welcome back to move with Nicole today's
class is an energizing yoga workout that
will help you build both strength and
flexibility you won't need any equipment
just yourself and a mat so when you're
ready let's
begin let's start in a kneeling position
at the back of our mat sit up nice and
Tall rest your hands on your thighs and
close your
eyes just take this time to bring your
awareness into your body to your breath
and to the present
[Music]
moment gently open your eyes now and on
your inhale roll your shoulders back
slide your hands towards your hips as
you open through your heart then exhale
slide your hands forward as you round
your spine and drop your chin three more
like this deep breath in as you open
through your heart and slide your hands
back deep breath out as you round your
spine two
more connecting with your breath pairing
your breath with your
movement last
one inhale roll your shoulders back
shine Shine Your Chest
forward and exhale around your
spine find your neutral spine now and
really grow tall through the crown of
your head close your eyes and carefully
drop your left ear down to your left
shoulder as you exhale drop your chin
down to your chest and inhale take your
right ear to your right shoulder keep
going
exhale drop your chin through
Center inhale lift your head over to the
left exhale drop your
chin and inhale lift your head over to
the right being very gentle
here then lower your chin one last time
and lift your head straight
up let's come forward onto our hands and
knees now make sure that your hands are
underneath your shoulders and then flip
your left fingertips back so that they
are pointing towards your knees on your
inhale roll your shoulders back arch
your spine then exhale round your spine
and gaze towards your
navl one more feeling a beautiful
stretch for your left wrist
inhale and exhale as you
round then return through Center and
let's switch sides so turn your right
fingertips back to point towards your
knees on your inhale arch your spine
open through your heart and as you
exhale round your spine and gaze towards
your
navl one more deep breath
in and deep breath
out return to neutral now and turn your
right right fingertips
forward really lengthen through your
spine draw your navl up and lower your
ribs down towards your hips activating
your core then extend your left leg back
and lift it up to hip height then bend
your left knee and let's take some hip
circles so Circle your knee out down and
back Circle it around down and back two
more in this direction
[Music]
now reverse the circle lift it up back
and down out back and down two
more last one beautiful extend your left
leg straight back really engage through
your core and then reach your right arm
forward in line with your ear find one
long line from your fingertips to your
toes one deep breath breath in and deep
breath out then lower everything down
and let's switch sides extend your right
leg back in line with your hip really
draw your navl in and drop your ribs
down to your hips then bend your right
knee and let's take those circles Circle
the knee around down and back around
down and back two more really warming up
our
hips now reverse open it out Bring It
Around and down three
more
two and last one beautiful extend your
right leg straight back really find that
core engagement and then extend your
left arm forward in line with your ear
keep your neck long draw your navl up
and drop your ribs down to your hips one
deep breath in and deep breath out lower
everything down now and let's walk our
feet back coming into a plank position
press down through your shoulders here
activating your upper body and keep your
core engaged by lifting your Naval up
and dropping your ribs down from here on
your next exhale bend your knees press
your hips back then extend your legs
straight into downward-facing dog then
on your inhale Ripple forward returning
to your plank position and again exhale
bend your knees press back straighten
your legs for downward-facing dog then
inhale Ripple your spine forward let's
do this six more times this is a really
great way to wake up our upper body as
well as our legs and our
core keep moving with your breath exhale
as you push back inhale as you reull
your spine forward coming into your
plank keep
going really press the floor away from
you with your hands activating your
shoulders and your upper
body let's do one more exhale push back
downward dog then inhale Ripple forward
to plank lower your knees down to the
floor now untuck your toes and lower
your chest down to the mat come up onto
your fingertips with your elbows wide
and on your inhale lift your chest roll
your shoulders back coming into Cobra as
you exhale carefully lower your chest
down one more deep breath in press
through your fingers lift your chest and
exhale carefully lower
then place your hands underneath your
shoulders press yourself up and back
into downward-facing dog let's take two
deep breaths here breathing evenly in
and out through your
nose one more
breath
inhale and
exhale on your next inhale reach your
right leg up to the sky then exhale open
your hip and bend your knee keep your
chest Square to the floor here and
really lift that right knee up to the
sky as much as you
can then square off your hips extend
your right leg up to the sky inhale and
exhale pull your right knee to your
right tricep shifting forward into Plank
and again inhale press back three-legged
dog exhale shift forward and pull your
right knee to your right tricep two more
inhale press back exhale pull your knee
forward last one
inhale and exhale pull forward let's
step our right foot to the outside of
our right hand now drop your back knee
and untuck your toes come up onto your
fingertips and really roll your
shoulders back take a inhale breath here
and then on your exhale shift your hips
back straighten your right leg and flex
your foot and again inhale bend your
right knee shift your hips forward open
your heart and exhale press back into
half splits two more inhale shift
forward exhale press
back last one
inhale and exhale let's hold in our half
splits
try to lengthen through your spine as
much as you can and really draw your
right hip back so that your hips are in
line one more breath here
inhale and exhale beautiful rebend your
right knee Place both Palms onto the mat
and pick up your back leg on your inhale
reach your right arm up to the sky
feeling a beautiful twist and exhale
return your hand to the mat then step
your left foot forward to the outside
edge of your mat sit your hips low and
reach your arms forward for your squats
take an inhale here then exhale press up
to standing and take your hands to your
heart on your inhale sweep your arms up
to the sky hold on to your left wrist
and as you exhale cross your left leg
behind your right bend your knees and
bend over to the right feeling a
beautiful Str stretch through the left
side of your
body on your next inhale return through
Center and exhale take your hands to
your
heart inhale sweep your arms up to the
sky then exhale lower down into your
squat bringing your hands to your heart
on your inhale take both hands onto the
mat and step back into your plank exhale
lower your knees and lower your chest
down to the floor inhale roll your
shoulders back lift your chest into
Cobra then exhale lower your chest press
yourself up and back into
downward-facing
dog let's take it to the other side on
your inhale reach your left leg up to
the sky exhale open your hip and bend
your knee keep your chest Square to the
floor here and really lift your left
knee up to the sky to feel a deeper
stretch on your next inhale square off
your hips extend your left leg then
exhale shift forward to Plank and pull
your left knee to your left tricep three
more inhale press back three-legged dog
exhale shift forward and pull your knee
to your tricep two more inhale press
back exhale pull
forward last one
inhale and exhale pull your knee to your
your tricep good job let's step that
left foot forward to the outside of our
left hand drop your back knee and untuck
your toes come up onto your fingertips
and really roll your shoulders back take
a deep breath in then on your exhale
shift your hips back straighten your
left leg and flex your foot let's flow
through this inhale bend your left knee
open your chest roll your shoulders back
then exhale press back to your half
splits two more inhale drop your hips
open your heart and exhale press
back last
[Music]
one beautiful holding your half splits
now for a few deep
breaths really focus on lengthening
through your spine and pulling your left
hip back so that it's in line with your
right one more breath
inhale and
exhale then rebend your left knee place
your hands flat on the mat and pick up
your back knee on your inhale reach your
left arm up to the sky feeling a
beautiful twist then exhale return your
hand to the mat then step your right
foot forward lower down into your squat
inhale inhale and exhale press up to
standing taking your hands to your heart
on your next inhale sweep your arms up
to the sky hold on to your right wrist
and then as you exhale cross your right
leg behind your left and take a
beautiful side bend over to the
left one deep breath here feeling a nice
stretch through the right side of your
body then on your next inhale return
through Center
and exhale lower your hands to your
heart beautiful on your inhale reach
your arms up to the sky and exhale lower
down into your Squat and take your hands
onto the floor inhale step back to plank
shift your shoulders forward and either
keep your knees lifted or lower them to
the mat and exhale take your
chaturanga on your inhale press up into
upward-facing dog keeping your thighs
lifted off the floor and exhale press
back to downward-facing
dog one deep breath
in and deep breath
out on your next inhale reach your right
leg up to the sky and this time as you
exhale pull your knee forward into your
chest then step your right foot in
between your hands and keep your back
knee lifted and then by drawing your
navl in and pressing down down through
your right heel reach your arms back
behind you really roll your shoulders
down and back and reach forward from the
crown of your head and then on your
inhale reach your arms forward in line
with your ears and then exhale lift up
to standing and straighten your right
leg beautiful let's flow through this on
your next inhale rebend your right knee
hinge forward exhale pull your your
elbows wide squeezing your shoulder
blades together then inhale reach
forward and exhale lift your chest
straightening your right leg inhale lean
forward bend your right knee exhale pull
your elbows back inhale reach forward
and exhale press up let's do three
more when you lean forward really think
of activating your core by drawing dra
your navl up and dropping your ribs down
to your
hips let's do one more inhale lean
forward and exhale pull your elbows back
stay here and then reach your arms back
behind you really press down through all
four corners of your right foot and then
very carefully shift your weight forward
coming into Warrior 3 lifting your left
leg behind you keep your hips Square to
the floor and really lengthen through
your spine finding one long line all the
way from the crown of your head to the
tip of your
toes beautiful job press yourself up to
standing now lifting your left knee into
your chest and then wrap your left leg
around your right maybe hooking your
left toes behind your right Cal then
cross your left arm underneath your
right finding your Eagle arms really
Bend into your knees here sitting low in
your hips as you carefully lift your
hands up to the sky but keeping your
shoulders
relaxed keep your focus on something in
front of you to help you find your
balance one more deep breath
in and deep breath out well done on your
next inhale release your arms up to the
sky pull your left knee into your chest
and then exhale very carefully step back
into Warrior Two reach your arms out by
your shoulders and take your gaze over
your right fingertips as you melt into
your right
knee let's take another strengthening
flow take an inhale breath here then as
you exhale lean over your right leg and
reach your left arm by your ear then
inhale press up returning to Warrior 2
and again exhale as you stretch over to
the right inhale as you press up just
three more like
this and on this last one let's hold
over to the right and if you can stretch
your right arm by your ear as well let's
take little pulses into our right leg
you pulse down and down just eight more
really lengthen through the left side of
your body and see if you can lean over
just a little bit more three more pulses
two and one beautiful job lower your
left arm back straighten your right leg
and stretch back into your reverse
triangle then on your next inhale lift
yourself up reach forward leaning over
your right leg and exhale lower down
into your triangle pose reach your left
arm up to the sky and take your gaze up
if that feels good for
you stay here or stretch your left arm
by your ear to feel a deeper
stretch take your gaze down to the mat
now bend your right knee and place your
left hand on the floor on your inhale
reach your right arm up to the sky and
then keeping your gaze down shift your
weight onto your left hand and roll open
into a side plank seeing if you can keep
that right knee lifted beautiful job
then place your right foot behind for a
wild thing take an inhale breath here
then exhale lower your hips and sweep
your arm to your knee let's flow through
this on your inhale lift your hips sweep
your arm back as you open through your
heart and exhale lower your hips three
more inhale lift your hips up exhale as
you
lower two more moving with your
breath and on this last one let's hold
in our wild f
see if you can lift your hips a little
bit higher maybe Shine Your Heart a
little bit more up to the
sky beautiful job return your gaze to
the floor set your right hand down and
shift your weight back into a
three-legged dog extending your right
leg up to the sky then exhale pull
forward into plank pulling your right
knee to your chest inhale extend your
right leg back for onelegged Plank and
then exhale take your
chaturanga inhale upward-facing dog roll
your shoulders back and exhale press
back to downward-facing
dog let's take two breaths
here reconnecting with our
breath one more breath
inhale and exhale now for the other side
on your inhale reach your left leg up to
the sky then exhale shift forward to
Plank and pull your knee high into your
chest then step your left foot forward
and come up on to your fingertips find
the length through your spine first
really draw your navl in and then reach
your arms back behind you one deep
breath here really roll your shoulders
down and back and then on your inhale
reach your arms forward by your ears and
exhale press down through your left foot
and lift your yourself up to standing
straightening your left leg draw your
navl in and then on your inhale Lean
Forward over your left knee exhale pull
your elbows back inhale stretch forward
and exhale press up and again inhale
bend your left knee hinge forward exhale
pull your elbows back inhale stretch
forward and exhale press up let's do
three more keep your back leg straight
and nice and strong and really press
down through all four corners of your
left
foot last one inhale hinge forward
exhale pull your elbows back and then
reach your arms back behind you find
that beautiful long line in your spine
and really draw your navl in on your
next inhale shift your weight forward
and lift your back leg coming into
Warrior 3 keep your hips level to the
floor and really reach back with your
right
toes one more deep breath in and deep
breath out then press yourself up to
standing lift your right knee high into
your chest as you stretch your arms up
then wrap your right leg around your
left maybe hooking your right foot
behind your left calf and then wrap your
right arm underneath your
left Bend into your knees really draw
your navl in and lift your hands up
towards the sky but keep your shoulders
relaxed down and
back find your focus here and connect
with your
breath breathing evenly in and out
through your
nose then inhale release your arms up to
the sky pull your knee into your chest
and exhale carefully step back into
Warrior 2 bending into your left knee
making sure your knee is stacked over
your ankle and stretching your arms out
in line with your
shoulders let's return to our Warrior 2
flow on your next exhale lean over your
left leg and stretch your right arm by
your ear on your inhale press up to
Warrior 2 exhale bend over to the left
inhale press up three more really Bend
into your left knee and as you stretch
over to the left find length through the
right side of your
waist let's hold over to the left and if
you can stretch your left arm up in line
with your ear let's take those pulses
down and down you can do it eight more
seven keep drawing your navl in 5 4 3 2
and one good job straighten your front
leg reach your right arm back and extend
your left arm up to the sky for reverse
triangle then inhale lift your chest up
hinge forward from the hips and exhale
carefully lower into your triangle Posse
taking your left hand onto your shin
your ankle or the floor reach your right
arm up to the sky and if you'd like a
deeper stretch reach your right arm
forward by your
ear one more breath
inhale and
exhale look down towards the mat now
bend your left knee and place your right
hand on the floor inhale stretch your
left arm up up to the sky and then
keeping your gaze down shift your weight
into your right hand coming into a side
plank lifting that left knee up and over
if you can and then placing your left
foot behind you coming up onto the ball
of your foot for wild
thing then carefully lower your hips
down and let's take our Wild Thing flow
on your inhale lift your hips sweep your
arm back Shine Your Heart up to the the
sky and exhale lower it down keep going
inhale lift your
hips and exhale
lower let's do two more find a little
bit more opening through your heart each
time and on this last one hold in your
Wild Thing Shine Your Heart up to the
sky a little bit more lift your hips up
a little bit higher take a deep breath
in in and deep breath out then carefully
take your gaze down return your left
hand to the mat and inhale press back
into a three-legged dog on your exhale
shift forward to plank pull your knee
into your chest inhale extend your leg
back for onelegged Plank and then exhale
take your one-legged
chaturanga inhale upward-facing dog
broaden through your collar bones and
exhale downward facing
dog one deep breath
in and deep breath
out look up in between your hands and
carefully tip toe or hop your feet
forward inhale halfway lift roll your
shoulders back exhale forward inhale
roll up to standing reach your arms up
to the sky and exhale lower your hands
down to your
heart Close Your Eyes For a Moment here
and just take a moment to observe your
breath and observe any feelings in your
body right
now then carefully open your eyes on
your inhale sit your hips low for chair
pose and extend Your Arms by your ears
really draw your navl in and squeeze
your thighs together let's do some heel
raises so on your inhale lift both heels
up finding your balance bance and exhale
carefully lower them down inhale lift
exhale lower just three more try to keep
your hips nice and low
two and on this last one hold your heels
lifted if you can and then on your
inhale sweep your arms back by your hips
and exhale extend your arms
forward inhale sweep back keep your
focus exhale reach
forward just three more you can do it
keep squeezing your thighs together
pressing down with the balls of your
feet one
more well done lower your heels to the
mat keep your knees bent sitting low in
your chair pose take a deep breath in
and then exhale take your hands to
prayer and twist over to the left
hooking your right elbow to the outside
side of your left thigh press your palms
together relax your shoulders down and
back and keep bending deeply into your
knees keep your knees aligned here
really trying to twist open from your
waist one more breath
inhale and
exhale then on your next inhale return
to your chair pose extending your eyes
Arms by your ears let's repeat lift your
heels up and down inhale lift exhale
lower three more can you sit your hips
down a little bit
lower and on this last one hold your
heels lifted inhale sweep your arms back
exhale sweep forward inhale sweep back
you can do it exhale sweep forward three
more keep drawing your navl in
two and last
one well done lower your heels take a
nice deep breath in and then exhale join
your hands to prayer and twist over to
the right hooking your left elbow to
your right thigh inhale find length
through your spine first and then exhale
twist a little bit more to the
right keep your knees in line with each
other press your palms together and
Shine Your Chest up towards the
sky one more breath here
inhale and
exhale beautiful on your next inhale
return to your chair pose bend your
knees and exhale press up to
standing separate your feet now so that
they are hip distance apart
then inhale reach your arms up to the
sky and exhale fold
forward grab a hold of your big toes
with your two-piece fingers inhale
lengthen your spine halfway lift and
then exhale bend your elbows and fold
over your legs finding a deeper stretch
through the back of your
legs try to shift your weight more onto
the balls of your feet and keep your
shoulders away from your
ears two more breaths here breathing
evenly in and out through your
nurse one more
breath
inhale and
exhale inhale place your hands flat on
the mat and on your exhale step back or
hop into your chaturanga bending your
elbows inhale press up into
upward-facing dog
and exhale press back to downward-facing
dog one breath here
inhale and
exhale look up in between your hands
carefully hop or tip toe your feet
forward on your inhale halfway lift
lengthen your spine exhale
fold inhale roll up to standing reach
your arms up to the sky and exhale dive
High forward over your legs inhale
halfway lift and exhale step back or hop
back into your
chaturanga inhale upward-facing dog open
through your heart exhale downward
facing
dog take one deep breath in and deep
breath out then on your inhale Ripple
forward to plank lower your knees if you
need to and exhale lower down onto your
belly untuck your toes and interlace
your hands behind your back on your
inhale straighten your arms lift your
chest and lift your legs up into Locus
pose keep your gaze down towards the mat
and really lift up through your navl as
you try to reach your hands back towards
your
heels one more deep breath
in and exhale care L release now either
repeat what we just did or if you'd like
to go into bow pose Bend both knees and
reach back for the tops of your
ankles then flex your feet on your
inhale press your feet into your hands
to lift your chest and then exhale press
your heels up to the sky and point your
tors really rolling your shoulders back
opening through your heart as you reach
your toes up towards the
sky take one more deep breath in can you
lift up a little bit more and then
exhale carefully
release release your legs take your
hands underneath your shoulders and
inhale press up into your upward-facing
dog then exhale press back to
downward-facing
dog just one breath here enjoying your
last down dog of the
day then look forward in between your
hands and carefully step or hop your
feet forward and come into a seated
position bend your knees out in front of
you and carefully lower it down onto
your back let's set up for bridge pose
so shuffle your heels in towards your
glutes make sure they are hip distance
apart Press Your Arms down by your side
and then and lift your hips up nice and
high roll your shoulders under interlace
your fingers and press down through your
heels as you lift your hips up a little
bit
higher now either stay here in bridge
pose or if wheel pose is in your
practice carefully release your hands
and place your hands back next to your
ears with your fingertips pointed
forwards wrap your elbow elbows in and
then press down through your hands and
feet and lift yourself up onto the crown
of your head and then in one smooth
motion press through your feet and hands
and lift yourself up into your wheel
pose wherever you are just take deep
breaths if you are in wheel pose try to
press down evenly through your hands and
your feet and really Shine Your Chest
forward through the Gateway of your
arms one more deep breath
in and deep breath
out if you're in wheel pose carefully
tuck your chin towards your chest and
lower yourself down
slowly beautiful job keep your knees
bent and just let your knees fall in
towards each other open your arms out by
your side and just take a few deep deep
breaths as you let your spine neutralize
after that beautiful back
bend then from here carefully hug both
knees in towards your chest and just
rock side to side giving your spine a
little
[Music]
massage let's now take happy baby so
hold on to the outsides of your feet
Flex FX your feet bend your knees and
gently draw your knees down towards your
underarms try to keep your lower back in
contact with the floor so that you feel
a deeper opening and stretch through
your
[Music]
hips then carefully release your legs
cross your right knee over your left
Cactus your arms out to the side and
drop your legs over to the left as you
look over your right
[Music]
shoulder then return through Center and
switch sides cross your left knee over
your right drop your legs to the right
as you look over your left
shoulder enjoying this beautiful twist
for your
spine
[Music]
then carefully return through Center and
let's come into our final resting pose
so open your knees wide and bring the
soles of your feet together Place one
hand on your heart one hand on your
belly and close your
eyes give yourself this time to observe
all of the beautiful benefits of your
practice today on your body and on your
[Music]
mind relax your jaw relax your
shoulders and just observe the natural
rhythm of your
[Music]
breath
[Music]
stay here in this moment of Stillness
for as long as you need to or if you'd
like to finish your practice with me
carefully start to wiggle your fingers
and your
toes guide your knees back together
together and then stretch your arms and
legs out
long really lengthening through the
whole entire
body then carefully roll on to one side
taking a moment to thank yourself for
showing up today on the
mat and then press yourself up to
seated let's come to a comfortable
cross-legged position sitting up nice
and tall keep your eyes closed and just
rest your hands on your
knees as you sit here in Stillness maybe
think of three things that you were
grateful for
today then carefully open your eyes and
let's finish class like always on your
inhale reach your arms up to the sky and
exhale lower your hands down to your
heart thank you so much everyone I hope
you enjoyed today's yoga workout class
if you would like to see more classes
like this don't forget to like this
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much again and I hope you have the most
beautiful
day