45 Min Power Yoga For Full Body Toning & Flexibility | Fiery Yoga Flow To Feel Fantastic

[Music] hello friends welcome to your yoga class for inner

power and rejuvenation so this is going to be a fiery 45 minute practice where we're going to really stimulate the body we're gonna work really hard build up that heat

in the body while at the same time practice on finding stillness and presence in your mind we're gonna work hard this is gonna be

a slightly fast paced practice so just stay within your body stay present you won't need any sort of props

just yourself and your mat so if you're

ready let's get to it [Applause]

[Music] oh all right friends so we're going to start today easy

and gentle on our mats at the back of your mat we're going to go ahead and come into a seated position right over top of your heels

so sit up drop the shoulders down away from the ears and as we begin our practice today let's just give ourselves the opportunity to find that presence and stillness so

hands on to your lap or perhaps over to your heart close your eyes and just begin to breathe deeply

inhaling into the belly into the ribs into the chest and then exhaling out and again deep breathing

exhale out with your eyes closed just checking in with yourself checking in with your body how are you

feeling right now in this moment with your exhalation i'd like you to let go of everything that is not serving you in this moment

any thoughts worries of the future of the past about other people i'd like you to completely leave that at the door and enter this sanctuary that you've

created here on your mat for yourself enter your own presence your own eternal stillness as you move and breathe on your next inhalation reach both arms

up towards the skies you lengthen up and then as you exhale i'd like you to shift your weight over to your left butt cheeks you're going to come off your

heels and then just plant your right hand down and reach with your left fingertips towards the right side of the mat just be very mindful that you're not rounding forward i want you to really

open up through the chest and the shoulders and perhaps even look up towards that left elbow beautiful one more inhale keep reaching

with the right fingertips away so you're really lengthening through the left side exhale come back to center we're going to start with a fire breath

breathing prana pranayama practice that allows to build up eternal heat in the body so what you're going to do is just sit up nice and tall inhale into the nose

and exhale rapidly out of your nose to my count all right so inhale exhale 5

6 7 8 nine ten ten nine eight seven six five four three two one beautiful breathe normally

inhale and exhale inhale again both arms reach up to the sky exhale shift your weight over to your right butt cheek now so off the heels

left hand down as your right arm reaches up and over towards the left side so now we're lengthening through the right side of your body breathing deeply

into the right side of your body good just breathe opening through the rib cage

your oblique muscles are stretching just finding that breath you can keep your eyes closed here if that feels good and then as you exhale come back to center

shift yourself back to that central position and let's do one more breathing exercise so again fire breath couple of body breathing

inhaling deeply into your nose exhale rapidly out of your nose as you contract the abdominal muscles into your body alright so let's do it together inhale

exhale [Music] 10 9 8 7 six five

four three two give me one more ten nine eight seven six five four three two one breathe normally

wonderful just find that center on your next breath inhaling lots of oxygen into the body as the arms reach up exhale round forward into that

child's pose reaching the fingertips to the front of your mat feeling that beautiful stretch through the shoulders

inhale exhale round nice and slow good coming over into your all-force position good let's warm up the spinal cord by inhaling just

arching the back look up drop the belly and then exhale round and tuck the chin to the chest just a few moments of cat cow before we

go deeper into our fire building practice inhale

exhale inhale look up and exhale release inhale return yourself back into neutral

spine position right leg extends away from you let's square the hips out let's start to ignite that power of your core so pull the navel into the spine engage

your abdominals and then see if you can reach your left arm forward another variation is to simply grab the right elbow with your left hand so see what feels better for you as we hold this

bird dog really starting to engage every muscle in the body we're going to do a next exercise with an exhalation you're going to exhale two times out of your nose or mouth

whatever's comfortable as you crunch twice touching elbow to knees so inhale exhale we crunch one two inhale we extend

exhale crunch one two inhale reach exhale one two inhale reach exhale one two reach

one two reach one two reach one two two more times

last time extend and hold find that power that center left hand comes down just give me four push-ups bring it down chaturanga push-ups with the elbows close to your

body bring it down that's two that's three and four flex your back foot drop your back

toes now pull that left knee to your chest as you bring it up for four and down three

and two so again engaging that core hold it here three two one step your left foot back plank position navel to the spine

chaturanga dandasana release the toes as we open arch and release the heart up to the sky upward dog

and then as we exhale bend your knees push back child's pose good round out through the spine

inhale exhale inhale we come back into all fours position let's take it to the other side so now left leg extends once again my friends pull that navel

into the spine nice and strong right hand to your left elbow or perhaps reaching forward before we do anything

else we're finding that stillness that stability that strength from within holding this position breathing deeply

[Music] and let's take that double crunch inhale exhale crunch it in one two inhale reach

exhale one two reach exhale one two keep it going exhale one two reach

one two reach one two reach one two you got it three more

one two reach one two last one remember to exhale hold that position again drop your right

hand down give me four push-ups four and breathe three two one flex your back toes toes onto the mat lift that right knee

to the chest for four and lower three and lower two one more hold it here again pull that

navel into the spine pull pull pull pull step your right foot back plank position chaturanga upward facing dog let's stretch it out

this time exhale push into the hands lift the hips let's take our downward facing dog awesome you guys all right this is our

very first downward dog so let's gift our body a moment of rejuvenation of release so i'd like you to add whatever movement feels good on your

body today so perhaps it feels really nice to just walk it out on the spot perhaps it feels really good to do some shoulder rolls

or maybe hip rolls feel free to be creative there is no wrong hair what we're doing here is tuning into our own body

and truly asking ourselves what do i need in this moment what will make me feel good in this position and then once you're able to answer that

gift yourself that moment of rejuvenation so move whichever way feels right for you right now in this moment

good so just breathe it out and notice with a little bit of patience a little bit of time your body responds to this posture your body relaxes into this downward dog

allows your heels to gently release closer towards the mat again it's not about touching your heels to the mouth so don't worry if your heels are off the floor the whole time

that's not the point of this position if your hamstrings are feeling too tight slightly bend your knees alright so gift yourself whatever modification you need so that

you can truly enjoy this asana yeah let's take another deep breath in exhale now we're going to build up a little heat stay with me we're going to round

vertebra by vertebrae coming over into a high plank position shoulder tap so touch your right fingertips left shoulder right shoulder then right knee

to left elbow back left knee right elbow back and let's repeat shoulder shoulder a little faster now knee and knee

again shoulder shoulder knee and if you want to pick up the pace you can or stick it with me knee

knee shoulder shoulder breathe knee so working our core working our upper body here

building up heat in the body stoking that fire within boosting and stimulating the metabolism so much is going on here in and out of

our bodies keep it going touch and touch elbow elbow touch

touch elbow elbow last two elbow elbow then we're going to separate the two exercises and do a full set of each so go into

shoulder taps tap and tap tap tap you got it tap tap tap

give me ten more ten nine eight seven six five four three

two give me chaturanga dandasana to the mat upward facing dog exhale downward facing

dog we got knees to elbows now inhale exhale back into plank right knee left elbow back to plank

other side let's keep it going one two three four five six seven

eight nine you got ten more stay with me ten it's not called a fire class for no reason we're building up that fire you got it

last four three two one chaturanga upper dog breathe it out inhale exhale downward facing dog well

done my friends take a second for yourself catch your breath inhale lift the heels bend the knees exhale step or hop to the front of your

mat inhale let's just come on up halfway lengthening through the spine exhale you release the body warming up the hamstrings as we walk our

knees out on one spot and this should feel really good on your neck allow your neck to be super heavy here and almost feeling that decompression happening in your

cervical spine and your neck really nice if you've been sitting all day maybe working at your desk maybe taking care of your children and

standing and sitting in awkward positions as i know as a new mom sometimes happens when you have kids

so just let this feel good on your body all right awesome from here bend your

knees and let's slowly roll up for three four two one opening your body just taking a second here find your

breath and truly visualize your breath moving in a beautiful vertical line through the bottom the root of your spine

all the way up to the crown of your head and then guide that breath down from the crown of your head all the way to the root of your spine and

all the way down to your heels just taking a second here to check in with yourself to check in with your own heart with your own breath your own being

coming back to that intention of what brought you here on your mat today finding that presence in the sanctuary that you've created for yourself on your

mat in this moment slowly drop the shoulders away from the ears and open up your eyes as we move into our surya numas surya namaskar b

inhale you're going to bend your knees reach both arms up to the sky utkatas in a chair exhale dive your body forward fold to

uttanasana inhale halfway lengthen exhale let's step back first into plank position taking your chaturanga dandasana

upward facing dog as you open up your heart exhale push back downward facing dog right foot steps to this to the front of

your mat as your left heel grounds opening into your veer vidrasana one warrior one find that balance that strengthen the lower body

palms together exhale dive the hands down pivot the back foot release and just extend your right leg back let it hover chaturanga

upward facing dog exhale downward facing dog left foot steps forward right heel grounds inhale reach both

arms up fear of adrenal one see if you can go a little bit lower with your hips without of course losing your alignment here

palms together reach and release down pivot the back heel step back plank position chaturanga upward facing dog

exhale downward facing dog give me three breaths here deep inhale and exhale as you allow your body to go further to go deeper

find that presence with your breath find that stillness of the mind watching your thoughts come in and out of your mind

as you find that beautiful awareness of your body and mind in this moment inhale left lift the heels off the mat bend your knees

look to the front of your mat hop forward inhale halfway lengthen exhale forward fold inhale bend your knees come

on up to utkatasana exhale samastiti with your hands at your heart we can do that again a little bit faster inhale

exhale forward fold inhale halfway exhale step or maybe this time jump right into chaturanga [Music]

upward facing dog as you open exhale downward facing dog right foot steps top of the mat left heel grounds both

arms reach up stay in this vera vidrasana one as the arms come behind you interlace your fingers extending through the elbows open up that heart

then as you exhale dive yourself down with your right shoulder to that right knee hold this position breathe

inhale slowly come on up open that heart exhale dive it down just stay with me two more times like this with the breath

inhale exhale inhale exhale beautiful releasing the hands

hands next to the front foot pivot the back heel as you open and reach your right arm up to the sky into your twisted high lunge really feeling this nice stretch through your glute here

beautiful from this position shift all of your weight to that left hand and then take your right foot and just bring it right up towards your

left knee as you open into a side plank variation extend your right leg holding your side plank

breathing for five four feel that engagement in the core three two one right hand comes down chaturanga

upward facing dog exhale downward facing dog let's take it to the other side same thing left foot steps forward to the top of your mat

ground and lift that right heel release it to the mat as your arms reach up very drastic now one holding the strong

powerful warrior one hands behind your back interlacing the fingers extending through the elbows let's release the body

left shoulder left knee and we're just gonna follow the movement of your breath with your body here finding that deeper connection of the body and breath as we

inhale open lift up exhale dive all the way as far as you can inhale lift up

exhale beautiful one more time inhale [Music] and exhale hold it here see how low you

can get with that body release the hands hands along the front foot lift the heel pivot the back heel as you reach your left arm up to the sky until your twisted

high lunge creating that beautiful line of your arms from the wrist to the fingers and then shift your weight onto that right hand you're going to lift this left foot off

the mat and just bring the foot to the inside of your right knee and then slide this foot down holding her side plank pulling the navel into the spine

engaging the obliques four three two one left hand comes down

chaturanga upper facing dog exhale downward facing dog let's hold it here three breaths breathing in as much

oxygen as you can as you allow yourself to enjoy and go deeper into this posture really roll those elbows downward to face towards the mat

opening through the upper back beautiful lift the heels bend the knees look to the front of your mat hop forward inhale halfway exhale forward fold inhale bend your

knees coming over into utkatasana exhale palms together come on up into your samastiti beautiful work let's keep it moving

inhale back into exhale lower it down forward fold halfway lengthen exhale step or hop

right into your chaturanga upward facing dog

exhale push back downward facing dog inhale reach your right leg up to the sky holding this three-legged dog

bend the knee stack your hips so you're opening it up and then if you're comfortable go ahead and release into your wild thing or flipped dogs you're going to release the

right toes down and then reach and open through that heart center reaching your right fingertips towards the front of your mat and then from here we're just going to

drop and dip the hips down as your arm reaches towards the back of your mat exhale lift up for one we bring it down

exhale up for two follow your breath and three and four keep going lift as high as you can with those hips

engage in your glutes lift release and lift breathe it out one last time

holding that flip dog shift your weight back right hand back onto the mat keep your knee bent from here we're just gonna bring that right knee towards the chest and tap left elbow and then right so we

go left right left right keep it going with me four five breathe it out

six work that core seven eight great job right leg reaches up to the sky exhale right leg steps to the front of your mat

find your center this time let's reach both arms up into our crescent high lunge good just finding that strength that

power in the lower body beautiful and then from here let's shift ourselves forward right onto that right foot as your left leg reaches up

into your uh warrior three vera vaddras in a three you can keep your hands at your heart if that feels better

slowly from here lift your body up arms reach up as the left knee comes up to the belly button flex your foot exhale place the ankle top of your right knee as

you lower into your standing pigeon hands can be at your heart maybe you want a little more support on the balance hands can come down onto the mat and just find that breath find that

center really feeling this nice release in the glute

[Music] slowly come back up reaching your left knee up let's just pump that knee

for eight seven six five four three two one hands behind your back

now take your reversed prayer position so placing the palms of your hands together thumbs interlaced and then step your left foot back

inhale extending the front knee and then exhale begin to release with your reversed angeline mudra if the reverse prayer is too much for you

just grab the opposite elbows okay and so from here we're holding this pyramid pose first extending through the spine and

then allowing your body to fold at the hips finding that balance

that breath inhale exhale just make sure you're lengthening through the spine here

and then slowly come on up bending the front knee lift yourself up release the hands inhale arms reach up as you shift your weight back

onto that right foot flex your left foot and just kick the leg out push it push it push it push and then drop the foot beautiful work

you guys inhale just open up the chest exhale let's dive it down into your forward fold inhale halfway exhale step or maybe hop

right into that chaturanga dandasana upward facing dog exhale push it back release into your downward

facing dog let's take it to the other side left leg reaches up hold bend your knee and then see if you want to stack your hips here

that feels good on your body and then from the stacked position go ahead and release into your flip dog your wild thing as some people call so you're gonna release the toes

you're gonna reach that left arm towards the front of your mat and then from here drop your hips lower the arm so you're reaching towards the back of your mat and then you lift

the hips and push up for one bring it down exhale two bring it down three

four you got it four more lift five six seven one more time lift it up

hold shift your way back back into that three legged dog bending your left knee this time you're gonna bring that knee right over towards that

right elbow left elbow let's take it two three four breathe five

six seven eight one more awesome reach that left leg up to the sky

exhale step front of your mat just take a second find your breath i hope you're already feeling that fire and that sweat coming through

reach both arms up to the sky find that center of your body just get deep in that body really finding that

strength that base of the lower body working to keep you strong and tall in this high lunge position

deep breath in exhale shift your weight forward good bringing your right knee up and then push it back

into your warrior three right leg is aligned with the body hands can stay at your heart breathe it in

beautiful exhale bring it up arms reach up let's just pump that knee for one two three four five six

seven feel the core engaging nine ten right ankle top of your left knee coming down into your standing pigeon and once again

hands can stay at your heart or they can stay on the mat whatever feels good here

breathing deeply [Music] great job slowly from here

come on up again and this time step your right foot back and then take your hands behind your back and place the pinkies together and then

the palms of your hands together and then interlace your thumb so it's called the reversed anjali mudra or reversed prayer extending through the front knee let's open through the chest and then as you

exhale begin to dive with your heart first and what i mean by that is that you're allowing your chest to guide you down which will allow your back to stay straight and depending on where your hamstrings

will allow you to go today maybe this is as far as you feel comfortable maybe you want to go all the way down so wherever you are remember is exactly

where you need to be don't force it just feel it so feel into the posture and feel how your body is responding to it

listen to your body do not allow the ego to guide your practice silence the ego and awaken the heart

allow the heart to be the guiding force here allowing you to find that patience and acceptance with yourself and your practice this is a beautiful way for us to practice that deeper connection with our

own intuition our own inner being this connection that is so important in helping us

maneuver our our way through life finding more ways to silence the ego and to live from the heart slowly come on up by bending the front

knee so we're protecting the knee here lift yourself up release your hands arms reach up and then exhale just bring that right knee forward

palms at your heart flex your right foot push it away push it away push push push push push and release the foot down inhale arms

reach up to the sky exhale dive it down inhale halfway exhale step or hop right into your

chaturanga upward facing dog and exhale downward facing dog breathe it out good

opening through the body lifting the heels bending your knees hop towards your malasana your yogic squat by planting your feet on the mat watch how my toes actually come off the mat so

you want to give yourself enough space you don't want to have your feet too close together but also not too far apart get palms of your hands together again in anjali mudra drop the shoulders away

use your own elbows and help yourself go deeper here so use the strength and push those knees away as you allow the tailbone to point downward towards the ground

open up through that chest and let's breathe a little bit of movement here left hand comes down as your right arm reaches

up inhale exhale switch right hand down left arm reaches up and again just switch

moving your weight from one side to the next switch good bring it back down to center palms of your hands together let's use that strength of our lower

body as we press up inhale open the heart open the arms exhale right down into that yogic squat for one

inhale exhale for two really get deep into that squat and three build that fire from within

open exhale inhale open exhale give me two more and open exhale last one

coming back into that yogic squat good really open up through that chest elongate the spine

breathe it out hands come on to the mat lift your hips heel toe your feet so they're a little closer together and let's get into our crow position today

so palms of your hands flat lift the heels bend your knees plant your knees right at the top of your triceps so right where that shoulder meets

and then bring your weight forward now practice by lifting one foot off the mat and then the other and then just holding this crow

breathe deeply [Music] beautiful to come out of this posture either step back or hop right into your chaturanga so if

you're stepping back you're just going step step and let's take that chaturanga upward dog open up

exhale downward facing dog beautiful work you guys inhale exhale well done again inhale

exhale slowly lift the heels bend your knees and come on over to your knees we're just going to sit up nice and tall

so watch how my toes are tucked under what you're gonna do here is simply palms of your hands together you're gonna lift your knees off the mat so finding that balance

and then exhale bring them up for one so we bring it up and two bring it up

so it's a little bit of a core exercise and balance as you'll notice it's that strength that you need to lift the knees off the mat and catch your balance in

that second and then reach bring it up and then reach two more

now last one i want you to hold it just find that balance balancing on your tippy toes navel to the spine court is strong

drop down to the knees arms reach up release the back toes exhale camel hands on to your sacrum as you open an arch or perhaps you go right deep

into the camel by grabbing those heels with your fingers drop your head back stretch it out breathe here really finding this deep opening

in your heart releasing any tension you might be feeling in your heart [Music]

okay to come out your hands come back onto your sacrum just find that length first then sit back over into

your heels give yourself a second to allow the spine to neutralize and then as you exhale release into child's pose

rounding out your back in the opposite direction your counter pose let's close our eyes in this moment and just focus on that deep inhalation and exhalation

not last postures you opened up your heart ask yourself what is it that you're closing yourself off from in your life

what is it that you wish you could be more open to

is it adventure is it spontaneity is it new relationships is it new habits remind yourself that everything that you

want simply lies on the other side of fear and that by opening ourselves into the unknown

to the universe opening our heart to it we allow ourselves to welcome love which will guide us forward which is stronger than fear which is

more powerful than fear and if we continue to follow our path through love through our hearts it'll guide us exactly where we need to be

let's take another deep breath in exhale slowly come on up [Music] tuck your toes let's just take a downward facing dog stretch it out

and then slowly walk your feet to the front of your mat you're going to bend your knees and we're going to slowly make our way to our final

everyone's favorite shavasana so come on down pull your knees into the chest first and then let's make a little ball by

tucking that chin in and just squeeze squeeze squeeze squeeze your body into little tiny shape and then exhale open up and let

go relax release the legs and your arms the palms of your hands facing upward [Music]

just focus on the breath with each exhalation allow yourself to let go and relax [Music]

relaxing your face [Music] allowing the eyes to feel heavy

relaxing your jaw allow your shoulders to release

[Music] your arms to feel heavy

letting go of your glutes your thighs your calves you've done such a beautiful job working your body today

engaging toning strengthening so many different muscle groups and in this moment right now this is

your time to gift yourself relaxation release and rejuvenation so let all that hard work soak in

[Music] with your exhalation let go of all that no longer serves you let go of that fear [Music]

with your deep inhalation welcome love welcome that higher vibration into your being [Music]

allowing this energy of light to enter every cell of your body and heal you in every way that you need healing in this moment

just simply surrender to it let go [Music] open your mind and open your heart to this beautiful energy that you're

surrounded by now [Music] inhale [Music] and exhale

you are more than welcome to stay in this position for as long as you need to if you feel like your body needs a longer rest

more time to just be and stay here however if you do need to get going and continue onward with your day then simply just bring your awareness to

your fingertips and toes first as you start to move them then deepen your breath then bring your knees towards your body as you reach your right arm up over your

head and roll over to your fetal position on your right side and then from here push yourself up and come over to your seated position on your mat

just finding your breath finding that balance that stillness from within noticing what this fiery practice has awakened within you

feel that power that strength that lives within you and allow

this energy to guide your day forward allow you to feel confident secure

and radiant in everything that you do whenever you're ready slowly bring the palms of your hands together and over to your heart [Music]

and take this opportunity to bow down to your own heart and send yourself gratitude thank yourself for this beautiful

powerful practice that you did thank yourself for finding time in your day and dedicating it to your health and to your well-being

thank you so much for joining me here today at the beautiful blue spirit retreat center in costa rica i send you all my love and all my light

[Music] namaste [Music]

as you're rolling up your mat right now i just wanted to say a huge heartfelt thank you for joining me for this practice i hope you enjoyed it if you're looking to dive deeper into your yoga or fitness journey

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we'll see you soon

[Music] you