20 Min Full Body Pilates Yoga Workout | Total Body Stretch & Tone — Transcript

Full transcript

1. 0:11Hello my friends. Welcome to the
2. 0:13beautiful jungle of Costa Rica. We're
3. 0:16here today at the Mystica Yoga Retreat
4. 0:18Center with a yogalates practice that
5. 0:21will focus on toning, strengthening your
6. 0:24entire body, and allowing you the
7. 0:26opportunity to just release any tension
8. 0:29out of your body. This is going to be
9. 0:30the perfect fusion of a yoga flow mixed
10. 0:33with strengthening exercises, which will
11. 0:36give you that opportunity to work the
12. 0:37entire body from head to toe in a very
13. 0:40short amount of time. You won't need any
14. 0:42equipment for this, just yourself. So,
15. 0:44if you're ready, let's get to it.
16. 1:07All right, friends. Let's get started
17. 1:09today standing at the top of your mat.
18. 1:11We're going to begin with just some
19. 1:12movement sun salutation to get the body
20. 1:15warmed up and ready to really go deep
21. 1:19into our practice. So, starting with
22. 1:21your feet together,
23. 1:22go ahead and just pull the navel into
24. 1:24the spine, begin to engage through your
25. 1:26core center, allowing the arms to open,
26. 1:30palms of your hands facing forward.
27. 1:33Go ahead and drop the shoulders away
28. 1:35from the ears, taking a deep breath in.
29. 1:38And then as you exhale, just allowing
30. 1:40that energy to move downward, downward
31. 1:43through the spine, through the legs,
32. 1:45through the feet into the earth.
33. 1:48Just feeling yourself grounded,
34. 1:50strong, powerful,
35. 1:52and present.
36. 1:54Take another deep breath in.
37. 1:58Exhale, letting go.
38. 2:02Opening the eyes slowly.
39. 2:04Just taking note of where you are right
40. 2:06now, in this very moment on your mat. In
41. 2:09this very moment inside your body,
42. 2:11inside your mind.
43. 2:13Let's take another deep breath in.
44. 2:16This time reaching both arms all the way
45. 2:18up to the sky, feeling yourself a big
46. 2:20stretch here.
47. 2:22And then as you exhale, palms together
48. 2:24slowly. Bend your knees. It's our first
49. 2:26forward fold, so let's take it easy.
50. 2:28Release your body all the way down.
51. 2:30Relax your head, and just begin to walk
52. 2:34out your knees. So bending one knee at a
53. 2:35time, extending the other.
54. 2:38Letting go of any tension in your
55. 2:39hamstrings here.
56. 2:45Beautiful.
57. 2:47On your next inhalation, we're going to
58. 2:49slide the hands up the shins, coming up
59. 2:51halfway.
60. 2:53As you exhale, release the hands,
61. 2:55fingertips. Bend your knees, step your
62. 2:57right leg all the way back.
63. 3:00Drop your right knee. Reaching both arms
64. 3:02up to the sky into your low lunge. So
65. 3:05now feeling that stretch through the
66. 3:06soas. Take a deep breath in.
67. 3:10Exhale, release the hands down. Lift the
68. 3:13back knee, step your left foot back into
69. 3:16plank position.
70. 3:18Holding this plank again, awakening
71. 3:20those core muscles here.
72. 3:23On your next exhale, take a chaturanga
73. 3:26or drop down to the knees to modify the
74. 3:28chaturanga.
75. 3:29Release the toes. Upward facing dog as
76. 3:32we hold and stretch. Lift the thighs off
77. 3:35the mat.
78. 3:37Exhale, press into the hands, lift the
79. 3:40hips, release the toes to downward
80. 3:43facing dog.
81. 3:45Give yourself a moment here to just
82. 3:47release.
83. 3:49Breathe, stretch out.
84. 3:56Noticing where you're holding tension
85. 3:59right now in your body.
86. 4:01And if you feel like adding a little bit
87. 4:03of movement, feel free to do so.
88. 4:04Remember, this is your practice.
89. 4:07You can add whatever feels good on your
90. 4:09body.
91. 4:12Let's take one more deep breath in.
92. 4:15And then whenever you're ready,
93. 4:17slowly from here, right foot's going to
94. 4:19step forward to the top of the mat.
95. 4:21You're going to drop your left knee now,
96. 4:23reaching both arms up to the sky, low
97. 4:25lunge. Now we're going deep into the
98. 4:27other hip flexor.
99. 4:30Lengthening through the body.
100. 4:33Exhale, hands down to the mat, lift the
101. 4:36back knee, step your left foot top of
102. 4:38the mat.
103. 4:39Inhale, halfway lengthen again.
104. 4:42Exhale, this time folding into your
105. 4:44forward fold, so you can go a little bit
106. 4:46deeper. Maybe hands on the mat, maybe
107. 4:48grab your ankles.
108. 4:50Allow your head to be super loose here.
109. 4:55Bend your knees, release, and slowly
110. 4:58roll up for three,
111. 5:00two,
112. 5:01one. Let's do that again, a little bit
113. 5:03faster. Inhale, reach up.
114. 5:05Exhale, dive it down.
115. 5:08Inhale, halfway.
116. 5:10Exhale, this time your right foot steps
117. 5:13back.
118. 5:15Let's keep the knee off the mat at this
119. 5:16time, high lunge, arms up.
120. 5:20Exhale,
121. 5:22hands down, step back, plank position.
122. 5:25Chaturanga.
123. 5:27Inhale, upward-facing dog.
124. 5:30Exhale, downward-facing dog.
125. 5:34Inhale, right foot steps forward at this
126. 5:37time. Keep the left knee off the mat,
127. 5:39arms up, high lunge.
128. 5:42Exhale, hands down, step forward, top of
129. 5:45the mat.
130. 5:46Inhale, halfway lengthen.
131. 5:49Exhale, release.
132. 5:53Bend your knees and roll up for three,
133. 5:56for two,
134. 5:58one. Inhale, reach up.
135. 6:01Exhale, dive it down.
136. 6:04Inhale, halfway.
137. 6:06Exhale, right foot steps back, high
138. 6:09lunge. Both arms reach up to the sky.
139. 6:12Find your center.
140. 6:14Good, extending your front knee.
141. 6:17Exhale, bend both knees, hover the back
142. 6:20knee for one. Reach, two,
143. 6:24three,
144. 6:26four,
145. 6:28five. Starting to awaken the lower body.
146. 6:32Seven,
147. 6:34eight.
148. 6:36Last one, I want you to hold and hover
149. 6:38that back knee. Whoop, don't lose your
150. 6:40balance like me. I hover it above the
151. 6:42mat. Pull the navel into the spine. It's
152. 6:45really feeling a strong core here,
153. 6:46strong center.
154. 6:49Good, and tiny little pumps up, two,
155. 6:53three, four, five, six, seven, eight,
156. 6:58eight, seven, six, five, four, three,
157. 7:03two, one. Extend the back knee open.
158. 7:07Exhale, hands down. Right hand stays on
159. 7:09the mat as your left arm reaches up into
160. 7:11a little twist here.
161. 7:13Lengthening here, breathing deeply.
162. 7:19Beautiful.
163. 7:22Good, from this position, what I would
164. 7:24like you to do
165. 7:25is simply shift your weight onto that
166. 7:28right hand, and you're going to step
167. 7:29back into a side plank. So, this left
168. 7:32foot is going to stack on top of your
169. 7:34back foot. Holding the side plank,
170. 7:37breathing deeply. If you like to modify,
171. 7:40bend the bottom knee. It's the one
172. 7:42modification you can take.
173. 7:44Holding, hold the navel to the spine so
174. 7:46really feeling the obliques engage in
175. 7:48here.
176. 7:53Beautiful.
177. 7:56Just a tiny little dip now. Dip, two,
178. 7:59three, four, five, six, seven, eight.
179. 8:04Eight, seven, six, five, four, three,
180. 8:09two,
181. 8:10one.
182. 8:11Now let's bend that bottom knee. Release
183. 8:14it down stretch as you reach.
184. 8:17Reach, reach, reach, reach, reach. Look
185. 8:18up towards the sky maybe. Again, pull
186. 8:20everything in.
187. 8:22Nice tight core.
188. 8:25Go ahead look down. Just lift your arm
189. 8:27and leg up
190. 8:29and lower.
191. 8:30Two,
192. 8:32three,
193. 8:34four,
194. 8:37five,
195. 8:39six,
196. 8:41seven,
197. 8:43eight,
198. 8:45nine.
199. 8:46Now last one I just want you to hold.
200. 8:48Again, pull everything in starting to
201. 8:50feel that work happening through the
202. 8:52lower body.
203. 8:53Hold, hold, hold.
204. 8:59Good. Just keep breathing.
205. 9:01Now what we're going to do is just bring
206. 9:03the foot forward.
207. 9:05Lift, bring it back. Lift forward
208. 9:09and back. So imagine as if there is
209. 9:12a block right there and you're trying to
210. 9:14lift your leg over that block. Over the
211. 9:16block.
212. 9:18Good. Lift and tap. Lift and tap. Maybe
213. 9:22the hand stays on the waist. Maybe it's
214. 9:25extended. Depending on what feels good
215. 9:27for your body.
216. 9:32Good.
217. 9:35Last, four,
218. 9:39three,
219. 9:42Two.
220. 9:45One.
221. 9:47Bring it back to center. Hold, hold,
222. 9:49hold.
223. 9:51Good. From this position, go ahead and
224. 9:55uh pivot on that back knee coming into
225. 9:57our bird dog variation with both hands
226. 10:01grounded on the mat. Let's work those
227. 10:03triceps. Pull those elbows in. Give me a
228. 10:05push-up. One.
229. 10:08Two.
230. 10:10Three.
231. 10:13Four.
232. 10:15Five.
233. 10:16You got it. Six.
234. 10:19Seven.
235. 10:24One more.
236. 10:26Beautiful. Hold it there. Hold it there.
237. 10:28Again, pull that navel into the spine.
238. 10:30Feel free to tuck your back toes
239. 10:31underneath.
240. 10:35Good. See if you can lift and hover that
241. 10:36back knee.
242. 10:38Hover. Hover. Hover.
243. 10:43Now, push. Extend. Three-legged dog. All
244. 10:46the way. Feel that stretch.
245. 10:49Breathing deeply.
246. 10:51Exhale shifting forward. Plank position.
247. 10:54Chaturanga.
248. 10:56Upward facing dog.
249. 10:59Exhale. Downward facing dog. Breathe it
250. 11:02out.
251. 11:04Big breath exhale. Just let yourself go
252. 11:07deeper. Really allow those heels to sink
253. 11:10lower.
254. 11:19Well done, my friends. Let's go ahead
255. 11:21and step forward now with your right
256. 11:24foot to the front of your mat.
257. 11:28Finding the center.
258. 11:30Reaching both arms up.
259. 11:32High lunge.
260. 11:34And now we extend the front knee
261. 11:37and let's bend it in for one. Extend,
262. 11:40two,
263. 11:42three,
264. 11:44four,
265. 11:46five,
266. 11:48six,
267. 11:50seven,
268. 11:52eight.
269. 11:54Last one, you hold and hover. Get as low
270. 11:57as you can.
271. 11:59And now just little tiny pumps up, two,
272. 12:03three. So really starting to feel the
273. 12:04strength, this power in your lower body.
274. 12:09Good. Eight more. Eight, seven, six,
275. 12:14five, four, three,
276. 12:16two,
277. 12:18one. Beautiful work. Extend the back
278. 12:20knee.
279. 12:21Lower yourself down. Left hand stays on
280. 12:24the mat as your right arm reaches up to
281. 12:25the sky. Nice little twist here.
282. 12:28Look down or up towards the sky.
283. 12:38Awesome, you guys. Now from this
284. 12:40position, begin to release the back arm.
285. 12:42Shift your weight onto your left hand.
286. 12:44Pivot on that back foot so then you step
287. 12:47right into your side plank.
288. 12:50Holding the side plank first.
289. 13:02Beautiful. Just hold for one more breath
290. 13:05in.
291. 13:07And then when you're ready, you just do
292. 13:08little tiny pumps up, two,
293. 13:12five,
294. 13:14seven, eight, nine, 10 more.
295. 13:20Six, five, four, three, two, one.
296. 13:24Beautiful. Go ahead and drop down to
297. 13:26your knee.
298. 13:27Opening and just stretching it out.
299. 13:31Hold it there for a second. I'm just
300. 13:32going to do a quick little pivot so I
301. 13:33can see you guys.
302. 13:36Good. So we're holding here.
303. 13:40And then from this position, we're going
304. 13:41to do a kick.
305. 13:43There's monkeys over there.
306. 13:45And lower down. So you're going to kick
307. 13:48and lower.
308. 13:50Kick and lower.
309. 13:54Good. Kick.
310. 13:56Lower. Starting to really work from the
311. 13:58hips here.
312. 14:00Your glutes.
313. 14:02A really great lower body exercise.
314. 14:10Well done. You got five more.
315. 14:13Four.
316. 14:15Three.
317. 14:18Two.
318. 14:20One.
319. 14:22Hold it.
320. 14:24Hold it. Maybe hand on the hip. And now
321. 14:27we're just going to bring the foot
322. 14:28forward, tap it, kick, tap it to the
323. 14:31back.
324. 14:32Forward.
325. 14:34Back.
326. 14:36Forward.
327. 14:37And back.
328. 14:39Forward.
329. 14:40Back.
330. 14:42Forward.
331. 14:44Back. You got it.
332. 14:49Forward.
333. 14:50Back.
334. 14:52Forward.
335. 14:53Back.
336. 14:55Forward.
337. 14:57Back.
338. 15:01Three.
339. 15:04Two.
340. 15:07One.
341. 15:09Beautiful work. Extend.
342. 15:11Hand down. Now pivot on that knee.
343. 15:14Coming into your bird dog position here.
344. 15:16So pull the navel into the spine.
345. 15:19Hold. And then let's get ready to do
346. 15:20another set of push-ups. Just so bring
347. 15:22those elbows close to your body.
348. 15:24I'm just going to do a little pivot.
349. 15:26So, we're facing the same way.
350. 15:28All right, you guys. Let's go. Bring it
351. 15:30down and up for one.
352. 15:33two
353. 15:35three
354. 15:37four
355. 15:39five
356. 15:46eight
357. 15:48nine, last one
358. 15:5110, great job. Hold. Tuck your toes
359. 15:54underneath and just see if you can lift
360. 15:56and hover that bottom knee. Holding.
361. 15:58Hold. Hold. Hold.
362. 16:033 2 1, push back three-legged dog.
363. 16:07Stretch it out.
364. 16:09Yeah, keep those shoulders square. Deep
365. 16:11breath in.
366. 16:13Exhale, come forward plank chaturanga.
367. 16:17Upward-facing dog.
368. 16:21Exhale, push back downward-facing dog.
369. 16:25Breathe it out. Inhale.
370. 16:30Exhale, let it go.
371. 16:33Inhale, look to the top of the mat. Lift
372. 16:35your heels. Bend your knees. Hop forward
373. 16:38landing with feet two feet together.
374. 16:42Halfway lengthen.
375. 16:44Exhale, forward fold.
376. 16:50Inhale, slowly roll yourself up.
377. 16:54Reaching both arms up to the sky.
378. 16:57Exhale, bring your hands to heart.
379. 16:59Beautiful work.
380. 17:01Just breathing for a moment.
381. 17:05We're going to go into another sequence
382. 17:06here now starting to work through the
383. 17:08core.
384. 17:10So, go ahead and take an inhale. Reach
385. 17:12both arms up.
386. 17:14Exhale, dive it down.
387. 17:17Inhale halfway.
388. 17:19And when you're ready, exhale, bend your
389. 17:21knees, and with control, lower yourself
390. 17:24down.
391. 17:27Bringing yourself into your boat
392. 17:29posture.
393. 17:31Holding this boat.
394. 17:33Drop the shoulders away from the ears.
395. 17:37And then see if you can bring your hands
396. 17:38behind your head.
397. 17:40Or maybe just keep the hands in front.
398. 17:42Whatever's easiest for you.
399. 17:46Now from this position, we're just going
400. 17:48to tap one toe,
401. 17:50center, second toe, and center. So just
402. 17:53keep it going. Toe,
403. 17:56toe.
404. 17:58Tap and center. Tap and center. So just
405. 18:01working with this control.
406. 18:05Little tap and in.
407. 18:07Tap and in.
408. 18:09Give me 10 more.
409. 18:11Nine.
410. 18:13Eight.
411. 18:15Seven.
412. 18:16Six.
413. 18:18Five.
414. 18:20Four.
415. 18:21Three.
416. 18:23Two.
417. 18:25One. Hold it here. Lower vertebra by
418. 18:28vertebra.
419. 18:30Table top position. Arms are going to
420. 18:33reach over your head. Take a breath in.
421. 18:36Exhale, arms around, push forward. Now
422. 18:39let's bring that belly button right into
423. 18:41your spine here. Press the lower back
424. 18:44into the mat. Pilates 100 strong arms.
425. 18:47We inhale for 1 2 3 4 5. We exhale 2 3 4
426. 18:525. Inhale.
427. 18:55Exhale 2 3 4 20. Inhale 2 3 4 5. Exhale
428. 19:002 3 4 5. Inhale 2 3 4 5. Exhale 2 3 4
429. 19:0640. Inhale 2 3 4 5. Exhale 2 3 4 50.
430. 19:11Inhale 2 3, 4, 5. Exhale 2, 3, 4, 60.
431. 19:16Inhale 2, 3, 4, 5. Exhale 2, 3, 4, 7.
432. 19:20Inhale 2, 3, 4. Keep going. Exhale 2, 3,
433. 19:244, 80. Inhale 2, 3, 4, 5. Exhale 2, 3,
434. 19:284, 5. Inhale 2, 3, 4, 5. Exhale 5, 4, 3,
435. 19:342, 1. Slowly from here, drop the head.
436. 19:38Pull both knees in. Single leg stretch.
437. 19:41Extend your right leg away.
438. 19:43Either stay grounded with your back or
439. 19:46lift up. And let's switch. 1, 2. Exhale
440. 19:493, 4. Inhale 1, 2, 3, 4. 1, 2,
441. 19:553, 4. Make sure you're breathing. 1, 2.
442. 19:57Exhale.
443. 19:59Inhale 1, 2. Exhale 3, 4. 1, 2,
444. 20:043, 4. Give me four more.
445. 20:083,
446. 20:112,
447. 20:131.
448. 20:15Now, bring the right knee in, left leg
449. 20:17extended. Extend and reach the arms
450. 20:19forward and just pulse that knee to your
451. 20:21chest. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
452. 20:28Switch legs. Same thing. Go 10, 9, 8, 7,
453. 20:336, 5, 4, 3, 2, 1. Double leg is
454. 20:39switches. Go 1, 2, 3, 4, 5, 6, 7, 8, 9.
455. 20:46A little bit faster. 10, 9, 8, 7, 6, 5,
456. 20:514, 3, 2, 1. Both knees in.
457. 20:55Bring it down. All right, you guys,
458. 20:57we're almost done here. Just one more.
459. 20:59We're going to keep it moving. Arms next
460. 21:01to the side of your body.
461. 21:03Let's do our corkscrew exercise. Bring
462. 21:06the legs to the right, big circle and
463. 21:09around for one.
464. 21:11Down and around, so working the obliques
465. 21:13for two.
466. 21:16Three.
467. 21:19Four.
468. 21:23Five. Other direction. Same thing, just
469. 21:26big circle. Five.
470. 21:30Four.
471. 21:33Three.
472. 21:36Two.
473. 21:40One.
474. 21:41Bring it up. Bring it in. Reach the arms
475. 21:45up. Bring it in.
476. 21:47Extend and two.
477. 21:50Three.
478. 21:51Four.
479. 21:53Five.
480. 21:55Six.
481. 21:57Seven. You can do a little half circle
482. 21:58with the arms if you want. Eight.
483. 22:01Nine.
484. 22:02Give me 10 more. We're almost there.
485. 22:0510.
486. 22:07Nine.
487. 22:08Eight.
488. 22:10Seven.
489. 22:12Six.
490. 22:14Five.
491. 22:16Four.
492. 22:18Three.
493. 22:20Two.
494. 22:22And one. Keep that little ball. Just
495. 22:25rock yourself up to standing.
496. 22:28Hands down, step back into plank.
497. 22:31Chaturanga.
498. 22:33Upward facing dog. Now you can stretch
499. 22:35out those abs. Breathe it out.
500. 22:41Push. Lift. Downward facing dog.
501. 22:46Well done, you guys. Just take another
502. 22:48inhale.
503. 22:50Exhale out.
504. 22:55Whenever you're ready, drop down to your
505. 22:56knees. Quick little child's pose just to
506. 22:59close off.
507. 23:00Beautiful work today. This was a very
508. 23:02quick practice, but we hit lots of
509. 23:05different body groups here.
510. 23:07We stretched, we toned, we strengthened
511. 23:10all
512. 23:12in a very short amount of time.
513. 23:14Good. One more inhale.
514. 23:17And exhale slowly rolling yourself up.
515. 23:21Reaching both arms up to the sky.
516. 23:24And exhale bring your hands together.
517. 23:27Closing off this practice by a little
518. 23:29bow down to your own heart.
519. 23:31And thank yourself for your time, your
520. 23:33energy, and your dedication to your
521. 23:35health.
522. 23:36Thank you so much for joining me today
523. 23:38in beautiful Costa Rica in the midst of
524. 23:40this incredible jungle. I send you all
525. 23:43my love, all my light, and I look
526. 23:44forward to seeing you again. Thank you.
527. 23:47Namaste.
528. 23:53Thank you so much for joining me today
529. 23:54for this practice. I hope you're feeling
530. 23:57amazing right now. And as you're getting
531. 23:59ready to start your day or continue
532. 24:00onward with your day, I just wanted to
533. 24:02say that if you really enjoyed this type
534. 24:04of practice, I really hope you could
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552. 24:39thank you so much for joining me today.
553. 24:41I hope you have a beautiful rest of your
554. 24:43day.
555. 24:55Ooh.
556. 25:05Ooh.