yoga challenge
yoga challenge

Power Yoga Workout (20 Minute Yoga) Tone Yoga For Weight Loss & Strength | Sarah Beth Yoga

Power Yoga Workout (20 Minute Yoga) Tone Yoga For Weight Loss & Strength | Sarah Beth Yoga

WELCOME to your modern day yoga channel by Sarah Beth Yoga where you can find clear & fuss free yoga videos ranging from short 10 minute yoga routines to longer 30 minute yoga practices for all levels to help you get stronger, happier & healthier.

If you haven’t seen the free audiobook Inner Engineering: A Yogi’s Guide make sure you check it out. It’ll change how you look at Yoga.

The text:

welcome let’s jump right into a forearm plank place your forearms on the mat and then before you do anything else just measure the distance between your forearms by grabbing on to your biceps and then pivot your arms so your forearms look like the number 11 place your hands flat on the mat so you’re not balling up into fists and extend your legs back onto your toes or if you’re modifying on your knees now even out your plank hips are in line between your knees and your shoulders neck is in line with your spine so try not to dump your head forward but puff up and push everything away from the ground gracefully lower your knees down to the mat take a seat on your heels or any other seated position and just shake it out this time make your way to high plank and right away set up proper engagement for your strongest plank every time for chaturanga high plank to low plank first shift your weight forward two inches if this is already really intense then lower your knees down to the mat for the modification strengthen don’t strain wherever you are and your elbows back as you lower your chest down neck is still in line to spine stop when your elbows braised your ribs for upward facing dog lift up through your heart keel your legs up off the mat so the only things touching the mat are your hands on the tops of your feet everything is engaged in rolling open inhale exhale to send it back downwards reach your hips high and back pedal out your legs and feel free to take a seat once more and shake out your hands if you need to that vinyasa chaturanga up dog down dog is something that we repeat often in power practices but remember strengthened don’t strain so feel free to modify or even skip whenever your body is starting to feel a little tired or strained so turn on your og breath and on your next inhale look up and your knees exhale step your feet to touch at the top of your mat find a halfway lift slide your hands up your shins roll your heart open as you press your chest forward inhale exhale to forward fold now inhale Mountain Pose come all the way up reach your arms overhead and hold here for just a couple of breaths relax your shoulders away from your ears firm up your body as you’re anchoring down through your feet and lifting up through the crown of your head inhale exhale forward fold hinge at your hips come all the way down lead with your chest then soften your knees one more halfway left slide your hands at your shins press your heart forward inhale exhale plant your hands step your feet back height a low plank all at once slow fluid and control upward facing dog as you inhale shoulders roll open downward facing dog as you exhale send it back big breath in through your nose big breath out through your mouth again inhale look up and your needs exhale step your feet to touch at the top of your mat for halfway lift on your inhale exhale to forward fold inhale Mountain Pose come all the way up exhale to forward fold come all the way down halfway lift inhale and chaturanga exhale high to low plank lead with your heart elbows graze upward facing dog as you breathe in downward facing dog as you breathe out big breath in big breath out just one more time inhale look up and your knees exhale top of the match for halfway lift and forward full in hell mountain itself old one more halfway lift chattarunga high to low plane inhale up dog what’s up the exhale down top reach your right leg high big inhale exhale bring your right knee to touch your right elbow use your floor inhale reach your right leg high exhale need a nose or forehead wherever it goes inhale reach your right leg high exhale right knee to your left elbow across the body touch it once good inhale reach your right leg high exhale step it through through a little lunch stack your knee above your ankle round into your right foot as you stand up into a one leg Mountain Pose left knee lifting arms reaching up for the sake of balance set your gaze on one spot and bring your hands together our heart center and ground down inhale arms reach back up exhale reach your left arm back and grab on to your left foot setting up for a dancer pinch your knees together and then bow open through your chest as you extend your left foot in to your left hand reach your right hand directly forward and with grace release your back foot extend both hands forward for a warrior three or if you’d like to modify you can take airplane instead your body is like a plank on top of your standing leg a sassette breath is smooth from here set up half moon lower your right hand down reach your left hand high and flex your left toes back as if you were driving your heel through a wall behind you and slow and controlled step back into a warrior to keep your right knee bending open and do yourself a favor right here take your hands to your hips fingertips right inside of your sharp hip bones and push if it’s jelly that means you’re not engaging so engage the space between your hip bones so that when you push there’s some resistance there ain’t a mat engagement reach your arms up for warrior two and then take reverse warrior legs stay the same right arm reaches high and your core is still engaged inhale exhale to extended side angle right arm reaches down left arm reaches high or if you’ve done this a couple of times you’re a fan of the beach bod series reach your arms overhead as if you were holding a beach ball core is still strong your belly is tight from here reverse triangle reach your right arm overhead as you straighten up both legs big breath in exhale take both hands down to the mat chaturanga and vinyasa through to downward facing dog and remember you can modify your skip strengthen don’t strain so from your down dog when you’re ready reach your left leg high inhale exhale left knee left elbow inhale reach your left leg high exhale knee to nose inhale reach your left leg high exhale left knee to your right elbow and tap it once inhale reach your left leg high exhale low lunge step it through then rise up into your one leg Mountain right knee lifting bring your hands together at heart center and ground down inhale arms reach back up exhale reach your right arm back and set up dancer grabbing onto your back ankle knees together take a big inhale to bow open into your dancer pose then with grace release you’re backing both finding warrior 3 or airplane like a plank above your standing leg set your gaze and slowly open up into half moon lower your left arm down right arm high if you feel strong in this pose you could play with hovering your left fingers above the mat otherwise just plant your fingers on the mat flex your right toes back drive through your back heel step back into warrior two and again on this side grab onto your hips fingers right inside of your sharp hip bones and press to remind yourself to firm up your core all of your strength in these poses comes from your core so inhale reverse warrior left arm reaches high exhale to extended side angle and take the beach ball variation if used on the other side reverse triangle both legs straight and your left arm reaches high then cartwheel both hands down to your mat and vinyasa through to your downward facing dog however you’d like to get there and take a big breath in through your nose and out through your mouth again in through your nose and out through your mouth then seal your lips find your ujjayi breath the breath that you can pace the breath that keeps you calm and when you’re ready let’s flow inhale reach your right leg high exhale tap right knee right elbow inhale reach exhale knee to nose inhale reach exhale across the body tap your left elbow inhale reach step it through to a low lunge and rise up one leg mountain pose left knee lifting exhale bring your hands together at heart center inhale reach your arms back up exhale lower your left hand down set up your dancer for one full inhale bow into the pose and as you exhale release for your warrior three or airplane inhale set up your Halfmoon slow and fluid exhale step it back to warrior two firm up your core inhale to reverse warrior right arm reaches high exhale extended side angle inhale reverse triangle both legs straight exhale hands to the mat chaturanga for upward facing dog breath in send it back to downward facing dog breath out and then right away reach your left leg high inhale exhale tap left knee left elbow inhale reach your left leg high exhale knee to nose inhale reach your left leg high exhale across your body inhale reach to a low lunge inhale rise up one leg Mountain right knee lifting then bring your hands together at heart center inhale reach your arms back up exhale set up your dancer big inhale to bow open exhale find warrior 3 or airplane inhale to your half moon exhale set up warrior two poorest firm reverse warrior exhale to extended side angle and take reverse triangle big breath in cartwheel both hands down to the mat chaturanga high to low plank inhale to upward facing dog exhale to downward facing dog big breath in through your nose and now through your belly two more times in through your nose and now for your mouth last time in through your nose and now through your mouth and take a walk to the top of your mat for a deep forward fold with your feet about hip distance generous bend in your knees set up a gorilla pose slide your hands underneath palms facing up so far that your toes come all the way up to touch your wrists the idea here is you stepping on your hands will help compress all of the blood and the ligaments and the tendons and the bones in your hands so that when you eventually release your hands the new blood flow will help stimulate restore and heal the hands and wrists that I worked so hard through this practice already so here with your feet on your hands try wiggling out your toes maybe shifting your weight side to side really work on squashing your hands and then one at a time gently released shake your hands out and take a seat on your mat and come to lie down on your back setting up for a bridge pose place your feet flat on your mat pull your heels in nice and close to your fingertips can barely graze your heels you want your feet and knees hip distance your legs are parallel coming out of your hip sockets with your hands down by your sides tuck your tailbone up to the ceiling so your lower back is flat on your mat then with this engagement in your core lift your hips up and peel your back off the mat as your hips lift up your knees actively press forward and your weight anchors down evenly through your feet even in your coats to add a chest expansion shimmy your shoulders underneath until you can interlace your hands then press down into the pinky side edges of your hands to roll your chest open lifting up through your heart as you lift up through your hips wherever you are take three more deep breaths as you observe the rise and fall of your belly and slowly lower down the same way you came in once your hips come all the way down toe heel your feet open towards the side of your mat let your knees fall in towards each other let your hands rest on your belly with your eyes gently closed shift your awareness to your breath and let go of the oje breath replace it with just a deep smooth breath that fills your entire torso on your in house and then completely relaxes you on your exhales and with this breath such toe heel your ankles back towards each other place your right ankle on your left knee setting up a figure four make sure your right toes are flexing back so your foot is flat this will help protect your knee and thread your hands through your legs to interlace underneath your left thigh or left shin gently drawing your legs in towards your body and notice if you can feel any connection between this the smooth breath and the sensation you feel in your right hip then gently release and switch sides place your left ankle on your right knee left toes flexing back thread your hands through giving just a gentle pull enough so you can feel sensation in your left hip and tension releasing with each deep breath then gently release pull both knees into your chest for full wind pose then extend your left leg long down on the mat setting up for a supine spinal twist reach your right arm straight up from your side inhale draw your chin to the right exhale draw your knee across your body take a big breath here and exhale relax your body deeper into the twist three two one come back to Center and switch sides extend your right leg long reach your left arm straight out from your side inhale draw your chin to the left exhale pull your knee across your body take a really big inhale then exhale settle into your twist relax into place and feel your breath creating space wherever you need it most make your way back to center pull both knees into your chest wrap your arms around your legs tuck your chin and squeeze yourself into a tiny little ball using every last ounce of energy 4 3 2 1 release into soup de baddha konasana with the soles of your feet together knees open and that’s it take a few deep breaths to seal off your practice well done yogi remember your daily practice is your strongest practice and the quickest way to see results in your practice in your body and on your mat so I want to give you access to my five minute quick ABS yoga workout with the most effective yoga exercises to help you strengthen your core improve your posture and tone your abs fast all you have to do to get access to this formerly members only video is click the first link in the description of this video enter your name and email and I’ll instantly send you my five minute quick abs euro workout now did you like this practice let me know by clicking the like button below and leave a comment with your requests for future videos and don’t forget to subscribe to my channel it’s totally free all you have to do is click the subscribe button and the notification belt so you never miss one of my future uploads I upload yoga videos every week to help you stretch strengthen tone de stress and peel back the layers to becoming your best self on and off your mat so go get started on the 5 minute quick apps and I’ll see you there you..

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Comment (16)

  1. I love the narration on this! I’ve been doing the 15 minute energizing AM video in the beginners playlist for about 2 weeks now and I really look forward to doing it every day. thanks for doing these videos, they’re really doing me good, I will try this one from next week as my daily thing. The 15 minute one seems to be over so quickly

  2. I super appreciate the quick breathing breaks in this video! Sometimes when I do power/strengthening yoga, my breathing quickens and I start to loose focus and calm and the practice becomes intimidating. But these short pauses for re-grounding were awesome, and I seriously love this flow! Thank you for all you do, Sarah. <3

  3. Amazing – and like how you mentioned “strengthen don’t strain” as my lower back is quite weak so I am careful not to push it and you reminded me of that! Thank you!

  4. I should start doing yoga too. That would really go with my one year fitness challenge, but it just seems so difficult to master

  5. Thank you for this video! I really love every single second of it! I am a yoga beginner, very happy to find YOU and your amazing videos. As a mom of two kids, have little time to practise, so I really appreciate your short and effective exercises! Keep up that good work!

  6. Love this workout! It’s perfect when I only have 20 min. I sweat and relax at the same time. I appreciate the posture commentary and the way you describe what to focus on when holding poses. Keep the videos coming!!!

  7. The mental and physical health are essentially equivalent. The evidence is growing that yoga practice is a relatively low-risk, high-yield approach to improving overall health. Thank you

  8. Clear, concise and helpful voice and directions. Nice to do the exercises and then do them again with flow. I’m a Pilates instructor and this is nice supplement to stretch and strengthen before the day. Thank you.

  9. Love! I appreciate your showing your imperfections and losing your balance. It’s nice to know that even instructors struggle too.

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