your ability. Right now, we're not worried about the aesthetics of the post just waking up the muscles of the body. We need them to work for us. Bend the left knee, step the right foot back in heresy, arms up to the sky, opened the chest and then reach the hands back behind you. Create a bit of a back bend, a bit of a front body opening. Exhale hands to the floor. Left leg reaches back three legged plank posts. Take the inhale Exhale charanga bend The left knee rolled the outer edge of the right foot. Touch the left big toe down. Roll back to center. Stay in the charter. Wrong left foot lands right foot lifts. Bend the right knee. Roll the average of the right foot, right big toe steps down. Swing Doctor Center writes the plank and roll back into your downward facing dog taking inhale here. That's out a bit of pace. Right leg lifts, right in your test. Look forward. Role for right foot to right thumb. Inhale rise. Double bent leg lunch. Exhale. Straighten the left leg right hand to belly. Left hand too low back. Lean out bent Leg Warrior three. Exhale. Straighten the right leg. Bend the right knee. Step the left foot back. Reach the arms up. Thumbs. Find the back of the neck and he'll reach the hands behind you. Open the chest. Exhale hands the floor. Palms land the re Leggett plank parts. Exhale charanga bend the right knee. Rosie. I read of the right foot. Right big toe touches. Tow us back to center. Right toe lanes, left foot lifts. Left knee bent. Warder outer edge of left or right foot left. Big toe touches twist back to center. Rise the plane rollback downward facing Doc in Hell, left leg less left me to test. Look forward. Roll forward. Left foot toe left rise into double bent leg lines. Right knee bent deeply Exhale. Straighten the back right like feel the legs engaging with you. Left hand the belly right hand. A low back lean forward reached the chest out bent Leg Warrior. Three. Exhale Straighten the left leg with vigor and then bend the left knee. You step the right foot back a lot of thumbs to find the back of the skull, pick up the heart and have reached the hands behind you. Open the chest. Exhale palms, the floor. Three legged plank pose. You know we're going Chatah wrong. Left knee bends outer edge of right foot left. Big toe touches back to center. Left foot lands right foot lifts, rolled outer edge of left foot. Right big toe touches back to center. Plank pumps and roll back downward facing dog. One more round dislike This right foot lift right. Needs a chest roll forward. Right foot, right Double bent leg lunch. Inhale you rise. Exhale. Straighten the back left leg right hand a belly left hand, a low back. Lean the chest out, lifted a left foot off the ground. TV Inhale. Exhale straight in the right leg. Bend the right knee. Step the left foot back in heresy. Arms up. Open the chest. Reached the hands behind you. Allow space through the front body. Exhale palms to the flu. Right leg goes back three legged plants exhale. Charanga right big toast steps the outside of the left like twist back to center. Right foot lands, left leg lifts. Rodeo outer edge of right foot left big toe touches back to center. Let's do one more round. Right leg lifts, rolling outside. Average of left foot, right big toe touches back to center, left leg lifts or the outer edge of right foot left. Big toe touches back to center and plank post. Roll back to downward facing dog. Nice work. Inhale if the left leg left knee to chest roll forward, Set the left foot down. Rise into your double bent leg left. Exhale, straighten the right leg. Feel the lower belly lifting left hander belly right in the low back. Lean out bent leg Warrior three. Exhale. Straighten the left leg. Bend the left knee. Step the right foot back. Open the heart. Give yourself that bit of chest relief. Reach the hands back, take the inhale and the next hill hands the floor palms land. Leffert reaches back three legged plank pumps. Lower child. Wrong. You're gonna hold it. Roll the outer edge of right foot left big toe touches back to center. Left foot land, right foot lift, right big toe touches behind. Left back to center, right foot land left foot lifts rolled out, a ridge of right foot left. Big toe touches back to center left foot. Leon's right foot lifts. Or rather, edge of left foot. Right foot touches back to center like puffs. Charanga plank Bus charter, Rondi blank chart around like those and downward facing. Don't take a big inhale. An audible exhale, huh? All right, here's where the fun stuff comes in. Hopefully, you're feeling pretty warmed up to this point. We're gonna move through some side plank work here. This first round will go slow, and then we'll build up from there. So any lift the right leg up to the sky, bring the right knee across body to the left tryst, and then reach the right foot over fallen triangle pose. Drop the left heel down. Inhale. Reach the left arm all the way up to the sky open. Take the inhale here. Next. Reached the left hand over the right foot. Reached the chest out. Roll onto the left, big toe. See if you can bring the left knee up to touch the left, try PSA and then step back As the left foot steps back, the left heel drops reached the left arm all the way up to the sky. Pick up the right. New pointed all the way up to this guy. Maybe the left arm reaches overhead. I think the inhale here on the exhale the right knee comes to the right try, sir. And then the right foot reaches behind the left leg is you pressed the hips all the way back towards the floor. Look at the right hip. Don't let it touch the ground, but feel that long hovering position before then. Pull all the way back. Right knee. Comes to write. Tries to begin. Reached the right foot forward as much as you can towards the left corner. The mat set the left hand down. Float the butt off the ground. As the left and lands step, the left foot back right knee comes the right price up again. That's our touch point. Then right ankle comes above left knee. Banda. Left knee. Sit away from the front radar. No, as much as you can. Then bring right knee the right choice. Reach left hand by left here and reach the right leg all the way up. Two legged dog Taken inhaling your two legged dog. You can hold right here. If you really want more of a challenge, see if you can bring the right need all the way back up to the right choice. Then hold there for five. Four, three to on one left hand. Let's right. Foot lands three push ups one to three and downward facing doc writing. Decide to and held her left leg lifts. Left me over to the left. Tries over the choice. Up is the touch point. Extend the left leg. Drop the right heel in here, Reacher. Right on. All the way up to the sky. His lungs You can't hear. Lift the hips. Enjoy this moment because you know the work is coming right hand reaches over left foot, lean into the left hand, pressing the outer edge of left foot. Bring the right needed touch the right tracks Upholds here and then step the right foot all the way back. Drop the right heel down to reach the right on over Heading up to the sky as you picked the left foot up point the left knee up to the sky as much as you can. Twisting, lifting the chest on your exhale left. Needed the left. Try, sir, and then left. It reaches back behind the right leg as you sit the hips towards the floor. Don't let the hips touch day as long as you can hear. Nice work left knee the left tricep. Create the touch. Extend the left foot out towards the top right corner of the matter. Bring the right hand to the floor. You could stay right here or float everything off the ground. Besides the bombs. Step the right foot back left me the left tricep right hand, reaches overhead and then bring the left ankle above the right knee, said the hips back as much as you can and then rise all the way back up and forward. Moving towards the two legged dog left me the left. Try, sir. Reached the right hand up by the slowly. Press the left leg up to the sky as much as you can taken. Inhale here. Hold. Decide if you want to challenge yourself for the one hand, one foot plank buffs bring the left me up to the left. Try some. You can do it. Sit with it. You're there for four for three for two on one. Everybody meets in the plank bus. Take the inhale Exhale. Push up one. Push up. Two. Push up three and back to downward facing doc. So that is the base level of what we're going to be doing. If you want to up the ante with some of the other stuff, I'll throw in feel free. But it's not just work through this bit, Really. Getting it down will help you build shoulder strength, as I'm sure you can already tell. Inhale lift the right leg up. Exhale right knee over the left. Tries. Fallen triangle posts left your drops. Left arm circles all the way up, and then the left hand reaches over the right foot. Press into the right hand and the outer edge of the right foot. Bring the left knee. Touch left choices this time reached back in touch again. Reached back in touch again. Will do. Five. Reach back touch again. That's four. Reach back touch again. Reach back. Set the foot down. Reach the arm overhead. Bring right knee. The right. Testable and twist point the right knee all the way up to the sky. They could be inhaled there and then on the exhale. Right? Need a right choice. Reach Right leg Back behind. Left legs hit. The hips is close to the ground. Isn't can nice. Bring right knee up to right. Choice. Extend Right leg towards top. Left corner. Left hand lands Lift the butt off the ground. Left foot steps back. Right. Need a right tricep touch. Right ankle above left. Me said the hips as far back as you can. Nice. Write me right tricep to a good doc. Lift the right leg all the way up to the sky Brief. But as long as you can There and then write me to the right tricep left hand. Not on the draft. Hold right here if you want to. An elevator with the right knee, lower to the right wrist and left for one to three. Step back to plank pose. Everybody take the inhale. Exhale five push ups this time. So what? To three, four, five and back into your damn word. Facing dog. Beautiful work. Left side in her left leg lifts left me over the right, try said. Falling triangle. Go right to it. Sweep the right arm all the way up. Reach the right hand over the left foot. Press into the left hand, right. Needs a right tricep. Tap and extend. Remember, will defy that's too three four, five. Step the right foot back. Drop the right heel down. Bring the left knee and touch the left choicer and then twist the left knee all the way up to the sky. Fight for your balance. Almost lost it there. Hopefully, you're a bit smoother than I was. I spring. The left need of the left tries to reach the left leg is far back behind the right leg as you can. As you said, the hips towards the inside of the right ankle. Nice. Then bring the left knee up to the left. Choice. Extend the left towards the right corner of the mat, Right palm lands. Feet float off the ground. Set the right foot back. Left me the left. Try set, touch point left ankle above right knees. You bend the right knee. Sit back. It's strong in the left off. Take the inhale on the exhale. Come back forward, left knee touches left choicer and to leg dog. Reach the left foot all the way back up, taken in hand on the Exhale left knee comes forward to the left. Try, sir. Hold right here or elevator three times to the wrist and up. One to oh, for the balance. Trans. Stick with it and three right into the floor. Left foot steps back. Taken in him. Five push ups. What to three, four, five and roll all the way back down. Facing Doc up in the ante. Here on this round, it's a little bit more. Right leg lifts, right knee over the left. Tries. Right leg extends fallen triangle. Reach the left arm all the way up. Left hand goes over right foot, as we've been doing. Left knee touches left tricep Will do. Seven extends this time. So it's one to three, four five, six seven Instead, Back left heel drops right. He finds right. Try something new. Tourist That guy all the way up to the sky. Extend the right leg this time so much as you can bring the right knee all the way back to the right choice. Set the hips back in the way. Right foot reaches behind left leg hit chases the inside of the left ankle. Right knee comes forward, right foot reaches towards top left corner than that left handling. Float the feet. Look the but step back. Right knee, right? Try set, touch point right ankle above. Left me. Sit the hips back into the half chair. Poth bring right. Need a right tracks a touch on the way back. Two legged doc left hand reaches up by the hip. Right leg reaches up to the sky. Take the in hair on the exhale, right? Neither right choices hold their If. Take a pot of Acosta's in your practice land the left hand of not elevator that halfs You'll be in the ocupado Bach or the elevator abs for five. Four, three Soon on what everybody finds charter wronger and then rise one to three for five and all the way back downward facing the last round here. You can totally do it in here. Lift the left leg. Left me over to the right choice. Fallen shine. Reach the left out big circle of the writer. Reach the right hand over the left foot. Right he comes right. Triceps seven touches one to three, four five, six seven. Step back. Left knee Creates touch point with left choice and in point. The left knee all the way up to the sky. Lift the hips straight in the left leg. Put the left knee to the chest. More. Bring the left me a touch the left, Dry said. Then the right knees. You sit the hips back left. What reaches this far behind the line of the matters. You can't pull the body forward left me. Finds left. Try set touch. Levitt reaches towards top. Right corner, right hand lands, hips floats, right foot steps back. Left me touches left choices and then left. Ankle comes above right knee. Sit all the way back to the inside of the right ankle. Nice work. Lift back up. Left knee spines left, Chai said. Left leg reaches up to the sky. Right hand is by right here. Holding here or left me. Finds the left. Try, sir. Holding their or incompatible Katsina. Also the elevator abs. You're there for five for three. Two on one. Everybody finds to right a wrong and push up for five for three to Why roll all the way back Downward facing. Oh, nice work. That is definitely not easy. So we walk your hands back to your feet set the hips loafer to some home, reach the hands fell or take a deep inhale and exhale. Breathe, huh? Cool. We're just going to do some simple frog movements forward. So think about it Somewhat like you're trying handsome, but mainly just trying to bear weight in the arms Not really going for the upside down. Just going for these little shifts of the feet So keep the feet low but try and create Hang time is essentially what I'm saying So place the hands down shift Ford Little baby hot feet Stay low En li hands go out forward Little baby hot feet Stay low and land Last one hands the top of the map Palms pressed out Little baby hot feet Stay low and land and rise all the way up to standing I'm sorting it Done I hope you are too Hopefully the arms feel pretty engaged from all that work we just did. The next thing we're going to do is a modified variation of a sissy squat. So you're gonna rise up onto your toes. It's high as he possibly can with the right, and we're going to try and reach down and touch the floor. Maybe start with the fingertips on this round, keep the hips lifted and just sit back. Sit back. I keep thinking bridge posts, right. We're trying to create the lift. Fingertips touch and rise. You lose your balance. Don't worry about it. Let's try the left side's Have you lost it? Come back, Fingertips reach down. Keep the hips lifted again. Just try the fingertips this time, unless you've done this class a number of times. Fingertips touch and back up both. Let's set the heels down, Okay, We'll try for three in a row on the right side. So if you wanna have just the fingertips touch cool. If you want, try and go for the poem. That might be a nice challenge. Rise up onto the toes, lift the hips, reached the right hand back and keep trying to create the extension through the front body. Right hand palm fingertips land and back up. One. Back down to that guy in the last one. On the right side. Three. Bridge the hips. Don't lose it. Go for it. As you can see, it's really tough. You gotta focus to keep the hips lifted. Let's try the left side. Hopefully, you're feeling this in the legs. It definitely always get to me. Rise up onto the toes as much as you can. Lift the belly button up. Reached the left hand back and again. You're just sitting back trying spot where the left hand is gonna land. Keep the hips lifted and back up. One sitting back, hips lifted late in the hand, rise to sit back. Left hand lands and Becca. Three. Let the heels drop. Take a moment lacks after rest for just a second. And they were gonna go for five per side this time. So we're upping the ante. You're probably feeling this in the legs, but it's good. It's helping you strengthen the whole front line of the body. Rise up onto the toes, so lift the hips up. Reached the right hand. Back. Sit, sit, sit, sit. Sit right. Palm lands or hand fingertips rise back up one and back. Land to and down three and back. It's like neo in the Matrix for and back. You're channeling your inner SciFi glory from the early two thousands. Five. Rest that side. Shake out the legs. Nice work. Left side. Rise up onto the tops. Lift the belly, open the heart or use the left hand back. Sit back, Sit back. Sit back. Left hand lands and up. One. Remember, Keep the hips lifted to three. Who challenging these last year rips. It's good to chintzy. Which side is your better side for me. Always switches. That's four and last one. Heart lifted. Open the chest, left hand lands. Five. Who? Nice work. Shake out the legs briefly. One more push up challenge. Place the hands on the ground. We did a bit of this earlier. Step back into the plank bus. This time we're just going to switch with each round. So you left the right foot up lower down to chatter. Ranga roll. The other deliver right. Vito touches. Tow us back to center and plank left foot lifts. Lower. Roller out of wretch starts the toe so it's back to center and lift. That's two. Or doing 10 lower roll right foot steps back to center. Three. Lower role left foot steps back to center. Four. Roll lower rule. Is that the right foot? Over? Live? Back up. Five lower left. Foot lifts. Step left behind. Right to us. Back to center. 64 more lower. Right foot. Steps over. Left toe is back to center. Seven lower left foot. Steps behind. Right to us. Back to center. Eight. Last to lower. Right, but lifts right with sub spine Left. Back to center nine. Last one. You can do it. Lower Live the left foot for all the outer edge of the right foot. Step left. Foot down. Step doctor. Center lift 10. Nice work. You guys take a moment. Your heartbeat is probably cooking up quite a bit. Mine especially, is. So I hope yours is too. I don't want to be alone in this game. Were you the one quick little hit mobility activity here? So are you going to do is bring the left knee to the inside of the right foot. If you're a bit more flexible in the hip than I am, you could have the right. The left knee behind the right Achilles tendon. The back left foot is pressing down into the floor. You're gonna keep the chest lifted. Then just sit the hips back as far as you can with the interior till and then rise Back up. That's one. Will do. 10. Sit back. Rise up to sit back. Rise up. Three. Sit back. Rise up for sit back. Rise up. Five. Back up. Six back. Uh, seven. Back up. Eight. Back up. Nine. Back up. 10 at 10 will hold the top part for 10 nine, 87 6543 to one. And then sit to your lowest point interior till low back is long. Holding their for 10 nine, 87 65 for three to one. Rise all the way up. Who? And switch your side is one of my favorite hit mobility activities. So work on because it actually gets the glute to fire in that big range of motion. So it's not just passive stretching. Lift. The hips were set up for side, too, to be our last activity of the video. So sit back and up. That's one try and stay long in the spinal. Is that remind myself? Lift to back, uh, three back, uh, for down up five, six, seven, eight. No, I 10 hold the top for 10. Nine. Lift the chest, Think back. Bend a seven that look up. Six, five, four, three to one sick the hips back holding here for nine, 87 six, 54 three to one. Lift back up and release like yourself to sit on the floor, comes any cross like it. See close your eyes and then just fold over the shins, closing off your practice. Allow yourself to just hang out in this closed off position, taking a few breaths here, allow yourself to undo the intensity of this practice was just here breathing. So although our journey today wasn't focused on the breath, it was focused on your strength. It was focused on challenging you. You can always come back to the breath to send to yourself and to close off the practice. As always. Thank you guys So much for joining me today. I hope to practice with you again soon.