hi everyone welcome to our Beachbody
flow I'm not using any props for this
practice so we can just go ahead and get
started start seated in a kneeling
position toes are pointing back sitting
up nice and tall focus on your breath
this will be a really powerful practice
so start your practice with a calm and
steady inhale and exhale bring your
palms behind you and just start to lift
the knees off the floor stretching at
the front of the feet into the ankles
keep drawing the shoulder blades down
and back and lift the chest make your
way into a tabletop pose on your hands
and knees for a few rounds of cat and
cow inhale drop the belly exhale we
round take a few more and just go at
your own pace no need to rush it just
warming up the spine keeping the elbows
straight
finish up this last one let's walk our
palms a couple inches forward and take
your first down dog feet are hip-width
distance apart palms are shoulder width
distance apart we're really going to
strengthen our core here so inhale come
forward to plank pose and then exhale
back to down dog a few more times inhale
slowly come forward exhale hips go up
and back inhale to plank exhale downward
facing dog inhale come to your plank
pose shift over to your right hand right
foot and extend the left arm up for side
plank maybe even hover your left leg off
the floor pressing the hips up as high
as you can engaging the obliques keep
your gaze in your breath steady come
back into your plank pose we're going to
take three chaturanga push-ups so inhale
lengthen exhale lower halfway two more
upward facing dog on the inhale exhale
to your downward facing dog
relax your neck let your head be heavy
and we'll repeat over on the second side
[Music]
so inhale float forward to plank exhale
find down dog inhale plank pose
shoulders over wrists exhale downward
dog inhale to plank exhale downward dog
take one more here so plank pose then to
your left hand left foot and right arm
up for side plank find your balance
first and then you can float your right
leg off the mat I'm not actually using a
map just because I have the sand
underneath me which is actually a little
bit more challenging but it's okay it's
meant to be a hard class let's come back
to plank pose take three push ups do
this at your own pace keep the elbows
squeezing in legs are super strong and
then take your upward dog open the chest
downward facing dog hips go up and back
extend your right leg up towards the sky
go ahead and bend your right knee open
up that hip
[Music]
let's step our right foot forward in
between the hands lower your left knee
to the mat setting yourself up for your
low lunge arms reach up overhead press
your hips forward and down lift out of
the lower back maybe even look up
fingertips to the floor straighten the
right leg and fold half splits so
stretching into the hamstrings and into
the lower back a little bit
feel free to bend your right knee if you
know your hamstrings are tight
Bend into your right knee plant your
palms to the mat reach your right arm up
to the sky for your twist and from here
roll to the outer edge of your left foot
and stack your right leg to the inner
edge of your thigh so side plank tree
pose variation so remember this is a
challenging practice so we're going to
push the boundaries a little if you fall
a little no big deal I fall all the time
in this class let's find our plank pose
and lower down to your forearms for
forearm plank stay nice and strong
through your core and start to tap the
knees down to the mat as fast as you can
so alternating the knees tapping them
one at a time
you should feel your core really start
to burn and engage here maybe speed it
up for these last few breaths keep
reaching the head forward and take your
dolphin pose walk the feet in lift the
tailbone up so this is like down dog but
we're doing it on our forms keep the
crown of the head off the floor lift
your heels off the mat and then press
them back down inhale lift the heels
exhale to lower them down take that once
more and then chaturanga push-up inhale
upward dog exhale downward facing dog
we're going to do that sequence over to
the second side reach your left leg up
and back bend the knee open that hip
and take your low lunge so left foot
forward in between the hands right knee
down arms go all the way up overhead
spreading the fingertips wide tailbone
is reaching down magnetizing tailbone to
the earth pubic bone to the sternum
maybe looking up and take your half
splits fingertips to the floor
straighten the left leg and fold take a
few deep breaths stretching into your
left hamstrings
lunge with the twist plant the right
palm extend your left arm up stay here
if you'd like or transition into side
plank pose tree variation so roll to the
outer edge of your right foot and bring
your left foot to the inside edge of
your right thigh keep pressing that left
knee open lift your hips up as much as
you can keep your gaze steady on
something that's not moving feel the
lower belly draw in and up and let's
take our plank pose then coming down
onto your forms for that same little
forearm plank tap the knees about five
full breaths here go as fast as you can
speed it up a tiny bit more your last
few reps and take your dolphin pose walk
the feet in lift the hips so just like
we did before just lift your heels and
then press them down lift the heels up
and lower them back one more time inhale
lift exhale to lower chaturanga upward
facing dog exhale downward facing dog
let's reach our right leg up towards the
sky and you're going to step it through
and come up into your high lunge so arms
reach up overhead right knee needs the
bend pretty generously here so the hips
can drop and then tilt forward reach the
arms back so you're hovering at about a
45 degree angle or so keep the belly
lifted off of that front thigh and bend
your knee even more so really feel the
quads and the glutes engage here bring
your hands at your heart step up to your
warrior three so standing on the right
leg left leg reaches back take an inhale
to find your foundation here and then
exhale bend the right knee inhale to
straighten exhale to lower inhale press
up exhale lower down come all the way
back up bring your fingertips to the
floor and find your standing splits
bringing the forehead towards the right
leg and use the power in your core to
start lifting up hands at the heart
let's come all the way up to stand and
we're going to cross our left ankle over
the top of the right knee bend into your
right knee and sit the hips back so
standing pigeon pose
leaning the chest forward a little bit
more really strengthening the legs here
come back up and make your way to
dancers pose so catch your left foot
with your left hand reach your right arm
forward and then you are pressing that
back heel in towards the palm keep the
chest elevated so you're not dipping too
far forward and let's release back foot
down find your downward facing dog let's
take our flow so inhale plank pose
exhale chaturanga inhale updog exhale
downward facing dog
second side left leg goes all the way up
and then step it through high lunge
arms reach overhead palms are about
shoulder width distance apart feel the
hips drop down low and we're going to
tilt forward so palms are facing down
arms are alongside the body keep your
back heel lifted off the ground sink
down a tiny bit lower
[Music]
bring your hands to your heart find your
warrior three right leg reaches up and
back so inhale lift and as you exhale
bend the left knee inhale to straighten
exhale to lower inhale straight exhale
to bend come back up and find your
standing splits
so fingertips to the floor right leg
goes up as high as you can get it trying
to reach your forehead towards the shin
engage your core in your belly we're
going to come all the way back up to
stand
crossing the right ankle over the top of
the left thigh Bend into your left knee
as you reach your hips back in your
chest forward standing pigeon pose keep
your right foot firmly flexed to help
protect your knee
[Music]
dancers pose from here catch your right
foot with your right hand extend your
left arm forward and start to kick that
foot into the palm to lift it up a
little bit more keep your gaze lifted up
high release step back to your downward
facing dog and let's take a vinyasa
inhale plank exhale chaturanga inhale
updog exhale downward facing dog
come forward into plank pose lower onto
your right form left form then right
palm left palm left form right form left
palm right palm right form left form
right hand left hand left form right
forearm left palm right palm a couple
more right left right left left forearm
right forearm left hand right hand and
town word facing dog a really great way
to work your core reach your right leg
up to the sky step your right foot
forward warrior - so back foot parallel
to the short edge of your mat arms
extend out reverse your warrior right
arm up and take your extended side angle
right fingertips to the floor left arm
is along the ear you can choose to stay
here if a bind is part of your practice
you're going to go ahead and reach your
left arm back and the right arm goes
underneath your thigh interlacing your
fingers transitioning to
bird-of-paradise look down step your
left foot next to the right control as
you lift all the way up and maybe the
right leg extends straight
[Music]
keep your gaze super steady let's drop
the right foot back down come back into
your extended side angle
[Music]
bring your right fingertips a couple
inches past your right foot and lift up
to half moon standing on your right leg
left leg reaches up and back try to
align your left shoulder over your right
keeping it stacked looking down at the
floor you're going to bring your left
hand to the floor and this time right
arm extends up so this is revolved half
moon lower belly really needs to hug in
here otherwise you're going to find it
hard to keep your balance
[Music]
both hands to the mat standing splits
[Music]
and downward-facing dog
[Music]
take your flow inhale plank exhale
chaturanga inhale updog exhale downward
dog
[Music]
left leg reaches up step it through
warrior two so right foot parallel to
the short edge of your mat both arms
reach out as you bend into your left
knee reverse your warrior right hand
down left arm up stretch into the side
waist bend a little deeper and come into
your extended side angle left fingertips
of the floor right arm up and over if a
bind is part of your practice you can
reach your right arm behind you and
interlace your fingers behind your lower
back keep drawing the right shoulder
back so the chest stays open
bird-of-paradise right foot is going to
step forward to meet the left stand on
your right leg as you lift the left leg
up maybe start to straighten it as well
[Music]
slowly come back into your extended side
angle so step your right leg back bring
your left fingertips forward a little
bit we're going to prepare for Halfmoon
so stand on your left leg as you reach
your right leg up and back behind you
really strong through the core keep your
gaze steady lift and engage that back
leg revolved half moon so right
fingertips down this time left arm
reaches up your right hip is going to
need to spin down so an internal
rotation as opposed to the external
rotation we had before try to draw your
left shoulder back a little bit more
standing splits both palms to the floor
step back downward dog vinyasa inhale
plank exhale chaturanga inhale upward
dog exhale downward facing dog
reach your right leg up and you're going
to step your foot to the outer edge of
your right hand reach back with your
right hand to catch a hold of the left
foot
taking your quad stretch so you can
either keep both palms to the mat or
just do one hand or you can lift up
completely and catch a hold of your back
foot with both palms keep trying to pull
that heel in as you press your hips
forward and down and keep the chest
lifted
stretching deeply into the quads let's
release take your half or full splits so
if you're in your full splits maybe
reach your arms all the way up overhead
and we're going to fold forward so this
is the same regardless whether you're in
your full splits or just the half splits
like we did at the beginning of class
let's start to come up we meet in our
downward-facing dog extend your right
leg once more bend the right knee open
up that hip tap your right knee towards
the right upper arm three like a dog and
let's tap knee to nose three like a dog
bring it into a twist right knee towards
the left arm lean on your right hand
extend your left arm up and hover the
right leg off the ground drop the right
heel where it is so keep that right leg
going out to the left
level out your hips and you're going to
fold with the twist so thread the left
arm underneath you so that you can lower
your left shoulder and your left ear
down to the mat right hand will keep
pressing into the ground to help you
twist a little bit more so you're almost
scissoring the legs here left leg is
pointing straight back right leg is
pointing off to the side this should
feel like a pretty deep stretch in your
IT band take your time just come back
into your downward facing dog take your
flow inhale plank exhale chaturanga
inhale updog exhale down dog second side
left leg up and step your left foot
forward we're going to take our quad
stretch so drop your right knee down
start to reach back with your left hand
to catch ahold of the heel if you want
to go further you can reach your right
hand back at the same time focus on
pulling that heel in towards the glute
lengthen the tailbone down towards the
floor and pull the lower belly in this
will deepen the intensity of the stretch
in your right hip flexors and in your
quads
let's release take your half or your
full slits your choice arms reach up
inhale lengthen exhale fold forward
[Music]
let's ease our way back into that
three-legged dog so extend your left leg
up and back bend the knee open that hip
and then come to plank pose tap your
left knee towards the left outer arm
inhale three like a dog exhale knee to
nose squeeze it in inhale three-legged
dog exhale to twist over towards the
right elbow lean on your left hand reach
your right arm up see if you can keep
lifting that left leg off the mat drop
the left leg to the floor both palms on
the map so keep sliding that left leg
over towards the right your right leg is
pointing straight back and you're going
to reach your right arm underneath you
so that the right shoulder and the right
ear can drop down use your left palm to
press into the floor to help you twist a
little more
[Music]
ease your way back up downward dog
[Music]
taking a flow inhale plank exhale
chaturanga up dog down dog
let's set our knees to the mat take a
child's pose big toes together knees
apart walk your palms forward and relax
the forehead down ten breaths here
[Music]
let's make our way into side plank on
the right so lean on your right palm
extend your left arm all the way up
press and lift your hips and then come
to your left forearm plank right arm up
keep the hips lifted back into side
plank on your right hand so press up and
forearm plank on the left right arm up
another like this press into your right
hand side plank and left forearm down
side plank right arm up both forms the
floor forearm plank lift your right leg
up and tap your right knee towards your
right outer arm reach it back and lower
lift the left heel tap the left knee to
the left arm stretch it back and release
walk your feet in dolphin pose keep the
head off the ground press the chest of
the thighs lift the tailbone up and set
your knees to the mat take a child's
pose five slow steady breaths right here
before we do the other side
[Music]
so let's find side plank on the left
this time lean on your left hand reach
your right arm up inhale pick up the
hips and then forearm plank on your
right forearm left arm up
reach high plant the left hand side
plank to the left right forearm down
left arm reaches up press into the legs
left hand down right arm up extend
engage the obliques right forearm down
left arm up side forearm plank and then
both forearms to the ground lift the
left leg squeeze the left knee in reach
it back and lower right leg up squeeze
the knee in reach it back set it to the
mat walk the feet in for dolphin pose
breathing in and out through the nose
our last little bit of strength
[Music]
and let's release knees to the ground
come on up let's take camel pose so just
bring your palms to the lower back
fingertips facing down squeeze the
shoulders behind you and focus on
lifting the heart up and back so we're
not compressing the lower back here
we're trying to open through the chest
and let's release set the hips down to
the heels give yourself a few breaths
here just with the hands on the knees
let's bring our legs further forward
right in front of us
bend your right knee and cross that
right foot over the left thigh bring
your right fingertips behind you inhale
left arm up exhale to twist hook your
elbow to the inner thigh crease and pull
your right shoulder back navel draws in
and up slowing down our practice unroll
back to Center
grab ahold of your right foot and extend
it up the foots too far away just hold
onto the calf or the ankle keep the
chest lifted shoulders drawing back and
set the right leg next to the left
inhale arms reach exhale fold forward
roll back up plant your palms down pick
up the hips reverse plank fingertips
reaching to the toes press into the tops
of the feet to lift the hips up even
higher and let's set the hips back down
switching sides bend the left knee cross
the left foot over bring your left
fingertips behind you inhale right arm
up exhale to twist hook your right elbow
to the inner thigh crease pull your left
shoulder back stay tall so you're not
rounding forward
come back to Center grab a hold of your
left foot and extend that leg up so even
here try to avoid rounding or collapsing
forward try to extend and lift out of
the lower back set the left leg down
inhale arms up exhale fold soften your
neck
lifts up palms underneath the shoulders
pick up your hips reverse plank one last
time
engage the legs reach the tailbone to
the heels lift up higher and let's
release get yourself nice and
comfortable so that you can lie all the
way back down onto your back draw the
shoulders down and away from the ears
take up space with the ankles and with
the palms come back to whatever breath
is soothing and natural to you as we
enjoy shavasana we don't want to fidget
or move simply let go and observe the
effect that your practice has had on
your body on your mind on your breath
and sit with those sensations
notice how every inhale breathes in a
little bit more peace and comfort and
with every exhale you relax and let go a
little more softening the muscles in the
jaw and in the forehead allowing the
body to be heavy so I'll let the
shavasana go for another two minutes for
those of you who would like to stay in
it longer when you are ready to get on
with your day I hope that you will do so
slowly and mindfully thank you so much
for doing this very powerful practice
with me I do hope you enjoyed it I know
it was quite challenging when I was
doing it myself have a fantastic day
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