Total Body Weight Loss Yoga – Beginners to Intermediate Yoga Workout w/ Sanela
Hello everyone, and welcome to PsycheTruth.
It's Sanela here, so today we're going to be attackingyour entire body through this flow that i put together.
It's going to really help you drop someweight throughout your entire body and you're going to build a lot of strengthand mobility through that flow.
So let's Go ahead and begin.
We're going to startfrom a mountain posture here so make sure that your legs come directly downfrom your hips.
Tuck your tailbone in just a little bit as you tuck your stomach in, lifting your heart, and then from here, relax your shoulders down away from yourears, and close your eyes.
Let's bring all of our attention to a breath.
So take a deep inhale here through yournose, gently exhaling through your mouth.
Really feel rooted into your mat, intothe mother earth here.
Just taking a minute here to really cometo this present moment, and allowing yourself to really connect with thismoment, with your breath in your body.
Quieting your thoughts, letting go of anyself-judgment, or any judgment in that case.
Take a deep inhale.
Anytime the mind , the thoughts want to wander off, bring your attention to your breath byreally feeling your breath going all the way deep into your belly, expanding yourlungs, you expanding your ribcage, and gently exhale.
Inhale deep, keeping your eyes closed go ahead andopen your palms, facing the front of you.
Getting that nice equalenergy going through your body.
Lets take three more deep breaths here- keeping your body nice and long.
Inhale deep, one more time, exhale.
Keeping your body nice and long, Inhale deep, one more time, and you'regoing to pause here for a second- feeling your breath here, and exhale itall out.
Open your eyes here; beautiful.
Rising both hands all the way up, and exhale down.
We're going to do three times (this).
Inhale deep, exhale down.
One more time, deep inhale, and then exhale, placing your right handdown as you move into that side half moon stretch.
So nice long body here, so you can feel the activation of the side body here- and gently coming back to the center.
And here open yourlegs a little bit more wider hip apart, and then rising your right hand up,and move into that half more stretch.
Taking a nice gentle breath here.
Exhale coming back to the center inhale both hands up, exhale forward fold.
Dropping the head down relaxing your arms, your shoulders, everything down, and really feeling the upper body's weighthere.
Feeling your head here.
Take a nice gentle deep breath, and exhale down.
Inhale flat back here, I'm going to turn this way so you cansee my posture in my flat back.
I like to keep my knees 90 degrees bent here.
So I'm never lock in my knees here, So always gentle, always becareful, with your knees here.
Take a nice deep breath, push yourshoulders back as your heart is shooting towards the mother earth here- nice long spine here, let's hold it here.
So this one is really good because it's very activated on your lower back here,also your hamstrings, and your glutes.
So that right there is getting- itsforcing the body to use more energy here- and gently forward fold.
Bend your knees, drop your hips down, andgently lift it into that chair posture.
Here in a chair posture as you can see,your thighs are really engaged in this posture; your glutes, your lower back, yourmidsection is engaged your arms are engaged.
So, your entire body is beingforced to be used here.
So just hanging in here, really push yourself, getout of my comfort zone.
If it feels comfortable for you to stay right here,stay right there.
If you want to challenge yourself alittle bit more, come a little bit deeper in that chair, right here, as you're keepingyour heart lifted, your shoulders are relaxed.
Taking one more deep breath, exhale, gently forward fold.
From here, you're going to bring thatright foot forward, and then your back foot- left leg, goes back, and then your toes at 45 degrees, as you lift into that warrior one posture.
So in your warrior one, make sure yourhips are nice and square in front of you, your heart is lifting shooting towardsthe ceiling, and your arms and shoulders are relaxed down.
Let's take two deep breaths here.
One more time, deep inhale, exhale, beautiful.
And then from here lets up into that warrior two.
Now in your warrior two, back leg is 90degrees, and then open those hips here.
So you can stay right here if it feelscomfortable, but try to keep that knee the front knee bent, so you're reallybeing forced to use your thighs here; and that's what's going to really help youget that heart rate going here; and it's going to really help strengthen thosemuscles; and it's working your inner thighs, glutes, your core is engaged armsengaged.
So like I said this floor is definitelyfor your entire body attack.
Taking a nice deep breath one more time, gently relax.
Then reach forward, andgently reverse warrior here.
So you still keep your front knee bentas you lean back a little bit here, and gently, warrior two, – and then warrior one.
Coming back downto center, and come forward.
Take a nice deep breath in a forwardfold, keeping your knees bent, if you'reback body's a little bit tight today listento your body, be gentle with it.
And then right leg back goes into that 45 degrees.
Gently lifting your arms up, and againthis is your warrior one.
I love warrior ones because they arereally powerful postures.
They really allow you to really get to know yourstrength, (to) get to know your body, getting to know your breath here; and it reallyforces you a little bit to get out of that comfort zone and really use yourlegs here.
And gently, let's open into that warrior two here.
Relax those arms down just like that.
Youcan have your palms facing up or down whatever works the best for you; andreally stay focused here, breathe, let go and fight through that discomfort alittle bit.
You can do it! And then gently, you're going to reach forward, and then going to that reverse warrior again here.
Take a nice, two deep breaths here; keeping that front knee bent, so you're always use yourthighs and your glutes here.
Those are your biggest muscles in yourbody.
And coming back into that warrior two, and then warrior one, and gently coming back down into that downward facing dog here.
We're going to move into that vinyasa ina second but before we do let's bend our knees here, keeping your spine nice andlong, relax your head down.
Whenever you're ready let's coming tothat high plank here.
We're going to hold it here for six seconds, so keep yourcore tight, nice strong arms, make sure those arms come directly down from yourshoulders, so your body is always stacked on top of each other.
Almost there! – and gently bend your kneesand place them down onto the mat and coming all the way down.
Extend your toestake a deep breath, and lift them all the way up into that Cobra.
Shoulders arerelaxed, heart is lifted, and gently coming back down.
Again, inhale deep, up dog, and up dog isa lot of building strength in your core in your arms your shoulders.
Everything is engaged, and gently comingall the way up into that downward facing dog.
Gently look at your hands and startwalking towards the front of your mat here, and gently forward fold.
Remember guys, when you're takingthis next 20 minutes for yourself, make sure that no one will interrupt you.
Be in a place where you have that next 20 to 30 minutes to yourself, with nointerruptions, so that way you have a better experience and there's no onestopping you from your flow.
Gently inhale deep, flat back, exhale forwardfold.
Bending your knees drop your hips down,lifting it all the way up into your chair posture.
Now in your chair posturesometimes we have a difficulty because our hip flexors that too tight and thingslike that so it forces us to go to far forward.
Try to push your hips back soalways make sure you can see those toes, so that way you have less chance ofinjuring your knees and things like that.
So posture is also very important inyoga practice, and gently forward fold.
And then reverse swan dive all the way up into mountain and – nice tall mountain – and then palms together bring it to the hearthere.
Beautiful, relaxing your arms down, andinhale rising both hands all the way up, and then exhale it's moving to that sidehalf moon stretch, and coming back to center, both hands up, and go to the otherside here.
Coming back to Center palms together, bring it to your heart.
Allright, let's move on.
Let's move into to that first warrior one, rising both hands all the way up, and hold right here.
Breathe, let go, and really try your best.
At least you know you did, and you triedyour best to you know follow through this flow, and that way when you aredone you won't feel as bad as you did.
You did something, you took the time to take care of yourself, and things like that.
And, remember guys you can do this flow all day long but if you go home and you eat bad, you're gonna bring all the caloriesyou just burned.
You're going to bring them right back! Somake sure you stay consistent with your eating habits as well as your practice-it's very important.
All right, let's move into that warrior twohere again, and reaching forward, reverse.
Breathe- and warrior two, warrior one, and coming back down to center, downward facing dog.
And then come forward, from here, flat back, forward fold.
Utkatasana, chair posture, forward fold.
Reverse swan dive all the way up.
Alright, right leg back, warrior one.
Again, we're going to hold it here.
Stay here as long as you can, as long as it feelsright for you.
If you want to do this flow a little bit longer, do so if youcan.
So pay attention to what your body istelling you, because it definitely whispers to our ears, we just have to take alittle second and really hear ourselves up, and do something about it andgive what it's asking us to give it to.
Alright let's open up into the warriortwo.
Again, in this warrior two, make sure that it's a nice long line in betweenboth of your legs, make sure you knee doesn't go past your toes, and thingslike that, so it's really important to keep that posture nice even here.
Reach forward, and then reverse.
Keep that front knee always bent.
Coming back to warrior two again, andthen warrior one, and gently coming back down, downward facing dog.
Trying to place both of your feet all the way down to the ground so you can really feel that backbody is really being pulled and stretched- your hamstrings, your lowerback, and things like that.
if you need to keep your knees 90degrees bent or maybe a little bit deeper or whatever works the best foryou breathe here, let go, and just relax.
Let's come into that high plankplace, and that's hold it here for another six seconds.
Breathe, feel the burn yeah, don't take yourself too seriously,you know have fun while you're at this point in your life, and againremember the fact that you are very- you're doing this flow and watching this video, you're already a step ahead of your game so be proud of yourself.
And gentlycoming all the way down.
We are almost done.
Lifting into that cobra here feels really good.
Relax your shoulders down, as your heartis being lifted up towards the ceiling, and gently moving to that child's posehere.
Take one more time deep inhale through your nose, and then gentlyexhaling through your mouth- letting it all go.
Alright let's come back up.
Keeping your eyes closed here, keeping that connection within you.
We can go ahead and move into a seatedposture- whatever that posture is for you that makes you feel comfortable here.
I'm going to move into a lotus with myeyes closed, and I'm just really sensing my energy right now and seeing how I'm feeling, and I hope that you are doing the same.
It's a really good way to get to knowyourself, and really get to know your energy, and really feeling your own heartbeat, feeling your own breath.
And just take a second here to justrelax, feel your energy, feel your heart, maybe take a second togive yourself thanks for doing something amazing for your body, your mind, and yoursoul here.
Raising both hands all the way up, palmstogether, and bring it to the center of our hearts.
Take one more deep inhale, and gentlyexhale, letting go of things that no longer serve you, and focusing on thingsthat you can control and you want to improve and see the difference in yourlife.
The time has come.
I wish you all the best in this journey.
Put a little smile on your face here, and gently open your eyes.
(Giggling) That feels so good, and so zenned, and relaxed, and my body is definitely a little bit pumped, and it feels really good because that meansthat this flow is actually effective- even though it's a slow pace, but it iseffective because it's a static hold that forces muscle to be like reallyactivated and the body is like "whoa what are you doing to me?" But it likes it, like I said.
The body isused to being used, and it's made to be used so you know do the best you can toreally use it and give it what it needs.
Again eat healthy ,take care of your body, beconsistent with these flows.
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Thank you guys so much for the bottom ofmy heart, and Namaste.