# 30 Minute Pilates Yoga Workout | Full Body Tone, Flexibility & Strength ## Метаданные - **Канал:** Boho Beautiful Yoga - **YouTube:** https://www.youtube.com/watch?v=Bar742jA-Zg ## Содержание ### [0:00](https://www.youtube.com/watch?v=Bar742jA-Zg) Segment 1 (00:00 - 05:00) Welcome to beautiful Barbados. We are here today with an invigorating yoga ladies class that will blend the best of a yoga and pilates practice. Offering a comprehensive workout that not only strengthens and tones your entire body, but also provides ample opportunities to release tension and stress from your muscles. In this session, we'll fuse strengthening matte Pilates exercises with the fluidity and mindfulness of a yoga practice to create a holistic and transformative experience that will not only provide a great workout, but an opportunity to connect deeper to your own heart, breath, and inner state of being. So, if you're ready to get started, grab your mat and let's begin. Oh, thank you so much for joining me here today for this yoga ladies practice. Let's begin by coming over with your feet to the front of your mat. We're going to start in a seated position, hands underneath your knees, feet grounded to the floor. Go ahead and take an inhale, open up through the chest, and look up. Then exhale, extending through the elbows, and rounding out the spine. Seated cat cow. As you inhale, look up. Exhale, chin down towards your chest. Release. Warming up the spine here. Inhale. Connecting movement to breath. Exhale. Inhale. Look up. And then as you exhale, round the spine. Let go of your knees. And begin to roll down vertebrae by vertebra controlled all the way down. Once your shoulders come down on the floor, reach your arms over your head. Exhale. Press the arms down. Begin to follow your arms with your body. Roll forward. and then roll back down. Good. So, continuing with this roll up exercise using the strength of your core rather than momentum of your arms and body coming up, reach forward and slow and precise vertebrae by vertebrae releases down onto the floor. Reach over your head. Exhale. Push forward. Roll up. Reach forward. And come back down. Nice and slow. Inhale. Arms over your head. Exhale. Roll yourself up. Try to keep your feet grounded on the floor the whole time. And then come back down. Nice and gentle. Inhale. Exhale. Roll up. Reach forward. Come back down. Hold it here. Now, pull belly bend to spine. Drop the shoulders away from the ears. Then you're going to open up your arms and simply open the palms of your hands. And then point hands back. Front and back. And notice when I push the palms back, you're just doing a little bit of a pulse with the arms to the back of your mat. Back. Good. Open and down. So, getting a little bit more into the shoulders now while still engaging and activating the entire core center. Lift your right knee up. Hold and just circle forward. 2 3 4 5 6 7 8 9 10. Keep going. Good. Try to keep that knee up. Awesome. All we're going to do is now switch to the other side. Other knee up and reverse it back. in little circles with the arms while we're engaging the whole core. Just a few more and hold it. Drop both feet to the mat. Slow with control. Lower. Lower yourself down. Beautiful. Reach both arms over your head. Hug those knees into the chest. Just take a gentle rock side to side. Take a big exhale out. And then we're going to wake up the spine a little bit deeper by taking our spinal twist. So, all you're going to do is just bring both knees to the right. Left arm extends out to the side. Look over your left shoulder. Let's just hold here for about 20 seconds. Doing your best to try and get your knees down to the floor while at the same time maintaining that contact with your shoulders and the mat. Inhale. Exhale. Come back to center. And let's ### [5:00](https://www.youtube.com/watch?v=Bar742jA-Zg&t=300s) Segment 2 (05:00 - 10:00) take it to the other side. Both knees to the left. Right arm opens to the right. Look over your right shoulder. Breathe it out. Just bring yourself into your breath. Connecting to the breath as you take that deep inhale. Long exhale. Come back to center. Now let's remain with the arms out to the side. We're going to work the obliques. Now bring both knees to the right. Exhale on your way to center. Then to the left. Exhale to center. Keep it going. Now, you don't have to get the knees to touch all the way to the floor. Just do your best, but work on activating the oblique muscles here of your core to bring your knees back to center. Bring it to the left and back to center. Try to maintain that contact of your shoulders and the mat. Just twist from the belly button and center. Twist and center. Very good. From here, hold it there. Inhale. On your exhale, just reach the arms forward and all the way over your head once again. On your next exhale, you're going to extend your legs to the front of your mat. Reach the arms forward. Lift your shoulder blades. And then bring it in for one. Exhale. Extend and in for two. Exhale. Extend and in. Be very mindful that you're not arching your lower back when you extend your legs and arms. Extend and in. Now, if you're going to add a little extra, you're going to go pump it. 1 2 3 and then release. Exhale. Pump your arms. 2 3 and bring it in. Exhale. 1 2 3 and knees in. Exhale. One 2 3 knees in. If this is too much for you today, of course, you can keep your head down and neck down the whole time and just work with the legs. And in. Exhale. 1 2 3 and in. Exhale. One, two, three. Pumps with the arms. Bring it in. Of course, we're prepping ourselves now to do our full 100s. So, once you're ready, extend your legs or keep them bent and pump. 2 3 4 5. Exhale. Inhale. Keep it going. If you're finding this too much in your lower back, bend your knees to tabletop, but keep lifting your shoulder blades off the mat. We're almost there, my friends. Keep it. Inhale 2 3 4 5. Exhale 2 3 4 5. Inhale. Exhale. Good. Inhale. Exhale. Almost done. Last 10. And 3 2 1. You're done. Awesome. Hug those knees into the chest. Rest your head. And let's roll like a ball. Bring your hips up and roll it back down. Good. Hold on to the ankles if you can or underneath the knees. Keeping your spine nice and rounded, roll up to your shoulders. And then roll up and find that strength to not touch the floor with your feet. Holding your boat pose or navasana. Keep reaching with those fingertips to the front of your mat. Drop your shoulders away from the ears. Hold it here and roll it back. Cross your ankles. Bend your knees and meet me in a high plank position. Go ahead and pull your navl into the spine. Shoulders above your wrist. And then push your hips up. Release into your downward-facing dog. Allow that sternum, your heart to come down towards the earth. Spread your fingers nice and wide. On your exhale, returning back into plank. Inhale, come back into downward-f facing dog. You can do this a few times. Come through into high plank. And then lift your hips. Downward dog. Come through and forward into plank. Back into downward-f facing dog. You got this. Come through into plank. And then push back. Downward-f facing dog. Transfer to plank. Now this time, right knee touches to the mat. Back into your down dog. Other knee. Left knee to mat. Down dog. That's it. Alternating knees. Right knee and back. So, a little touch of the knee. And right away you push back with your hips. Plank and tap. Downward dog. Beautiful. Bring that ### [10:00](https://www.youtube.com/watch?v=Bar742jA-Zg&t=600s) Segment 3 (10:00 - 15:00) right knee in and just tap it and back. Left knee and Last one on the right. Now on your next left one, go ahead and bring it in and just tap and bring it up without coming into downward dog. Two. Three. Little pulses. 4 5 6 7 8 9 10. From here, just drop the left knee to the mat. Lift your back right leg, navl to spine. Pilates push-up for one and two. Point those elbows to the back of your mat. Three and four and five. Hold it here. Find that balance, that center. From here, opposite hand, your left hand reaches for the right elbow. And either hold or give me a little crunch by bringing the right knee in and extend it out. In. And two, crunch. And three. And four. Crunch. And five. And six. and 7 8 9 last one. Hold it there. Find your balance. Find your center. You got it, my friends. Keep that right leg extended. And then both hands come back onto the mat. Pivoting on your bottom knee as you open sideways. Reach your top arm. Place the hand behind your head. And you're just going to crunch. Touch elbow to knee and extend. Bring it in and extend. I watch where my leg extends. It's aligned with the rest of my body. So, it's a side crunch and lift. Good. So, not only are we engaging the obliques, the core, we're also getting into the lower body here, into your hips, into your glutes, your thighs. You got it. Bring it in. Extend. And now just pulse the straight leg. 2 3 4 5 6 7 8 9 10 more. 10 9 8 7 You got it. Keep it going. 4 3 2 1 Hand comes onto your hip. Flex that foot. From here, bend your top knee, extend it forward, and bring it back behind you. It's almost like you're doing a slow motion bicycle pedal with your leg. Bring it back. So, feeling that little extra glute activation as you push it back just that inch. Extend and push. And again, the challenge of this exercise is to maintain the height of your leg. So, do your best to control the movement. Do not lose the form, the height. Good. Bring it forward and back. Kick the heel forward and a little pump back. Hold. Reaching that top arm back up to the sky. And then we're going to reposition ourselves on the knee back into bird dog variation. Bend the back knee and see if you can just step it right to the front of your mat in between your two hands. Take the time that you need and then meet me in a low lunge. Opening the chest and the heart. Hips are square. Knee on top of your ankle. Deep breath in. Exhale. Now clasp the hands behind your back. Open the chest even further. Extend through the elbows. Tuck your toes. Lift the back knee. Hold it here. Then on your exhale, just bring your body down. Inhale, open up. Exhale, heart comes down towards that front knee. Inhale, open. Exhale down. Inhale open. Exhale bring your body down. Inhale open. Let's just hold for a breath. Exhale drop your hands down towards the mat. Then extend by flexing the front foot, extending the knee into pyramid. Inhale lunge. Exhale extend for two. Lunge. Getting deep into that hamstring. Don't worry, we're going to have a moment to hold a little longer. So, just flow with the breath first. Inhale forward. Exhale. Now, let's just hold here. You can drop the front foot to the mat and really find that position by pulling the front hip back, back hip forward. Allow yourself to relax over top of your leg. Feel this nice release and extension of your hamstring. Deep breath in. Exhale out. Bend the front knee back ### [15:00](https://www.youtube.com/watch?v=Bar742jA-Zg&t=900s) Segment 4 (15:00 - 20:00) into that lunge. Look forward. And then once you're ready, simply you're going to step back into a downward-facing dog. Good. Inhale, come through into plank. And then exhale, bring it back. Downward dog. Inhale. Come forward into plank. Downward-facing dog. You got it. Plank. Downward dog. And plank. Downward dog. So, just find that breath through the movement. Come back into plank. Let's take a chaturanga and just take a flow by opening into upward-f facing dog. and then exhale releasing into downward-facing dog. All right, friends, let's take it to the other side. Right knee comes forward. Tap it to the mat and up for two 3 4 5 6 7 8 9 10. Drop that right knee to the mat. Lift the back leg. Hold in this bird dog variation. Then once you're ready, that opposite hand, your right hand is going to grab onto the left elbow. Hold it here for a breath in. On your exhale, crunch for one. Extend. Exhale, crunch for two. So try to round the spine and get that knee as close to your nose as possible as you crunch it. Extend and in. Very good. Nice and controlled. Remember, don't rush. Follow the breath with each movement. and in. Extend and in. Hold this extension. Drop your hand to the mat. Pilates pushup for one 2 3 4 5. Hold it here. Lifting that right foot and pivoting on your right knee. opening into that side stretch on the other side. Hand behind your head and then knee to elbow and open for one. two. Try to get that actual contact between elbow and knee. Crunch and open. As you open and extend that leg continues to stay aligned with the rest of your body. Don't lose the height. Bring it in and open. In and open. Now hold that leg here. Flex the foot. Hand onto your hip. Let's pump the leg. 2 3 4 5 6 7 8 9 10 more. 10 9 8 7 6 5 4 3 2 1. Now hold it here. I'm just going to turn around so I can face the front of the camera. You stay exactly where you are and let's take that bicycle pedal with the legs. So, bend the knee, pull it in, and just that slight bit of a kick back. Good. Bring it in. And as you extend it back, just a little inch back. So, you feel that slight engagement in the back of the glute. Bring it in and back. Bring it in. Don't lose the height of the leg. I know it's difficult. Just stay with me. Stay with the breath. Do your best. Push and back. If you need to take a break, that's totally fine. Pause the video. Do what you got to do. Let's hold it here now. Extend. Just breathe. And then let's release and just extend the leg back into that bird dog variation. And then step your left foot to the front of your mat. Low lunge. Good. Just find your center, your balance. Find your breath. Front knee on top of your ankle. Feel that stretch in the hip flexor. And then clasp the hands behind your back. Extend through the elbows and open through that heart center. Open up. Open up through the chest. Tuck your back toes. Lift the back knee. Inhale. Exhale. Chest towards the front knee for one. Inhale, open. And then exhale, bring the chest down for two. Inhale, open. Exhale, 3. Inhale, open. Exhale, four. Inhale, open. Hold it here. We'll open up a little further, a little deeper. And then place both hands down ### [20:00](https://www.youtube.com/watch?v=Bar742jA-Zg&t=1200s) Segment 5 (20:00 - 25:00) to the floor. Extending through the front knee into pyramid pose. Working with the breath first. Inhale. Exhale. Push back. Getting right into that left hamstring. Flexing the front foot for a deeper sensation. Inhale. Exhale. Inhale. And exhale. Inhale forward. Exhale. Let's hold it here. Now square those hips out. Keep your back heel lifted. Relax over top of that front leg. Breathe it out. Nice long exhalation. Allowing yourself to relax into this posture. Deeply inhale and slowly exhale. Returning back into that lunge. Keep the palms of your hands grounded and then step back into downward-facing dog. Beautiful. Deep breath in. Exhale out. Just enjoy this posture for a moment. One more breath in and then exhale. Round through into plank and give me a flow. Chaturanga, upward-facing dog. And then exhale, push into the hands. Downward-facing dog. Awesome. Inhale and exhale. From here, go ahead and just hop to the front of your mat. Bend your knees. We're going to land over to our seated position. Bring the soles of your feet together. Come into butterfly pose. Hold on to the ankles. Inhale. Exhale down. Working with the movement and breath combining together. Good. Inhale. Open. And exhale. Let's come down. And let's just hold it here. Noticing the release of your hips. Forehead down. Deep breath in. Exhale out. Deep breath in again. Exhale out. Now we're going to move on to our next Pilates exercise called your seal rolls. So you're going to come on up, take your hands and bring them through and grab onto the ankles. Lift your feet off the mat. You're going to do a little tap with your toes. One, two. Then roll like a ball. Roll it back. Roll it back up. Hold your center and do a tap tap. Roll and up. Tap tap. Very good. So again, we're engaging the core here to find that balance as you come up with control to not let your feet just touch the ground as you roll up. And that's okay if they do, as you saw with me here. Let's do it again. Roll it back and hold. Tap tap. Roll it back. Hold. Tap tap. And then roll your spine all the way down. Keep your legs exactly as they are. Take your arms now over and around to the side. And you're just going to reach to one corner of your mat and then the other. Reach. Reach. So keep your toes touching. Knees and heels are apart. Diamond shape with your legs. Keep reaching. Reach. Use those obliques to do the work. Reach. Shoulders off the mat. Keep it going. Touch the front corners of your mat with your hands. One, two. You got it. One, two. Keep the position of your legs. Don't lose the form. Keep reaching. Moving on to our frogger exercise. Touch your heels together. Flex your feet. Head and shoulders down. From here on your exhale, press away with your feet and legs and bring it in. Push and in. Heels continue to touch. Toes are now facing apart. Press away and in. If you want a little more challenging, lift your shoulder blades and arms forward. Push and in. If you want to keep it a little easier, keep your head and arms on the floor. Exhale. Inhale. Exhale. Last one. Exhale. Point your toes. Bring them up. Drop your head. Drop the arms. Corkcrew. All you're going to do is just do a big circle with the legs and around for one. Keep your arms close to your ### [25:00](https://www.youtube.com/watch?v=Bar742jA-Zg&t=1500s) Segment 6 (25:00 - 30:00) body. Even place your hands slightly underneath your glutes just to support yourself a little further. The bigger the circle, the harder the exercise. So adjust it to what you need. Good. Keep the rest of your body relaxed. Just reverse the circle to the left or right depending on the direction you started with and around. Good. Keep it going. Circle around and circle around. One more time. And then land at the center. Open your toes. Bring your heels together. We're going to take small crisscrosses. Keep your head down. Or for extra added intensity, hands come behind your head. And now just cross it. 1 2 3 4 5 6 7 8 9 10. Little crisscross. Crissross. Use your inner thighs to do the work. Of course, engaging the core the entire time. Crisscross. Crissross. Good. Just keep it going as fast as you can without losing momentum and form. And then drop it down. Great job. Grab your left leg. Drop your right leg down. Hold the stretch. Bring it back to center. Other side. Then straight single leg switches. Drop your right leg. Bring your left leg. Pulse. One 2 3 4. Open those legs. 1 2 exhale 3 4 inhale little pulse 1 2 switch pulse pulse so one hand reaches for the ankle the other holds onto the back of your knee each time you grab onto that top leg one 2 and 3 4 1 Two. Breathe it out. Breathe it in. Breathe it out. And back to center. Drop your head down. From here, flex your feet. And then take our plow position by bringing your feet all the way back. Support your lower back with your hands. Bend your elbows. If you like, extend your elbows and interlace your fingers into our full halosa or plow. Let's hold this inversion. Breathe deeply. Finding that position on your shoulders because from here we're going to extend further. Inhale. Exhale. Inhale again. Exhale. Hands back onto the hips. And then lift your legs up into a full shoulder stand. Supporting your hips, reaching with your toes up to the sky. Feel this lengthening sensation. Keep reaching. And this is what's going to get us ready to do our next Pilates exercise, which is your jack knife. There's going to be a couple different ways for us to do this. So, I'll walk you through it. Go ahead and just take one more deep breath in your shoulder stand. And then exhale. Bring those feet back. Back into that plow halosa. Release your hands so they're along the sides of your mat. And then slowly release your body. Lower the legs. Bring the legs up. And either you're just going to come up to about halfway. Second version is to do a little lift with your hips and your knees bent. And the third version, most advanced, is to come into a full shoulder stand, jack knife. All right. So, let's take whatever version you like. So, either version one, just the legs, or full jack knife. I'm going to do the full version, but you do you. And two. Good. So, either just a straight leg lift, but lift your bum and hips off the mat just slightly. So you can keep your knees bent when they reach that center point position and forward after that. Good. Bring it down. Exhale. Bring the hips up. Do your best to try and get those toes up to the sky. But of course, don't sacrifice the form for it. Listen to your own body. As your legs drop, make sure you don't arch your lower back. So support your back with your hands under your glutes. And most importantly, don't go too low with the legs if you feel as if your core completely gives out and your back takes over. So maybe go about halfway. Once you're done, final movement, we're ### [30:00](https://www.youtube.com/watch?v=Bar742jA-Zg&t=1800s) Segment 7 (30:00 - 33:00) just going to lower the legs all the way down with control and then bend your knees and bring your knees into your chest. One more time. Take a big exhale out. A gentle rock side to side. Massage that lower back. And then let's go a little bit deeper into our hips at this time by simply extending your legs. Flex your feet. Hold on to the ankles. And then open into happy baby. Maybe reach the outsides of your feet. Feel free to add a gentle rock left and right if that feels really nice in your hips. You can also find stillness and just hold it there. whatever feels good. And then if you like to go deeper, go ahead and extend your legs and see if you can open them out into this reverse dragonfly using the pressure of your hands on your knees and hold it there. Of course, if this is way too intense for you today, you can always come back into your happy baby. So listen to your body and then when you're ready to come out, bend your knees, bring the soles of your feet together, come into reclined butterfly or sabbatanasana, palms open, arms rested by your side. Let's just close off our wonderful practice today with a couple of deep breaths and a nice quick relaxation to close off this practice. Allow your body to let go and release into the mat. Allow your knees to open. Feeling that gentle stretch through the groin, through the inner thighs. Just follow your breath. Exhaling. Letting go a little deeper each time. You can stay here longer if you like or bring your knees together. Roll over to one side and meet me in a seated position anywhere along your mat. Feet crossed in front of you. Knees open. Roll your shoulders back a few times. Just find that center. And let's take a big breath together. Reaching both arms up to the sky. Then exhale. Bring your hands down to your heart. Bowing down to your heart in gratitude for your amazing practice today. Thank you for joining me in beautiful Barbados. We'll see you soon. Namaste. Thank you so much for practicing with us today. I really hope you enjoyed this class. One of the greatest benefits of yoga is that it can become a daily habit for you of mindfulness and self-connection. And if you're looking to join a beautiful community of like-minded people that value this type of connection, then check out Boho Beautiful Official, which is our exclusive streaming desktop and Android iOS app. Click the link in the description of this video for a free trial and see if this is perfect for your life right now. Thank you again. --- *Источник: https://ekstraktznaniy.ru/video/41860*