Day 3: Strength Flow
Hi, I'm Korea Web and welcome to your strength flow are you gonna need is two blocks and let's get started. Okay, It's time for your strength flow, So this is going to be just basic strength building, so just make sure you're breathing at any time you can relax and child's pose So we're just going to start here, take a deep breath and exhale. Just starting up your usually breathing in and out through the nose. Lips are sealed solely round your back. Come all the way up in hell your arms above your head and exhale your hands to hearts center. Just take a minute to set your intention. Breathe it in and exhale. Bring your hands down, suck your toes under and lift your hips up for downward facing. Just going to start off with a nice easy flow step to the front of your mat. Round your back and roll up one vertebra at a time in hell, your arms up over your head and exhale for Werfel. Inhale lift halfway. Exhale, bend your knees and step back to plank. Slowly lower down to chatter Rhonda or a...
ll the way down to Cobra lift upto upward facing. Use your knees to make your way to downward facing. So, Bree, deep here in hell e and exhaling deeply bring your toes together to touch right your Where is your right leg? Hi to this guy Benjani. Open your hip this time Let's your foot relax behind you and lift your hand up to the sky for wall thing. Slowly place your hands down, foot goes back high to the sky and shifter. New forward need to nose and extended back right knee right elbow. As you shift your weight forward an extended back. I'll take your right needs to your left elbow. Engaging your core shifted forward an extended back and shift away for stepping all the way through, placing your knee down. If you need to come up for a low loan or come all the way up into crescent, breathe deep here. Remember your options. If you want to modify, you can always use your blocks Embry here, or you can bring them in. When you get tired, breathe deep. Couple more breaths. Here, Bring your hands the heart center, Rotate your back foot down and come toe Warrior two. Reversal Warrior Back to Warrior. Two. Straighten your front leg. Reach out over your front toe triangle, breathing deep. Look at your top hand. Shoulders away from eight years. Bend your front knee back into Warrior two and were murdered your hands back into the lunge. Right foot steps back chatter. Wronger. Inhale upward facing Excel downward facing great job. Left leg goes high to the sky. Bend the knee, open the hip and go ahead and drop that left foot right behind you and extend your hand towards the sky. Breathe deep. Here. Make sure your bottom hands are wide fingers, or why cores and gays solely placed your hand down. If you like backup, shift your weight forward. Need to knows as you round your back and then extend it back. Left knee, left elbow, Shift the way forward and extended back. Now cross your body left knee right elbow and extend it back and then bring the need to the nose stepping that foot all the way through. Coming toe low. Lunge if you need to, but making your way to crescent if you have it. Using your blocks if you need to otherwise stand strong, can bend the back knee bending the back me really helps you engage your core. And if your arms get tired, you can always bring them down beside you and open your shoulders. Breathe deep here in how and hands the heart center will take your heel down and come into Warrior two breathing D River Show Warrior, come back to warrior two. Strain your front leg which out over your front toe and triangle pose gazing at your top hand again, using your book anywhere you need to anywhere you can just lie in your body up a little easier. Just feel what your body needs. Slowly removing about bending the front knee coming back down into the lunch before shifting to plank chatter. Ranga upward facing and nice and slow downward. Facey. Breathe deep. Here. Shift your weight forward to pink, rounding the back fingers A why, and just feel that your hands are right underneath your shoulders. I know this is your strength, so you're really gonna hold it for a little while here, breeding deep. Now I want you to take your right hand and bring it up one hand print forward and what you come over to your right foot the side of your right foot and then come up here again. If you need to modify, bring your knee down and took you til under and hold here so really good modification and then slowly. If you want to add some difficulty, you can try gazing up at the top hand. As you can see, I'm shaking to its not easy, even though it's modified. This is working your balance and your strength. Then slowly lower that hand down and we're just going to switch sides. So bring your hand to the same position on the opposite side and come into side plank using your modification again on this side, one knee down. Another modification you could do is just bring one foot and four in front of the other, holding it up here breathing de wherever you are, or you can come back just testing yourself each time you do this video to see how far you can go. Slowly, lower that hand down and coming to chatter unga in how we're facing excel downward facing. Breathe deep, inhale and exit, and slowly roll back forward to plank slowly lower down to your forearms. I know this is difficult, but hold it here. Engage your core. Breathe deep here. Bring your knees down if you need to. But you want some energy in your arms and you want your shoulders stacked directly over your elbows in your fingers. Spread y, and when you're ready, you can lift your knees and then slowly lower down and shift back into child's pose. Breathe deep here, slowly spread your fingers. Why I took your toes under and shift back to downward facing and stuff for with your right leg and your left leg and comments who lost now or variation of it. You just want to have your feet spread wide as you can and come down as low as you can. Breathe deep here and inhale. Lift up. Exhale. Come back down just breathing deeply and releasing breathing and releasing. Place your hands down and step back down. We're facing Bring your toes together to touch the right leg comes hi to this guy. Shift your weight forward, need to nose and step it all the way through back into the lunch. Breathe deep here and then slowly lowered that knee down and back up breathing with each movement and slowly keep it up and step to the front of your man. Opposite foot goes back. I know. Keep those arms up. Another burning knee comes down right underneath your hip and back up in hell down Accel. Oh, breathing the and hold it up and bring your hands down. Step your left foot back, Taronga. Inhale upward facing. Exhale down Wi Fi See, Come up high Boyer to be toes. Benjani's hopped to the center of your mat, crossing your ankles and slowly lower down back to that good old boat posed. Hold it here. Breathe deep. Squeeze your knees together. Slowly lower down and back up. And how down ex Ella breathing deep with each movement and hold it up. One more breath and relax your feet down. Now scoot to the top of your mat. Hold on to your thighs and slowly lower down one vertebrae at a time. Place your hands flat on your math, shoulders away from her years and lift your hips breathing deeply here solely, Lord, uh, again, lift your hips up this time, walk your feet together and squeeze your knees together and then slowly lowered down can also take your block If it's hard for your needs to come together, take your block and put it between your thighs and just squeeze your block and lift your hips. Engage your core here. Lift your hips as tall as you can. Breathe deep here and then slowly lower down. Remove your block on slowly bring your knees into your chest, rock from side to side. Bring your legs up to this guy, and so lift your hips up, placing your hands on your back for support his shoulder stand. Start with your legs straight. Oppa's You can maybe working away all the way out to this guy. If shoulder stand, it's hard for you. You can always come to plow, pose and just hold it here, supporting your back with your hands and then, when you're ready, one leg at a time, you can try shoulder Stan and then one day you rock shoulders thin wherever you are. Slowly come down to propose. Breathe deep here. If you feel like you have your balance and you could remove your hand, you compress your hands down into the bath mat and go a little bit deeper. Just make sure you move slowly moving with your breath and then slowly place your hands back on your waist and slowly guide yourself all the way down. Been to your knees halfway and placing your feet on the ground. Place your right hand on your heart and left hand on your abdomen. Take a deep breath here and exhale another deeper and exhale and slowly sit yourself up and bring your feet wide in front of you. See if you could read your feet. Why, to the corner of your mets in how lift her chest. Exhale for Werfel so this might be a Sfar assed You can go. And if that's the case, you could take some blocks and put him up under you and lean forward. Breathe deep here in hell and on the exhale go a little bit deeper. Flex your feet back towards your face and slowly come up now going over to the right. Inhale and exhale. Come all the way, though, and slowly come up and now going to the opposite side, taking your time, creating space, engaging your core and relaxing fully in him and excel Really? So let go and slowly sit up, and now we're gonna work on one more strength mood. I want you to place your right hand in front and your left hand in the back. I just want you to lift yourself just as much as you can. Maybe you could just straighten your arms, barely lift yourself off the ground and back and not switch size left. Hands in front, right hand is back and just lift and relaxed each time engaging your core. This time your hands come center and I want you this time with your really humans. They can roll your shoulders forward and just lift your hips off the ground and slowly Lord and down one more time. Lift trips and slowly lower Awesome, and then go ahead and bring your feet in front of you. Now, with your feet together, we're gonna take a big inhale and excel full forward. Slowly round up one bread bread of time. We're gonna do the same thing here. Lean forward and slowly lift and lower last time. Lift and lower. You want to move to the front of your mat. Bring your heels out to the corner. Relax your hands as you slowly roll back a one vertebra at a time that your feet fall out and let your hands face the ceiling. Take a big and how and exhale another big inhale and excel this release saying relaxing and letting go, Allowing the practice to integrate and see your body as you feel stronger in every cell of your body solely whether your toes will go your fingers. Bring your knees into your chest and roll over to your side, using your hand to press you up. Come into the easy pose. All right, great job. Another awesome practice. Hope you feel stronger and I know you feel better if you just make time for your practice every single day. Just 15 minutes and you got it. All right, I'll see you next time.
Skill level: Beginner
Time: 15-30 min
Cycle: 7 days
If you’re a creator, beginning your workday staring at a blank screen, page or canvas can be intimidating. One way to avoid that feeling is to start your day with a short, 15-minute daily yoga routine, which can help you relax and invigorate your mind, get in touch with your creative center, and find the inspiration you need to create for the rest of the day. This yoga schedule for a week course will help you:
- Feel energized, mentally refreshed, calm and focused
- Dig deeper into your unconscious mind
- Become stronger, more flexible and toned
Koya Webb is an internationally recognized health and wellness coach who is passionate about inspiring people to reach their goals through fitness and a healthy lifestyle. Koya is a sought-after source and contributor for the health and wellness community, appearing on NBC and CBS, as well as being featured in magazines such as Essence, Oxygen, and Max Sport and Fitness. Her transformational seminars, retreats and workshops have inspired many to live more holistic and fulfilling lives. In this yoga schedule for a week course, Koya will teach you how to:
- Build range of motion in the hips, back and hamstrings with static stretch
- Do an inversion practice and fiery core work
- Perform dynamic sculpting moves, lengthening sequences and toning
- Increase flexibility and strength
Day 1: Flow Easy
This straightforward easy flow yoga will energize your body and awaken your mind, so you're mentally and physically pumped for the week ahead.
Day 2: Flexibility Flow
This yoga to increase flexibility class reinforces balance, increasing flexibility and blood flow so you can tackle whatever the day has in store.
Day 3: Strength Flow
This 15-minute yoga flow will strengthen your mind and body so you can soar through the rest of the week.
Day 4: Yin Flow
This yin yoga flow class builds a range of motion in the hips, back and hamstrings through a quick yet thorough static stretch sequence.
Day 5: Core and Inversions
This workout includes a playful yoga inversion practice as well as fiery and fun core work.
Day 6: Sculpt and Flow
This class combines dynamic sculpt sequence, lengthening sequences and toning while increasing flexibility and strength in a 30-minute flow.
Day 7: Meditation and Rest Day
Refocus and recenter with this calming short morning meditation and breathwork class.