Make your core perfect. Home Workout

Hey everyone, welcome to Fitness WorkKar. Today we have a homepractice that's gonna tone the core and the booty. So this is a big request,having a little fun with it. Let's have some fun. Hop into somethingcomfy and let's get started.All right my friends. Today we're gonna start standing in themiddle of your mat. Bring your feetas wide as the mat, just two parallel lines here. Then we're gonna bring the hands and we're gonnabring them together and we're justgonna start rubbing them to create alittle bit of energy, a little bit of heat, a little bit of friction, just something toreally focus our mind here as you begin to letgo of the day thus far. Politely put theto-do lists away, the future on hold, and arrive herenow in the present. Rub 'em a little faster,lift your heart, breath. Big inhale in and then exhale, just bring your hands rightto your chest, your pectorals, and lift your heartup towards your hands and sink a littleweight into your heels. Notice how you feel. Then see if you canpress away from the earth by lifting the kneecaps and just lifting upfrom the pelvic floor creating more spaciousnessor just more awareness all the way upthrough the crown of the head, up and down the spine. Cool. Then inhale, liftyour heart even more. Exhale, keep the heart liftedas you release the hands. We're gonna bring themto the tops of the thighs and you're not gonnacollapse here in the heart. So we just established thatso that we have a little bit of a fighting chance to maintainthat as you come forward. Then you're gonnajust bend the knees here and just bringyour right shoulder in towards the center line and then loop yourleft shoulder round and back and open up your left side body. It might feel good to start to straighten the left leg there, got a little Zenned out, or you can keep a soft bend. So we're finding alittle twist in the spine inhale in, exhale switch, bend the knees, drop the left shoulderin towards the center and really actively loop theright shoulder around and back. With each repetitionyou can find something new, so you'll go back andforth in your own time. Maybe bring the tophand to the back body. Maybe you start to have moreof awareness in the neck, remembering that the neck is a nice longextension of the spine. So then reallythinking of the spine as our guiding light here. The body is one moving part, rather than a bunchof disjointed parts. So today's practice is for the core andthe booty (laughs), a big requestthat I just decided, "You know what,let's just fulfill it." But I want to startoff this practice by saying really the goal isto create a wholeness, a union of thebreath and the body. But as the body gets stronger,we wanna cultivate balance. So today'spractice is gonna do that. Okay, so after acouple of rounds, we're gonna come to center. You're just gonna press thepalms into the tops of the legs and think Cat-Cow here. Inhale, drop the belly. Open the chest. Feel the abdominals,nice and long. Very flattering posthere to put on YouTube, wonderful. And then exhale,draw the navel in. Round the spine, think Cat pose. You're really gonnause your hands to press and you shouldfeel the spaciousness in the back body here. Feet are nice andfirmly planted with awareness. Then inhale, bend the knees. Scoop your heartforward, open the chest, think Cow pose. Open the throat and then exhale, last time, rounding through, chin to chest. Draw the navelin and up so much. Lovely. Then slowly,we'll roll all the way up. Swim the fingertips behind to interlace. We're gonna open upthrough the chest here, so knuckles draw down and away. You're gonna inhale in, smile, and then exhale, really bring yourcenter right underneath you. So for a lot of people,we might be here. We're gonna reallylengthen the tailbone down and see if you canstack up through the spine, so that the centerplumb line or the midline is really bright andjust full of awareness, just has a retention, and we're gonnamaintain that as we work today. So there's nothingwrong with a great work out and yoga's really agreat tool for strengthening, trimming, toning the body, getting to a healthy balancedplace where you feel good. But for me, it's notwhat be do, but how we do it. So this line in the spine isgonna really help us today. We're gonna bump thehips to the left here and take the crown ofthe head to the right. Maybe yourfingertips go to the left. And then from your center,draw your navel in. Come to center andtake it to the other side. Bump the hips to the right. So this is a test. I'm not collapsingin the neck here and I'm keepingequidistant between my ears and shoulders. Okay, navel drawsin to lift you back up. Inhale, we sweep the armsall the way up and overhead. Exhale, bring the feetright underneath the hips. (exhales loudly) Then inhaling again to reach and then exhale. Soft bend in the knees asyou fold it all the way down. (exhales loudly) And then inhale,reach for the sky. Back all the way up, (inhales loudly) and then exhale. It's like painting a wall withthe hands all the way down. (exhales loudly) Inhale all the way up, (inhales loudly) exhale all the way down (exhales loudly) welcoming someenergy to the body. Inhale all the way up, (inhales loudly) and exhale all the way down. (exhales loudly) Nice work this time. Forward Fold, stay herefor a couple of breaths. (inhales loudly) Then from here, we're gonna walk thehands all the way forward and the feet all the way back to come into ourfirst Plank pose. Take your time getting there. You can always lower the knees. Wrap the shoulder blades around, press away from the yoga mat. You want to findthis dundas or this length from the crown to the tail. Then inhale, puff upthrough the upper back body. Lift your heart spaceup towards the ceiling. Claw the fingertipsand then exhale. Keep the elbowshugging into the the side body best you can as youlower all the way down. (exhales loudly) Then tap into that inner smile. Big inhale lifts youall the way up, press up. Then exhale, slow and incontrol, all the way down. (exhales loudly) Inhale lifts you allthe way up, you got this. Exhale all the way down. (exhales loudly) One more. Inhale, strong core. Navel draws up as you press up, (inhales loudly) and exhale all the way down. (exhales loudly) Beautiful. Hug the elbows in. Inhale, Baby Cobra. Exhale, release. Curl the toes under, liftthe kneecaps, tone the quads. Big inhale, lift all the way up, Plank pose. Then exhale,Downward Facing Dog. Use this opportunityto find a couple really awesomecleansing breaths, inhaling deeply through the nose and big exhalations outthrough the nose and mouth, just take a couple here. Don't be shy. (exhales loudly) Take your dog for a little walk and enjoy theprocess, the unfolding, as you stretch and movein a way that feels good. Find a rhythmthat feels good today and focus on the things thatare serving you that feel good. Deep breaths. Try not to focuson the things that are difficult,or tight, or stuck. Find softness, (exhales loudly) even though we'restrengthening today. (inhales loudly)(exhales loudly) Great. Then you'regoing to walk your toes as wide as your yoga mat again. But this time, letthem spill off the yoga mat. So you're pressing intothe outer edges of the feet. Then we're gonnaslowly bend the knees. Lift the heels and comeinto a Froggy pose variation. So you might have tomake some adjustments, maybe bring the toesin a little bit more. That was a little wide for me. But the heels,I left it in this variation. Then tap into that core strength by bringing the palms together. You're cominginto a really wide, like deep plie here, and we're gonnatry to bring the tail down to lift the heart up. So opening up through the hips. If bringing the handsup is too much for you, then keep the fingertips down and you canactually use the fingertips to play a little here. (exhales loudly) Then one final breath cycle, imagine you'releaning back against a wall. If you really wannachallenge yourself here, give yourself alittle space between your heels and your bum. Lift up a little higher. And, again, we're workingto create this nice long beautiful line in thespine so the energy can run fluidly, (exhales loudly) and then release. Great work. To come out of this posture,be really mindful of the knees. You're gonna keeplittle activity in the toes, gripping the earth asyou walk all the way forward and lift the hips up high. Come back to yourDownward Facing Dog. Turn the toes inwhen you get there. Finding thatinternal rotation in the hips should feel really good. Then take a deep breath in and a long breath out. Great. Walk the toes inline with the hips. Doesn't matter if the heelsare close to the ground or not. You can actuallylift the heels here. Then we're going to inhale. Draw the navel in anot and take it over an imaginary hurdle herecoming into our Plank pose. Take a deep breath in here, strong Plank, and then exhale backto your Downward Dog. (exhales loudly) Again, start this movement withthe belly drawing in and up. We go all the way up andover that imaginary hurdle and then send it back,Downward Facing Dog. Claw through the fingertips. Again, navel draws in and up. Slow it down. (exhales loudly) Breathe deep, (inhales loudly) Downward Facing Dog. One more time. Root down through theindex finger and thumb, navel the leads the way, (exhales loudly) and to your Downward Dog. Great work. Deep breath in, (inhales loudly) long breath out.(exhales loudly) We're gonna slowly walk the feet back to the middle of the mat, hands come to meet the toesafter you've planted the feet. Forward fold. You're gonna bring the hands right underneath the feet, toes meeting at the wrists here. Should feel really good, shifting your weight alittle bit forward perhaps or wiggling the toes, feeling that nicestretch through the forearms and the spaciousnessthrough the upper back body. If you want more inthe lower back body, bend your knees generously. (inhales loudly)(exhales loudly) Awesome. Release the hands carefully. Press into the feet, root to rise here, reaching for the sky, reaching for the stars. Spread yourfingertips and inhale, we rise up strong, Big full body stretch here. Reach, reach,reach, reach, reach, reach, and exhale, hands to heart. Awesome work. Okay, let's keep going. Let's stay focused here, start to deepen the breath, incorporate thebreath even more. Feet go wide asthe yoga mat again and maybe you may haveto bring it in just a bit depending on thelength of your legs. But you want your heels just a little bitwider than your hips. All right, toesare pointing forward, and we haveoptions for the hands. You can go one hand ofa fist, one hand on top. You can go namaste,palms pressing together, or you can also sendthe fingertips out in front. If you do that,keep the heart lifted. So every variation,the heart stays lifted. So here we go. We're gonna inhale in, exhale. Send the hips back. Knees are gonna try tostay over the ankles here as we come into a squatand draw the navel in and up. Then inhale, rise up strong. Find that dunda, crown to tail, and exhale, send it back. (exhales loudly) Inhale, we rise. Exhale, sink deep. (exhales loudly) Start to really sync up withthe sound of your breath. So inhale, exhale. (exhales loudly) Inhale (inhales loudly), exhale, weight is in the heels. (exhales loudly) Inhale (inhales loudly), exhale (exhales loudly), and then keep it going. Listen to thesound of your breath, (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) then gather thatenergy in the belly. Keep going. (exhales loudly) All right. So we're gonna start to get ourgroove on a little bit here, just sync up with your breath. Keep weight in the heels. Keep the heart open andlifted. (exhales loudly) Inhaling, you sinkdown low now perhaps, and exhale, squeeze theglutes and lift your heart. (inhales loudly)(exhales loudly) Once you feel you can getinto a little bit of a rhythm, you might if it feels good,pick up the tempo. But stay focusedthe quality of movement, rather than thequantity. (exhales loudly) Keep thisawareness of the spine. One thing yogaasana is so good about is reminding us thatwhen we remember to soften and just be available, we actually have so much thatwe didn't know was possible, so much energy,so much potential. But when we'regripping and focusing on the hard, and the fast, and the furious, and the heat, it's harder to keep up. So stay in a nice groove here, but find ways inwhich you can soften. Just a good way ofputting it would be to put a little grace to it all. (exhales loudly) By now you're probably startingto cultivate some heat. That's good. We want to get the heartrate up a little bit here. Keep it going.(exhales loudly) Maybe you sink the hips,the bum down a little lower, for this last little beat (exhales loudly) and maybe squeeze theglutes as you rise up. (exhales loudly) All right, let's do one more. And the next time you'redown low, stay there. We're here,lengthen the tailbone down. Open the palms up. I feel like Tevye in theFiddler on the Roof here. (laughs) Inhale in, and then exhale, Forward fold. (exhales loudly) So ground the feet, but then shake your head lose and just let go.(exhales loudly) Awesome work.(exhales loudly) All right. Bend the knees, reach for the sky,reach for the stars. Inhale, spread thefingertips, rise up strong, (inhales loudly) and exhale, hands to heart. (exhales loudly) So we're gonna go one more round and if you have ablock, you can use it. If you don't have a block, you're just gonnarepeat what we just did. It's super great. So if you have one block, just bring itunderneath one foot. So you have onefoot on the block and one foot off. Again, if you don'thave a block, no worries. Just do the same thing, you're gonna getloads of benefits. So here we go. Find that the upward current of energy through the front body and then thegrounding of the back body. (exhales loudly) Toes are pointing forward,we inhale, (inhales loudly) and exhale, just to relax theshoulders. (exhales loudly) Then said the hips back. Take a deep breath in, fingertips go forward or maybe you take amudra or something that feels supportive in the hands. Then inhale, lift and squeeze, and if you're on the block, you might lift that left leg up, squeeze and lift, and then inhaleback all the way down. Exhale, squeeze and lift. And of course the right foot isreally pressing into the block to lift the heart and chest up.(exhales loudly) (inhales loudly) So inhale to lowernow, exhale to lift. Let's get clear on that.(exhales loudly) (inhales loudly)(exhales loudly) You can hold ontoyour focus out in front, but make sure thatyou're not clenching in the forehead or the jaw. Keep it soft and easy.(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) Definitely feeling itin my glutes. (laughs) And the block just really bringsit into that right glute. (moans) Okay, keep thehip points lifting up, not moving forward. Excuse me, not movingto side if you're on the block. Try to keep thisidea of them lifting up. It's hard for meto talk and do this. Inhale, lower. Exhale, lift (exhales loudly). (inhales loudly)(exhales loudly) Throat open. Heart lifted.(exhales loudly) Great. Release. If you're on the block, just bring it to theother side very quickly. Everyone else is justtaking a little breather, a little break. Last round, here we go. Find what feels good. Lift the corners of themouth a little bit here. Inhale (inhales loudly), exhale to relax theshoulders (exhales loudly), and inhale to lower. So think aboutsending the hips back to bend the knees and then we squeeze and lift up. (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) Let's sync up with our breath.(exhales loudly) (inhales loudly) If you'regetting a little overheated, exhale out through the mouth. Let some of that heat go. (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) Squeezing the glutesat the top. (exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)Keep it cool. Stay calm. (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)Awesome. Now we're gonna do one more. The next time you're down there, if you're on the block, just kick it to the side and we'll all meet up. We are one. Now coming into thislast squat, (exhales loudly) and then find amudra that feels good. It can be Wu-Tang, it could be Thriller, it could be Lotus. We're just gonna sink alittle deeper. (exhales loudly) And inhale, lift your heartand lift your toes. Then exhale, sink alittle deeper. (exhales loudly) And then just onemore time, you got this. Inhale, exhale, sink a little deeper, and then let everything go, Forward fold. Awesome work everyone. Sway gently, side to side. Shake the head, alittle yes, a little no. Take a deep breath in,(inhales loudly) and exhale everyone, out through the mouth.(exhales loudly) Then as you're ready, open the eyes if they're closed and bring thefingertips out in front. This isn't a very (laughs) anti-transition here. We're just gonnaslowly come to all fours. So walk the toesback and guide yourself to Tabletop Position. The block can go away for a bit. We come to thisnice neutral spine. And if you need amoment to just bump the hips a little left to right or do something figure eights, listen to your body. Find what feels good. Then press away from the yogamat and when you're ready, keep the left footpressing to the ground and you're just gonna liftthe right toes towards the sky and just baby pulses here as you press away from your yoga mat.

And then make sureto engage your core by drawing the navel in and up. Baby pulses. Neck is nice and long. Keep it going. Then we'll take adeep breath in and exhale, knee to nose, round it through. Then inhale, right toesall the way towards the sky. Exhale, knee to nose,round it through. Inhale, right toes towards the sky. Last one. Exhale, knee to nose.(exhales loudly) Inhale, right legtoward the sky, and then we'regonna release and switch. Baby pulses with the left leg, left toe's up. Here we go. So keep that line ofthe spine nice and long, lots of awareness of the navel, the core drawing in and up.(exhales loudly) Press away fromyour yoga mat here, shoulders away from the ears,pulsing. (exhales loudly) (inhales loudly)(exhales loudly) Nice work, everyone.Keep it going. We're almost done. (inhales loudly)(exhales loudly) Sweet, and then here we go. Inhale in,exhale, knee to nose. Round it through,squeeze and lift. Inhale, left toestowards the sky. Open the chest. Exhale, squeeze and lift, knee to nose. Last one.Inhale, reach. Exhale, knee to nose.(exhales loudly) Inhale, left toestowards the sky, and exhale, release. Walk the knees uptowards the wrists. Swing the legs to one side and come to a seat. You're gonna sendthe legs out in front, Dandasana. Just take a momenthere to catch your breath. (exhales loudly) Appreciate your body and remember that we really can totallyfocus on core and booty. But we need to remember why, why we're doing it. So I wanted tocome to Dandasana today to just remember(groans) what are all the ways in whicha healthy core supports me that aren't toxic, that make me feel good, that help me situp nice and tall, that help me improve my posture, keep me free from back pain. I was made to be mobile, move through life withmore ease and fluidity. All right, thenpress into your hands. Lift the hips, come all the wayforward with the booty. Then we'll slowlyroll down to the back, nice and slow.Take your time. When you get there, get centered on your yoga mat and you're gonna just hugboth knees into the chest. You're gonna takethem over to the left side. You might even use your toes to bring your hipsmore towards the right. So we're in a ReclinedTwist here just to start. You can even turn yourgaze towards your right hand. It feels good. And we're here, either staying in thetwist for restorative, or we'll bring thefingertips to the temples, soft fingers here. Inhale, in. Exhale, lift. Careful not to crunchthe back of the neck. So keep your chin, your throat niceand open and lifted. Inhale to find length and exhale todraw everything in. Keep the neck nice and long. (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) So you can really usethat exhale to squeeze. (exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) Mindfully toning the muscle and keeping a strongawareness in the spine, the neck, keeping the face nice and calm. (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) All right, nice work. We're gonna release this. Release the hands. Go right into the other side. So start with the twist, knees fall to the right. Again you can move yourhips to the center of the mat if that feels good. You could always optout of the oblique work and just stay inthe Reclined Twist. Otherwise, we'll bringthe fingertips to the temples. Inhale in and exhale, lift. Keep your gaze uptowards the ceiling or even uptowards your third eye. Inhale, lower.Exhale, lift. Inhale, lower.Exhale, lift. Fingertips cancome behind the head. Try to keep theelbows nice and wide. (exhales loudly) (inhales loudly)(exhales loudly) Find a rhythm. Listen to your breath. Inhale, lower. Exhale, lift. (inhales loudly)(exhales loudly) (inhales loudly)As you exhale and lift, the navel contracts in. (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) Focus on the quality, the sensation of the movement, rather than the quantity. So you don't need tojerk yourself around here. You don't need to create any tension in theneck or the shoulders. Work it out. (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) (inhales loudly)(exhales loudly) Awesome, do one more, and then release everything. Awesome work. Bring the feettogether, knees wide. Reclined Cobblers Pose. Snuggle the shoulder bladesunderneath the heart space, hands come to the belly, and we start to soften it out. Let the breath justreturn to a natural rhythm. Close your eyes.(exhales loudly) And find stillness here andjust start to cool off a bit. Give thanks for yourbody and for your breath. You can stay here. If time allows, you can stayhere a little bit longer. Or if you're ready, we'll begin toslowly make our way to Shavasana by extendingone leg out then the other. Maybe you take a moment to windshield wiperthe toes back and forth. Take one arm outand then the other. Then take a deep,loving inhale in. Really go for the gold here. Breathe in deep.(inhales loudly) And as you exhale,let everything go, softening relaxingthe weight of the body completely into the earth. Close your eyes. Relax your tongue. Let go. Awesome work today, my friends. Slowly draw the palms together, bring 'em up to the third eye. The awesome in mebows to the awesome in you. Way to work with integrity and to staypresent with your breath as we step into our bestand most beautiful selves in both body, mind, and heart. Have an awesome day. Thanks.