Morning Yoga Workout ♥ Better Than The Gym | Strength & Stretch

Morning Yoga Workout ♥ Better Than The Gym | Strength & Stretch

hey guys were in Costa Rica
at surf vista villas in Santa Teresa

and i have a yoga sequence for u today which will
is called sunrise surf yoga
this yoga sequence is targeted for surfers
or anyone that wants to work their shoulders, abs
and their hamstrings
also great way to start your day in the mornings
so grab some water mat and lets go
ok so starting in childs pose
find your breath
slowly come up to all fours
inhale arch
echale rounds
one more time like that
exhale
bring the hands all the way to top
puppy posture
allowing the hips to stay over the knees
letting the chest fall down
bring elbows down come through into baby cobra
allow the hips to come forward
look up to the sky
then lift the hips back up
coming back into puppy pose
letting chest come down
extend right leg
left arm
hold here engage you abs
exhale crunch
inhale extend exhale crunch
touch elbow to knee
tuck left toes under lift to one legged dog
bending right knee
coming into plank touch your chest
inhale reach exhale chest
reach the leg up
exhale bring it into chest
exhale release
high plank
side plank
modify by bending bottom knee
then release left hand
take push ups
high plank
exhale chaturanga
upward dog inhale
exhake downward dog
come back down
to childpose
rounding up through spine
other leg
left leg right arm
deep breath in
exhale crunch
inhale reach exhale crunch
touch opposite elbow to knee
release up to one legged dog
bend the left knee exhale touch chest
inhale extend the leg
touch knee to chest
inhale reach
touch one to chest
lower the leg
round through to plank
4 pushups
tuck up to plank
chaturange
upward dog
downward dog
come to plank
other side plank
other side
right arm reaches up
come back down
chaturanga
upward dog
downward dog
give it a good stretch
come to plank then elbow plank
hold
lift to dolphin plank
exhale drop
lift hips then drop
like a downward dog but on wlbows
great exercise for shoulders and core
hip dips to side
one hip at a time to mat
working the waistline
hand hand elbow elbow
using the strength of your upper body
hold high plank chaturanga
upward dog lift
downward dog
reach right leg up bend knee
step forward to high lunge
extend right leg
exhale push
inhale lunge
exhale hold
come back to lunge
exhale high lunge
palms together if u can
opening to warrior 2
releases right hand down
left arm up and over
extended side angle
reach right fingers to top of mat
lengthen left side of body
peaceful warrior
keeping front knee bent
back to warrior 2
extend right knee and turn the foot in
slight pigeon toed in feet
wide legged forward fold
hand to mat or prop
goal to get forwhyeadclose to floor
you can reach hands to ankles
breath in
exhale slowly come up
inhale arms up
exhale turn foot out
warrior 2
reach arms and step forward to tadasana
inhale reach u[
exhale forward fold
stay here add nodding of head
you can go deeper by placing peace fingers over to big toes
pull body close to knees
inhale half up
exhale step right foot back
to plank
oush ups
upward dog
doward dog
reach left leg up
bend knee step forward to top of mat
exhale extend
left knee
inhale forward
exhale push and extend
inhale forward
exhale extend
left knee let your forehead come down
inhale into lunge
exhale extend the knee
come back to high lunge
find your balance reach arms up
hold
sinking down deep into leg
open to warrior 2
coming over to extended side angle
left fingers reaching for the mat
fully lengthen right side
come up to peaceful warrior
come back to centre extended forward fold
go deeper try bring hands through legs
see if u can bring forehead closer to mat
you can keep hands on block or floor to be easier
clasp hands behind the back
take hands forward and allow them to fall
give shoulders a stretch
round up
arch the back
reach arms
warrior 2
big step
reach up inhale
exhale forwarx fold
hold
inhale half way ip
exhale step back to plank
4 pushups
chaturanga
upwards dog
doward dog
stretch it out
let heels sink into the floor
come down to knees
thread the needle opening right arm out
thread the right arm through
allow the left hand to reach forward
get right shoulder to mat
look towards top of mat
switching sides
arm opens and bring it through
reach fingers forward
get left shoulder down
come back up
walk to seated position reach arms up
exhale bring knees together
childs pose
stay here for a moment
breathe in
exhalelet go
round up to seated
position
rest hands on kness
take moment to roll shoulders back
inhale reach arms up
exhale hands to your heart
bowing down to heart
thank yourself for this wonderful practice today
allowing yourself to start your day in a greatway

thanks so much!

(คลิ๊กดูรายละเอียด/ส่วนลดวันสำคัญ/โปรโมชั่นสุดพิเศษ)