Preview: The Fire
Welcome to the fire in this practice, we're gonna move through a series of challenging yoga related movements to help really build up that heat. When you're ready. Let's begin let's start our practice today is always on hands and knees, warming up the wrists a little bit, coming into those organic movements, checking in on the hands, seeing how they feel today, taking a few breaths here. Of all the practices in this siri's, this one will be the most similar to a traditional yoga style practice will move it a slightly quicker pace with a few more physically challenging movement it's, but with that being said, it'll kind of be in your home base of yoga practices, you're going to move, you're going to flow, you're going to sweat so you'll have the opportunity to really sink with your breath and enjoy it, right? So as you're here, you're warming up the hands gripping through the fingers, creating a little bit of on alert sense of how you're setting yourself up, maybe swing a little bit sid...
e to side. As always, you can flip the hands fingers pointing out to the left and right side, respectively, flipping the hands, letting the fingers point back towards the kneecaps I really like the paul the floor a bit helps me just kind of wake up the hands, wake up the arms and then as always, when you finish their foot your hand's back to normal and let's find the plank post pressing the palms down actively really getting a good bit of lift through the hands, pulling that energy up into the forearms the biceps, triceps, shoulder muscles and chest c t and get the glutes active the front body ac active and they wouldn't roll the body all the way back into your downward facing dog when you get the down dog paddle out the feet just a little bit and a gentle swaying your movement and then inhale roll forward into plank poles and on the exhale roll all the way back down we're facing dog mentality lt's bad knees post here, tucker the tailbone roll forward to plank holding the plank active in both hands take the inhale on the exhale, bend the knee gently post, hear talk of the tailbone roll the body all the way back downward facing doc one more just like that but feels bad knees posts hear talk of the taliban's really point to telling back towards the knees, curving the lower back, roll forward into your plank pose, inhaling in the plank, holding the position, pressing down through both hands equally and then bend the knees, tuck the tail bone chin to chest round the body all the way back downward facing darhk in hell if the right leg all the way. A big circle with the right knee. Step the right foot to the outside of the right and dropped the lefty down gentle twist and he'll reach the right arm all the way up in the next cell right hand back down, press the fingertips down, look forward, lean the chest forward I tell straighten the right leg as you lift the left knee. Bounce around a little bit here, right for me. Especially always start the practice a little bit stiff, but over the course of time, I wake up with it. You know, the movement's really helped me get a new sense of lengthen the body. It's what I like to add subtle shifts in the practice in the movement. So what I'm doing? Press the right big toe down, reach the just forward, press the right heel down, step forward into your active squat, reach the hands forward, lift the belly up, trying to sit a touch lower balance a few times here and then exhale hands come the heart center any reached the arms all the way up on the next he'll sit the hips all the way down again really long low back bounced just a few times, waking everything up on the next day all hands to the floor step the left foot back long drop the left knee down twist and reach your right arm up to the sky if you'd like to roll to the outer edge of both feet really lift the hips and the next day all right hand down to the floor palm's land flat gordon step the right foot back here plank house taken inhale here on the exhale move through a push up and then dropped the knees and forms down to the floor in he'll pull forward upward facing doc and exhale roll all the way back downward facing duck in how the left leg lifts big circle left need outside of left rib cage look forward roll forward left foot lands toe outside of right hand drop the right knee down in hell twist and reach the left arm up to the sky opening the spine on your exhale left hand comes down to the floor rise onto the fingertips reached the chest out lift the right knee up and then pull the hips back in space finding some buoyancy stretching through the left hamstring again don't worry about the left leg straightening completely to see if you can really feel the tailbone moving away from the left heel bend the left knee reached the heart forward press the left heel down and then step the right foot to the outside of the right hand active squat few bounces here hands at heart center or near it nice long back body next he'll straighten the legs hands the heart in your reach up get tall grow tall exhale set the hips all the way down bouncing a few times here notice if that tailbone tux it's very natural that it will happen see if you can keep it untucked it might hinder you slightly more ford but you'll feel the work in the legs hands to the floor go and step the right foot back long drop the right need down inhaled twist to reach the left arm up to the sky and it feels natural here you can roll to the outer edge of both feet really lifting the hips high you're just waking everything up breathing in here and then exhale left hand to the floor palm's land flat step the left foot back to plank pose taken inhaling your plank on the exhale let's move through to push ups this time so lower lift lower lift and then knees drop forums drop hip sit back just enough in he'll pull forward upward facing dog and exhale roll all the way back downward facing dog feel engagement through the front body engagement through the side body lift the heels, bend the knees, roll the outer add to the left foot inner edge of the right foot stretching the right side of waste and then inhale roll forward in devotion starts twisting up and then pull the hips all the way back right hand lance rolled on the outer edge of the right foot inner edge of the left hip stay pulling back long stretching the left side body and then a roll forward into valachi stocks in on the right hand twist the hard up to the sky lift the belly button don't exhale bend the knees pulled hips back and space the left hand lands roll back to center the palms lane flat look forward lift heels bad knees bottom the exhale this time you're going to float the feed to the outside of the hands active squad don't worry about the height of the jump just getting a little bit of float rise into your active squat excel straightened legs hands the heart inhale reach the arms all the way up exhale sit the hips all the way down in my hands the floor palm's land flat on your exhale your going to charter wrong you're going to hold it so whatever you get there hold it for four three two one rise the plank lower back down hold for four three two one rise the plank needs job forums drop in he'll pull through upward facing doc and exhale all the way back downward facing dog one more just like that look long lift heels bend knees on the exhale, float their feet forward let them land lightly the outsides of the hands active squatty ross exhale straight legs hands the heart in here every t arms all the way up exhale said the hips all the way down hands to the floor look forward when you get to charter on gets a four second hold so move there now and you're there for four three two one plank inhale exhale charlie rangel holding their four three two one blank will do three this time lower down holding their four three two one rising back up knees job form's dropped chest stays forward in he'll pull through upward facing doc and exhale roll all the way back downward facing dog palm's press look forward inhale lift heels bend knees this time the feet will end just behind the wrists try and create a much flow times possible land lightly in hell halfway lift exhale fault in hell rise up reach up fingers touch exhale hands the heart rise onto the toast sit all the way down to the backs of the achilles tendons and then onto the floor press the low, back down hearted nervous enough polling here and then all you're going to do is bring the hands behind the head reach the right leg up to the sky all legs would stay straight left double towards right knee and twist one two three four five six seven eight nine ten stay with it eleven, twelve thirteen, fourteen fifteen, sixteen seventeen eighteen nineteen twenty twenty one twenty two twenty three twenty four twenty five twenty six twenty seven twenty eight twenty nine thirty hold up and then switched have legs hold here for five four three two one to respect the center reach both legs up to the sky lift the pelvis off the ground bring your hands to the floor keep the chest lifted bring your niece here just flex the feet hold here and all you can do is keep the pelvis lifted don't let it touch the floor on impress the feet forward for fifteen fourteen thirteen don't let the pelvis touch the ground eleven ten my eh don't worry how long your hips go if you go forward seven six five four three two one nice work for these back into the chest and roll all the way up to stand meeting to dawson feel the heat generating in your body being to feel warm prepared to move through our sequence and how reach the arms out exhale fold all the way down step the left foot back lower the left knee down on tonight austin and inhale reach the arms up exhale hands to the floor palms go flat right leg lifts all the way up roll the outer edge of the left foot the right foot steps down behind the left need touches lightly as you can't spend in lift the chester on your exhale clothes off into a three legged dog the right leg lifts bend the left knee look forward, hop and land the right foot by the right thumb doesn't matter how high you jump you just want to create the rhythm find a bent leg warrior three hands the heart left leg reaches back take thee in hand excel left knee to the chest good press the hands ford reach the left foot out taken in here here hold or pistol squat so sitting all the way down and rising all the way back up hands the heart sweeping to your true warrior three chest reaches out left it reaches back take the inhale exhale hands to the floor press into the poems rise up onto the rights hose pull the left knee into the chest breathing here for three to as high as you can onto the right toes and what said the right foot down said the left foot down and you'll reach your arms all the way up to the sky exhale fold all the way down step the right foot back right knee lowered in here open the chest on johnny carson exhale hands to the floor lift the right knee sweep the left leg all the way up in back roll of the outer edge of the right foot the left big toe is gonna touch the floor lightly so it put no pressure on it lift the hips up feel the side waist active xo close off roll onto the right toes left leg lift bend the right knee look forward left foot lands by the right thumb is you hop off the right foot doesn't matter how high you jump but you're going to find a bent leg warrior three hands heart reach back through the right foot lift the bali taking the inhale here on the exhale pull the right knee into the chest hands come infront of shoulders exhale press the right foot forward long in the spine holding here or bending the left knee sitting all the way down rise all the way back up hands the heart warrior three left like stay straight spine's days long stay lifted bellybutton holds it good in him exhale hands to the floor palm's go flat right knee comes into the chest rise upon the very tip of your toes you're holding here for five for four create the compression all knees to chest three to one right foot lands gentle bender the knees in here sweep the body all the way up open excel forth all the way down step your left foot back drop the left knee down andreassen opened everything up exhale hands so the floor homes go flat left knee lifts right leg sweeps up to the sky roll the red of the left this time touch the top of the right foot to the floor press the top of the right for downers you open the chest president of the left hand really create a lift and then exhale close everything off the re leg doug bend the left knee look forward the right foot lands by the right some bent leg war your three let it land lightly right knee bends reached the chest four hands the heart center said people you can bend the right knee how much you're going to reach the left foot back good and then pull the left me into the chest hands coming from the shoulders exhale press the left foot forward last time we did one pistol spot this time we'll do too so sitting down and back up that's one and down and up that's too if you can on lee do ah half pistols what that's just fine sweep into your warrior three keep your balance reached the chest forward yeah and then slowly fold over the right leg hands find the floor left knee finds a left try set this time right he finds the right tries up leaning back qasim both knees are on the arms the belly button is lifted and then set the feet back down so no different to your normal curl posts and how? Reach your arms up to the sky on x helpful all the way down step the right foot back, drop the right needle in hurry see arms up open the chest on jeanette x. Here, hands to the floor, palms go flat, right knee lifts, left leg sweeps up to the sky, roll to the outer edge of the right foot again on this round, press the top of the left foot down, lift the hard off, open the chest, big inhale, really kick the left foot into the ground as much as you can, and then exhale. Three legged dog. The left leg lifts as much of a hoppers. You need to bring the left foot to the left. Um, so to jump in a switch, it could look like handstand or nothing like that. It does not matter. Bent leg warrior, three's your position well, you want think about is a strong back leg, reached the chest out breathing here.
Skill level: Intermediate
Time: 30-40 minutes
Cycle: 27 days
If you’re looking for a yoga and strength training experience in the form of a fun and challenging workout routine, this is the course for you. Full Body Strength takes a holistic approach, combining the best of yoga, calisthenics and circuit training. You’ll leave each workout fatigued, knowing that you pushed yourself to your limits and did your work for the day. In this course, you’ll learn how to:
- Build full-body strength
- Increase your endurance, body control, stamina and more
- Improve your power and stability
- Challenge yourself with drills to develop muscle endurance
- Enhance your yoga practice
Instructor Patrick Beach is based in Los Angeles and travels the world leading classes, workshops and teacher training programs. Named one of the Top 100 Most Influential Yoga Teachers in America, his strong presence has allowed him to share yoga internationally over the last several years. He is the creator of Awakening Yoga and has been a Global Yoga Ambassador to Virgin Active. In this yoga strength training class, Patrick will teach you how to do:
- Slides, holds, circuits, drills and plyometrics
- Detailed squat modifications and fire-inducing core sequences
- One-armed movements, core work and hip mobility drills, starting from side plank and working into a strength-building flow
- A ladder-style flow, with rounds of pistol squats, push-up variations and challenging standing poses
Day 1: The Burn
After a brief wrist warm up, you’ll dive into a series of one-armed movements that begin in side plank and evolve into more strenuous yoga for upper body conditioning circuits. While familiar yoga poses such as downward facing dog, crescent lunge and warrior III will appear throughout class, these poses will be reworked to wake up the body and help you develop greater body control and straight arm strength. Included in this class is a series of core work and hip mobility drills to fully round out your practice.
Day 2: The Slide
With a highlight on core and arm strength, this class uses yoga blankets and sliding movements in a circuit-style challenge to keep your body moving and heated. There will be little rest time until the end of class, where you’ll shift your efforts to hip mobility work.
Day 3: The Fire
You’ll recognize several of the poses utilized in this strength yoga workout class: warrior II, wild thing, downward-facing dog, wheel and more. While the poses may be recognizable, the sequences are unique and include strength-building rounds of pistol squats, push-up variations and challenging standing poses.
Day 4: The Power
Yoga poses that target key muscles in your core create full body strength. You’ll push yourself to the limit in a repetitious, flow-based sequence that uses the foundations of downward-facing dog, plank, chaturanga, lunges and more recognizable poses. These poses will be sequenced into challenging circuits fused with jumping movements designed to increase your heart rate. Additional core work will leave you feeling sore, and you’ll close out the class by moving through supported bridge pose.
Day 5: The Tension
These yoga poses for balance and strength increase stability by focusing your energy on holding difficult positions for longer periods of time. Throughout the class, you’ll use pulses, lifts, holds and fluid movement to strategically build strength and flexibility. Be sure to have two yoga blocks handy to assist these goals. You’ll begin class with leg work and eventually move to the floor for pick-up-based drills.
Day 6: Recover
Use this gentle restorative yoga sequence to recover and prepare your body for a day of rest. Included in this class are light stretches and drills designed to keep your body in flow while still giving your muscles a break from previous workouts.
Day 7: Rest Day
Today is the first of four rest days included in the 28-day programming for Full Body Strength.
Repeat for Programming
Day 8: The Burn
Day 9: The Slide
Day 10: The Fire
Day 11: The Power
Day 12: The Tension
Day 13: Recover
Day 14: Rest Day
Day 15: The Burn
Day 16: The Slide
Day 17: The Fire
Day 18: The Power
Day 19: The Tension
Day 20: Recover
Day 21: Rest Day
Day 22: The Burn
Day 23: The Slide
Day 24: The Fire
Day 25: The Power
Day 26: Tension
Day 27: Recover