# 20 Min Yoga Workout For Mobility | Increase Full Body Functional Strength To Feel & Look Great ❤

## Метаданные

- **Канал:** Boho Beautiful Yoga
- **YouTube:** https://www.youtube.com/watch?v=x53Ua6mJbg4
- **Источник:** https://ekstraktznaniy.ru/video/41849

## Транскрипт

### Segment 1 (00:00 - 05:00) []

Heat. Welcome to beautiful Iceland. We are here today on a magical black sand beach with another yoga workout practice which is part of the inner warrior yoga series. In today's practice, we will be focusing on mobility, bringing more freedom and fluid movement into your joints through a series of targeted exercises and yoga postures, which will be all about building strength, control, and a deeper connection to your body and your mind. So, if you're ready to get started, grab your mat and let's begin. — Thank you so much for joining me here today for this practice. We're going to get started by finding a comfortable seated position along the back of your mat. We're going to come into child's pose. Bringing your feet together. Feel free to keep your knees apart and allow your body to release forward. Allowing your head to rest on the mat, forehead down. Go ahead and just take this moment to close your eyes. Coming in softly into your breath. Taking a deep breath in. And then as you exhale, making a tent with both of your fingers, extending through the elbows, and then bending the elbows as you come down. Inhaling, moving with the breath. Then exhale, bring your forehead down. Inhale, reach up. Exhale, release. Reach your arms to the front of your mat. And at this time, go ahead and come over into all fours position. Inhaling, arching the back into cat cow. And then exhale, rounding the spine. Inhale, look up. Exhale, round and release. release. Inhale, arch the back. Look up. Exhale, let it go. Now, let's add some movement into the spine by making a circle with your hips, with your shoulders, with your back. Making a nice circular motion here with the spine. And then reverse the direction. Same thing. Feeling where the tension lies, where you need a little bit more space, movement and mobility. Great. And then coming into neutral position when you're done, pulling your navl into the spine. And let's begin by extending now your left leg behind you. Shoulders directly over top of your wrist. Pull your core together, navl to spine. From here, all we're going to do is start to bring the leg out to the side, either to the corner all the way, and then bring it back around. Now, don't worry if you lose height in the leg. It's not the point to keep the height. It's just to start to include a little bit of that rotational movement into the hip joint. Bring it around and back behind you. While at the same time, we're starting to target your glute muscles, toning and strengthening that part of your body. Bring it over to the side and then bend your knee and start to pulse up. Two, three, to the side. 4 5 6 7 8 9 10. Bring it around now with the bent knee. And all we're going to do is just bring it to the side and back around with your knee bent. Once again, targeting the hip mobility while also giving your body an opportunity to strengthen and tone your glute muscles from different direction. Bring it around and back. Bring it around and back. So thinking that knee towards your shoulder and then back to that center position and back and back. Wonderful. Hold it here and just pulse it back. 2 3 4 5 6 7 8 9. You

### Segment 2 (05:00 - 10:00) [5:00]

got 10 more pulses. 10 9 8 7 6 5 4 3 2 1 Beautiful. Hold it here. Extend your leg. And then drop it down. Lift the other heel and pivot on that supported knee and come into a nice side stretch on your knee. Holding here for a moment. Just giving it a nice release. And then once you're ready from here, we're going to go into our next exercise. Candlestick dipper. You're going to bring your hands behind your head. You're going to dip to the side and then use the strength of your oblique muscles to bring it back up. So, lengthening through the oblique and then contracting it and up. Very nice. Bring it out and up. Bring it down. Up. Now, next one you're going to come down. Hold here. That top elbow is going to come in, open, and then back to center. Lower. Close the elbow open and back to center. So, it's a little bit of a twist here. Again, targeting different areas of your obliques while also giving you opportunity to stretch and release along the side body here. Twist, open, center. Reach, open, center. Very good. And again. Reach, twist, open center. Reach. Hold. Extend your arms. Bring your way back into that supported knee. Hold. And give yourself a nice stretch. From here, transitioning into a full side plank. See if you can stack your feet on top of one another. Hold here. Find that balance, that strength. Find your breath. Inhale. Exhale. Bend that top knee. Bring it towards the back. And opening into your wild thing. lifting from your hips and your chest, opening that heart center. Awesome. And then come back into side plank. Inhale. Exhale back into full plank. Deep breath in. Exhale to just pulse it forward and back. 2 3 4. So just bring your weight forward and back. 6 7 8 9 10. Hold it here. Take your chaturanga dandasana. Release all the way down onto your belly. Let's take a cobra lift. Lift up, pressing into the hands, and bring your forehead down. So, keeping your hips firmly on the mat. We're just working on lifting your heart and chest off the mat, strengthening your back muscles and creating a little bit more space and mobility in the spine. Push into the floor. Lift and lower. One more time. Press into your hands. Use the strength of your back muscles. Now extend your arms. Reach forward. Full locus position. But you're going to bend your elbows and squeeze the shoulder blades together. and then release down. Both legs and arms come up as you row your arms back and squeeze the shoulder blades together and release. Lift and squeeze the shoulder blades together. Release. Exhale. Lift and squeeze. And lower. And again. Squeeze and hold. Lower. Squeeze. And lower. Squeeze and lower. A few more times, my friends. Lift and hold. Now extend your arms forward and give me little swims. Move your arms and legs at the same time. Go. 15 seconds. Just keep going. Move your arms and legs. Swim. Just keep swimming. Keep going. And then release. Arms right next to your body. Legs are down. Press into the hands coming into a full upward-facing dog. Lift your thighs off the mat. Release the toes. And let's come into our first downward-facing dog. Giving yourself a moment to release any tension you may feel along the back of your legs and your shoulders. Make sure your fingers are spread wide. And with each exhalation, allow the heels to come closer down towards the mat. Wonderful. From here, let's transition into a high plank position and take your chaturanga upward-facing dog. Inhale. Exhale. Bend your knees. And let's release into child's pose. Inhale. And then exhale. Roll forward. All fours

### Segment 3 (10:00 - 15:00) [10:00]

position. Let's take it to the other side. So the other leg extends. Now your right leg. Pull navl into spine. Find that connection to your core. We're going to start with a side kick and then bring it back to center. Bring the leg to the side and center. So, of course, the challenge here is to not allow the hip to come up too high. And that's okay if you lose the height of your back leg. What really matters is that we start to incorporate a little bit more movement along the hip joint of the femur bone inside your hip. Good. Now bend your knee and pulse the knee to the side. 3 4 5 6 7 8 9 10. Keep the knee bent. Hold. Now bring it to the back. side. Back and side. Very good. Back and side. Back and side. You got this. Side and back. And now let's pulse. 2 3 4 5 6 7 8 9 10. More. 10 9 8 7 6 5 4 3 2 1. Hold it here. Extend your leg. Drop it down. Now lift the bottom foot off the mat. You're going to pivot on that supported knee. And then open into a nice side stretch, reaching your arm all the way to the front of your mat. Bring yourself a nice stretch. Now stay there. I'm just going to do a quick little flip over so I can face you and you can watch me from the front. Good. Let's hold for another breath in and then exhale. Let's bring oursel right up. We're going to take our candlestick dipper. Now, first I want you to really think of that tailbone pointing down towards the bottom of your mat. Hold your navl to the spine. Reach and bring it up for one. Reach as far as you can and then come up for two. Use those side obliques to do all the work for you. Bring it out and center. center. All the way to the side. Now close. Take a little twist and back to center. Reach over. A little twist. Open and center. Reach. Twist. Open and center. And again. Reach to the side. A little twist. Open. Back to center. Reach. Open center. Beautiful. Twist. Open center. Awesome. Release the hand. And give yourself one more deep stretch if you can, creating lots of space through the vertebraes, through the intercostal muscles of your rib cage. And then stack your feet together and take your high side plank. Making sure that your limbs are stacked, bend the top knee. And then bring the foot behind you. Opening into a wild thing. Lifting from your hips, from your heart center, all the way up to the sky. Feel that nice stretch. And then slowly from here, return, we're turning back into side plank. And then repositioning ourselves into high plank. So I'm just going to turn around to make sure we're on the same side here. So when you're ready to transition, your top hand is going to come down. Hold your plank, shoulders above your wrists, and all we're going to do is take a little reach and back. So you come out to the tippy toes and back 10 times. We're just pulsing forward and back. Creating a little bit more of a challenge for your stability, for your core, for the strength of your wrists. And then taking your chaturanga, releasing, opening into upward-facing dog. And exhale, take it back into downward-facing dog. Release and relax. Hold your downward-f facing dog. Welcoming a deep inhalation. Lift the heels. Bend your knees. And as you exhale, we're going to jump to the front of your mat. Inhale, halfway lift. Exhale, come into your forward fold.

### Segment 4 (15:00 - 20:00) [15:00]

Taking this moment to just walk it out on the spot, letting go of any tension you might feel along the hamstrings, bending one knee at a time. And then when you're ready, come up halfway. Exhale. Step your right leg to the back of your mat. Opening into crescent high lunge. Hold here. Find your breath, your center. Hands come back down. Step forward. Forward fold. Inhale halfway. Exhale. Step the opposite foot back. Crescent lunge. Opening both arms up to the sky. And release your hands. Step forward. Forward fold. Inhale halfway. Exhale. One more time. Step your right leg back. Reach your arms up. Hold it here. And from here, we're going to take our lunge squats. All I need to do is extend the front knee and then bend both knees. One and two and three and four. You got this. 5 6 7 8 9 Last one. Hold here. Extend the back knee. Open through the chest. And then release the hands. Step forward. Forward fold. Inhale. Let's come up halfway again. Exhale. The other foot. Left foot steps back. Find your center. And when you're ready, both arms reach up. Crescent high lunge. And then extending the front knee. Exhale. Bending both knees for one. 2. Extend. And 3. And four. You got this. 5 6 7 8 9. Last one. Hold it here. Inhale. Exhale. Bring your hands down. And then step your back foot to the front of your mat. Forward fold. Inhale. Halfway. Exhale. Two steps back into high plank position. Navl to spine. Take your flow. Chaturanga. Upward-facing dog. And exhale. Releasing into your downward-facing dog. Holding here for a moment. Giving yourself another moment to release any tension or constriction along the back of your legs. Lift the heels, bend your knees, and then jump to the front of your mat. Once again, inhale halfway. Exhale, forward fold. And then see if you can grab your two big toes with your piece fingers and allow yourself to go into a deeper forward fold. Now, if you like to open up your feet slightly, maybe about fist length apart, then that will work. Release the hands slowly. From here, we're going to bend both knees and come into a chair position. Now, once again, you can keep your feet slightly apart. Inhale, extend. Exhale, come into chair squat. Extend and squat for two and three, reach. And four. Try to get as low as you can with your hips. 5 6 7 8 Good. Now last one. Hold your chair. Deep breath in and exhale. Extend your legs. The arms come behind. Come into chair. Extend almost like a halfway reach. Reach forward and then behind you as you extend your knees. Feeling a little bit more pressure and release in the hamstrings while at the same time strengthening our quadriceps. Extend. Bring your arms forward and to the back. Bring it forward to the back and bring it forward to the back. You got this. Hold it here and release all the way back into your forward fold. See if you can grab your ankles. This time bringing your forehead as close to your knees as possible. Inhale halfway. Bring your hands to the mat. And then exhale, step your feet out, heel toe until you can come into your molassa yogic squat. Toes pointed away from you. Use your elbows. Press into the elbows. Allow those knees to open nice and wide. Holding your molassa squat. Deep breath in. Exhale out. Release. Extend. Heel toe your feet together.

### Segment 5 (20:00 - 22:00) [20:00]

Wonderful. Release it. Inhale. Slowly start to roll up. Reaching your arms up to the sky. And exhale. Come all the way down. Forward fold. Inhale halfway. Exhale. Step all the way back. Chaturanga dandasana. Inhale upward-facing dog and exhale release downward-facing dog. Beautiful. Just take a moment, find your breath once again. And then drop your knees down onto the floor. Release your feet and come all the way down into your child's pose. Inhale and exhale. Just giving a moment to close off the practice. Come on up to your seated position on your heels. And once you're ready, go ahead and just find one deep breath in as you reach the arms up to the sky. And then exhale, bending your elbows, bring your hands over to your heart center, closing your eyes, and just giving yourself a moment of gratitude for your practice, for your dedication to your health and your well-being. Thank you. Namaste. —