Warrior Sculpt 2 – Transcript
Namaste. Welcome to Life Time. My name is Katie. This is your soulful journey called the Warrior Sculpt. It is one of our signature formats here at Life Time, and it is a journey that blends group fitness with yoga.
What that means to you today is that you listen to your body. Any feeling that you wish to feel, feel free to feel it. Now, some people say, yoga, I've never done that before. You're in exactly the right place.
Let's do this together. I'll talk you through it. But you'll be your best teacher, and you take any movement that challenges, yet also surrenders your body and every breath.
Today, we're going to use a mat. If you don't have one, feel free to use a towel. If you feel like using hand weights, feel free to add those. This workout is just efficient enough without them. Do know that the weights are not glued to your hands. You can drop them at any point.
We're going to start and focus on one of the most important aspects of warrior sculpt-- your breathing. So meet me in a seated pose. Just cross your ankles and your legs comfortably. Hands are down on your knees. They can be at your heart center, whatever feels good.
Now close your eyes. Feel your inhale fill up your body as you can feel a big balloon pushing your lungs out to the front, and even out through the back side of your body. And as you exhale-- [EXHALES] --imagine yourself fogging up a window on a cold day.
And what you'll start to notice-- eyes closed. I know, that's the hardest part for most of us. Once you start to notice that your breath can enter areas of your body that may have been neglected for a while, you start working out kinks in the chain so that you can be more free and more open to get into your movements, clear your mind, and get into the present moment of why we're here today-- for you.
Take a couple more deep breaths. Inhale through your nose. Open your mouth, exhale, sigh it out.
One more. Let me hear your exhale. Open your eyes. On your next inhale, reach and stretch your arms up over your head. Overlap your fingers. Press your palms up. Feel a stretch as you root down through your hips. Exhale, press your palms towards me and arch your back. You're going to feel a beautiful stretch through the middle of your back.
Inhale, lift your hands back up as if you're going to place your palms on the ceiling. Exhale, pull forward.
You're going to start to also notice your inhales help you lengthen. Your exhales help you deepen. Your body has already shifted, along with your mind, from even when we began. One more exhale, really stretch. Feel your toes to the top of your head involved in this move. Inhale, your arms up.
This time, exhale, bring your left hand to the back side of your body, right hand to the outside of your left knee. Inhale, your arms back up over your head. Just touch your fingertips together. And exhale, go the other way. Use your hand to your knee, and look over your shoulder.
Inhale, your arms up. Exhale out of your mouth. Twist. See if you can look a little bit further. Inhale, your arms up. Exhale, twist.
We've got one more each side. See if you can root down through your hips and twist just a little bit deeper each way. Last one. [EXHALES]
Inhale, your arms up. Exhale, your hands to your heart center. However you can comfortably get onto your knees, find yourself there and meet me there in about three seconds.
Find your hands underneath your shoulders, knees right underneath your hips. From here, you're going to uncurl your toes and press the tops of your feet into your mat. Exhale, press your hips back toward your heels, and just see how far you can go. You're pushing your mat away from your hands. And then inhale, find your shoulders over your wrists once again. Exhale, press your hips back towards your heels.
Inhale, see if you can lengthen the space underneath your ears and your shoulders, and come back out, finding more engagement in between your head, arms, and legs. Exhale one more time, press your hips back. Inhale, shift forward.
From here, you're going to curl your toes under. Press through the palms of your hands. Straighten your legs by pulling your knees off of the floor, and welcome to your first High Plank pose.
Take a deep breath, inhale here, and we're going to play London Bridge. Exhale, push your hips up towards the ceiling. Let your ears fall towards your biceps. And you're finding yourself in a Downward Facing Dog. Feel free to always come to your knees.
Gently walk your feet up towards your hands. We're not in a rush. Take your time getting there. Find your feet directly underneath your hips.
On an inhale, take your hands on your shins and pull your shoulder blades back. This is called the Halfway Lift. Some of us might be right here on the tops of our thighs. Wherever you're finding length, go ahead and find it.
Exhale, bend your knees as much as you want. Forward Fold. Find your fingertips to your mat. Inhale, you're going to roll up one vertebrae at a time, nice and slow.
Take your body all the way up to a standing pose, and then root down through your feet. Inhale your arms up over your head. Big stretch. Gaze up if you want. Exhale, hands to your heart center. Inhale, your arms up over your head.
Exhale, take a Forward Fold. Look down towards the floor. Bend your knees as much as you need. From here, plant your hands. Step one foot back, and then the other. Come onto your knees. We're going to lower our body all the way down to the floor.
We're going to use an exhale to get there, so take a juicy inhale. Inhale. Bend your elbows. Lower your entire torso down towards the floor, keeping your elbows in line with your wrists.
Now, keeping your hands there, feet are pressing into your mat. Engage your thighs. Forehead to the floor. Inhale, lift your head. Lift your neck. Lift your chest, and feel your elbows pulling up and in, like you're squeezing a beach ball in between your upper arm.
Now, with your thighs activated, you're going to feel your belly even pull off of your mat or the floor. This is your Cobra pose. Feel all the strength happening in your back. Now, exhale, push into your hands. Use your thighs. Push back to your knees.
Option to curl your toes under and lift your hips up and back for a Down Dog. Walk your feet up towards your hands. Inhale, let's take that Halfway Lift. Press into your shins or your thighs. Exhale, fold to the floor.
Inhale, roll up as slowly as you want. Extend your arms up over your head. Exhale, fold back down to the floor. You're taking a dive through, but use your abdominals on the way down so it's not just your lower back doing the work.
Inhale, Halfway Lift. Press into your thighs. Exhale, plant your hands. Step your feet back. Come to your knees. Lower your elbows. Bend your elbows to lower your body all the way down to the floor.
Inhale, pull your heart towards me. Feel your back muscles. Exhale, push through your thighs. Come off of your knees. Curl your toes under. Lift your hips up and back.
From here, walk your hands back to your feet. It's so good to get ourselves weighted on our hands. Ground down through your feet and roll up slow as you bend your knees.
So you should be feeling some heat in your body. Hands on your hips. Now you're going to take your right heel off of the floor. Just take a little step forward, bending your right knee. And then push back. Do that same thing with your left foot. Just a little step forward. See how you're catching yourself.
Now, you're going to start to notice, you have a whole runway for your body to use. Use your inhales, use your exhale. Exhale when it's hard. So it's hard when I'm pushing up. Inhale to go deep, exhale to push off.
See if you can use more of your mat. Now, however low you're going today, that's you. You're feeling more and more sensation in your body. It almost feels like your heart rate is coming up even higher than when we started.
Pick up the tempo. Forward, step back. Yes. Beautiful. Now, you got one more. When your right foot comes forward, hold that there.
Take a deep bend in your knees. Reach your arms up over your head. I want you to imagine connecting your hands to your back knee. Can you pull your knee? Reach. Barely tap the floor with your back foot.
Ha. How much heat can you find in your body? Breathe in, breathe out. Three more. Two more. Step your front foot back.
Hands on your hips. Stand with the other foot forward this time. Maybe you go halfway of your mat. Push back. Other foot. Ooh.
Now, a little glow might start coming over your body. That's called sweat. That means we're working. You're starting to peel away the layers. And the most beautiful thing about going physical is that your focus has to come here and now today.
Use your inhale as you lower. Exhale as you push off. Yes. Now, keep your other foot forward. Hold low. Reach your arms up. Pull your back knee to your arms. Reach, pull.
Can you dig your front heel even deeper into your mat so you can get a deeper bend in your front knee. As much heat as you can invite in right now. Let's do three more. 3, 2, 1. Step your feet together at the top of your mat.
Woo! Take a deep breath, inhale through your nose. Exhale out of your mouth.
Root through your feet. Inhale, your arms up over your head. Exhale, hands to your heart center, and bend your knees to sink your hips back, like you're sitting into a taller chair.
Weight is back in your heels. Ribs are pulled in. Inhale your arms up. Exhale, fold in half. Inhale, Halfway Lift. Exhale, plant your hands, step your feet back. Come onto your knees. Bend your elbows. Lower all the way down to the floor.
Elbows in line with your wrists. Inhale, pull your chest through your arms. Maybe you even decide you want to straighten your arms. Exhale, push through your thighs, hips back towards your heels. Curl your toes under. Lift your hips, up and back.
Take an inhale, shift your weight into your left leg so you can pick up your right foot. Now, I'm going to ask you, on an exhale, step your right foot close in between your hands, as much as you can.
Now, walk your toes up there. Sometimes it doesn't happen on the first time. Get your right knee directly over your right heel. You can always go to your back knee.
Inhale your arms up over your head. Biceps are next to your ears. Second option, knee off of your mouth. Welcome to your Crescent Warrior.
See if you can find depth in your legs, and length and strength through your upper body. Take another inhale. Exhale, pivot your back heel to the floor. Open your arms front to back. Warrior 2.
You're going to feel an openness in your hips. Notice how your back hip isn't coming up. So if I came in to your face, I'm going to take your back hip, slide you forward. Your back leg is straight, pulling through the outer and inner edge of your back foot. And I'm going to slide you into your front leg.
Feel the center of your body lift you up. Now, your arms, they're long. They're reaching out. This is a Warrior 2.
Inhale, you're going to drop your back hand down to your back thigh, and reach your front arm straight up. Just straight up. Your back hand is just an accessory. You're feeling a stretch through your front hip. Take another inhale.
Exhale, you're going to bring your hands back down to either side of your front foot. Step your right foot back. Find yourself on your knees. Exhale, bend your elbows, lower your body all the way down to the floor.
Inhale, pull your chest through your arms for a Cobra, or go a little bit higher. Curl your toes under. Push through your thighs. Lift your hips up and back.
Now, find that same engagement underneath your right foot. Inhale. Exhale, step your left foot in between your hands. It might take a couple walks to get there. It's up to you.
Shift your hips down. Come to your back knee. Inhale, your arms up over your head. Big stretch. Second option, take your back knee off the floor. Notice how your front knee lines up with your front heel. Yes.
Take another inhale. Exhale, pivot your back heel. Open up. Warrior 2. Feel how your ribs lift up through your shoulders. Take an inhale. Back hand falls back. Front arm reaches up. Take another inhale as you pull out of your front hip. Exhale, bring your hands to your mat. Step your front foot back, find yourself on your knees, lower down to the floor.
Inhale, pull your chest through for a Cobra. Exhale, press back. Down Dog. Inhale, can you pick up your right foot? Exhale, step your right foot in between your hands.
Now, from here, grab your hand weights for the first time today. Turn your weights up and down. Pull your shoulders back. Now you're pressing through your back left heel.
Hopefully, you're feeling a little bit of sweat factor coming on. The intensity and the intention is happening. You want to feel and focus on your front glute. You're going to take your back toes and tap them to the outside of your right heel. Can you try that?
Now, maybe this low position is not for us today. Maybe your hand is on your front thigh, and your chest is lifted. Your focus is keeping your front knee in line with your heel. Let's do four more of these. Hopefully you're feeling your front glute. I'll come around and grab it for you.
Take your foot back. Remove your weights to the side. Take your front foot back. Find yourself on your knees. Shift your hips back. Roll out your hands.
And we're going to find ourselves in one of our favorite exercises ever. We're going to find ourselves in a push up. I know what you're saying. I love push ups. Thank you, Katie, for doing this today. You're welcome.
Hands are wide as your mat. Option, knees can be right underneath your hips. Sometimes we just gotta do it to do it. You're going to lower your chin down towards the floor. Think about your chin. Lower down like you're going to kiss your mat, and press back up. Do it again.
Inhale as you lower. Exhale as you lift. Now, notice how you're not sagging in your ribs. Press back.
And you say, you know what, Katie, I love push ups so much, I want to walk my knees back. So I'm going to make this a little bit more in my chest. Think about pushing the floor away from you. This is where breath starts working deeper into our movements. Inhale on the way down. Exhale on the way up. One more.
Really push the floor away from you. Excellent job. Push your hips back toward your heels. Bring your hands back around behind you. Find your palms, interlace your fingers, and open up your chest.
Now, I know you say, after push ups, can we try a plank? Why not? Come to your forearms. You're going to find yourselves one forearm and the other forearm. Slide your knees back, and think about your hips. Take your hips and pull your pelvis up towards your chest. So if you had headlights on your hips, you're scooping your headlights up and in.
It's almost as if it's just not the perfect time, and you're in traffic, and there's not a restroom in sight. Those same muscles are engaged right now. So use your breath. Your breath is going to help engage and help you in this move. One more exhale.
Push up to your hands. Let's see how we can get there. Come back to your knees underneath your hips. However you're going to get there, you're going to bring your left foot in between your hands. You can take your weights up and down, shoulders back. And you say, thank goodness I have two sides.
Take your back foot and tap it to the outside of your front foot. Back. Now remember, we've got options. Up. Your front knee is staying in line with your front heel, so we're not fully rocking forward and back. Be sure we're staying nice and engaged through your front leg.
Four more of those. Three more. I'm coming down here. Be sure you're not rounding through your upper back. Step your back foot. Hold it back their.
Plant your weights. Plant your hands. Step your front foot back. On your knees. And you say, Katie, I'm ready for push ups. Me too.
Plant the tops of your feet into the floor. Inhale to lower down. Try to kiss your chest to the floor this time. Exhale, push back up. Can your whole body go down to the floor? Notice how you're not just letting your hips go down first. I love doing push ups like that too. But you know what, if I want to go stronger in my everyday life, and do something that challenges me every day, I want to see what my body is made of. Two more. Inhale as you lower. Exhale as you lift. One more.
Oh. Now come down to your forearms. I know, I'm feeling it too. You're saying, Katie, my shoulders, my chest, my muscles. That's the best part about this journey. Find yourselves in your forearm plank. Find yourselves back in traffic jam. Find yourself where there's not a restroom for the next 20 minutes.
Scoop your hips underneath you. Engage your center like there's a strong gust of wind coming up from the bottom. Shoulders back. Push up to your hands. Uncurl your toes. Lift your hips up and back for a Down Dog.
Go ahead and bend one knee and then straighten the other. This might be a good opportunity for you to shake out your hands. And then slowly walk your feet up toward your hands.
Woo! From here, bend your knees. Keep your fingertips on the floor if you can. Shoulders back. Grab your weights. Bring your weights to your shoulders. Weights are at your chest. Shoulders are back.
One tiny little alternation of your shoulders going from here to here changes the whole game. That's what I love about this session, is that we have those tiny little changes that can make the biggest difference.
So right now, I'm going to ask you, how deep can you go? Weights at your chest, little pulse down. Most efficient successful point of our body to start with right now, your feet. Are you rolling away to the outsides? Are you rolling away to the insides? Notice how your knees are directly in line with your heels, and you're sinking back. Yes. Two more.
Now, you're going to pull your elbows into your ribs. Thumbs are up. Tip your shoulders forward without arching your upper back. We're going to find some triceps extensions, back and in. Breathe out. Breathe in.
Yes. Press and pull. Four more. Four. See if you can pull your weights back even further. Can you lengthen out through your chest and shoulders?
Bring your weights to your heart center. Pulse and squat. Can you pop your right heel off the floor? Can you pop your left heel and switch it for your right? Now you're noticing your foundation is starting to decrease. Can you switch? And then switch. Maybe you stay with alternating. Maybe you go for both heels off the floor.
Notice, balance is settling in. Have you ever had those days where you just can't get two feet underneath you? This will make us stronger for that.
Hold. Bring your arms out in front of you. Open and close your arms. Open.
Now, if you feel like you're going to fall over, you're doing it right. Breathe out. Breathe in. Can you sink back even lower? You have four. I know. Lift your heels higher. Oh my gosh. Two.
Get your feet back, drop your heel, squat down and up. Just a little baby squat. Sink back into a chair. Stand up tall. As you're standing up, think to pull down through your heels. That's it.
Now, we're going to start by adding a knee lift. Next time you come up, right knee lifts up. Lift it up towards your forearm, then left side. Lift. Squat. Lift. Four more.
Breathe in. Breathe out. Right now, breathe out when it's hard. Next time, your left knee is going to stay up. Hold. Hold. If you touch the floor, bring it back up again.
Balance does not happen overnight. Balance is something we have to work for. So see if you can root down through your standing foot. Lengthen your body. The tiniest little changes make the biggest difference.
Can you tap your foot to the floor and lift back up? Tap and lift. Now, this time, instead of lifting straight up, I see, instead of lifting straight up, can you tap your toes back behind you? Back behind you. Forward, behind you. You're not even weighting your foot. Three more. Two more. See if you can reach further. I'll go with you.
Set your left foot down. Take a squat and pulse. Two more of these. Shoulders are back. Take a squat, and lift your left knee up first. And then your right knee.
See if you can connect all of your feet, both of them, down to the floor to get a juicier squat. You'll feel the difference. Next time you get your right knee up, hold at the top. Hold. Root through your standing leg. Point and flex your toe on the standing leg. See what happens. See if you can drop your standing leg and lift it back up again. Breathe in. Breathe out. When is it hard? Lift and lengthen.
Next two, you're going up. Can you tap and reach behind you? Tap and reach. Tap and reach. Now, it's going to happen in baby steps. Eventually, you're going further and further.
Two more, y'all. Notice what's happening in your front knee. Last one. Set your right foot down next to your left. Sink back into your hips.
Inhale, press your weights to your shoulders, or up over your head. Exhale, Forward Fold. Set your weights down to the side. Inhale, take your Halfway Lift. Remember, hands on your shins or on your thighs.
Exhale, plant your hands. Step both of your feet back. Find your knees. Bend your elbows. Let's see how this is happening. Lower all the way down to the floor.
Inhale, find your Cobra. Maybe a full arm extension. Exhale, push back, Down Dog. Take a deep breath, inhale. Pick up your right foot. Exhale, step your right in between your hands.
Now, on your knee, come to your back knee. Grab your weights. Inhale, press your weights over your head. Oh, my. Come off of your back knee if you're ready for it.
Exhale, pivot your back heel. Bring your weights to your shoulders. Open your arms up front to back. Thumbs up, pinkies down. Now, we're not up here in our shoulders. Pull back. Notice how different this Warrior 2 feels.
Inhale, push your right weight up. Left weight goes in the opposite direction, but you're thinking to pull up. Exhale, weights to your shoulder. Pull your shoulders to the front. Plant your weights down to the sides, and then your hands go to your mat. Step your front foot back. Find your knees. Exhale, lower all the way down.
Inhale, pull your chest through your arms. Exhale, press back. Down Dog. Take an inhale, pick up your left leg. Exhale, step your left foot in between your hands. Come to your back knee. Find your hand weights.
Inhale, press your weights straight up. Option, come off of your back knee. Exhale, weights to your shoulders. Pivot your back heel. Open up, Warrior 2. Thumbs up.
Shoulders are back. We always want to tune in. Inhale, press your left weight up. Exhale, weights to your shoulders, pivot front. Plant your hands or your weights. Step back.
From your knees. Lower all the way down. Inhale, Cobra. pull through. Exhale, press your hips back. Lift up, Down Dog.
Pick up your right foot just a little bit. Exhale, step your right foot in between your hands. Come to your back knee. Grab your weights. Your warm-up's almost over.
Inhale, Crescent. Now hold here. Let's work on this pose. You've got a foundation. You're not just surrendering into your lower body. You're not just pulling through your upper body. Your weights are going up for an intentional awareness of where your upper body's at.
Now, pull your arms to 90 degrees. Push and pull your weights. Breathe out. Breathe in. Lift and lower. Ugh. That's it. Lift. Pull down.
Now you're going to feel your shoulders, and you're going to feel the sides of your body. Lift. It's not just about the push. It's also the pull.
I'm going to ask you to come off of your back knee. Woo! Keep the same depth in your front leg. How about two more of these? Hold 90 degrees. Kiss your forearms together. Pull in front. Open back.
Now, this is where you might decide your weights are too much. Feel free to drop them. But know that those weights are going to only build more strength and more feeling to get you somewhere new.
Push your weights up over your head, breathe out. Breathe in. Kiss your forearms together. Pull in and out. If you need to go to your back knee, go ahead and go there.
Push up and down one time. Pull your elbows in. Push up and down. Pull your elbows in. Inhale, Crescent Warrior. Ha! Exhale, weights to your shoulders. Pivot your back heel. Open your arms front to back. This time, find your elbows in toward your ribs.
Let's correct your lower body first. Can you sink down into your Warrior 2? So you're finding, once again, my hand on your back hip, gliding you forward. If you look down at your front knee, you can see your big toes.
Now, your shoulders aren't dipping forward. Straight up. Elbows into your ribs. Biceps curl. Lift.
Biceps are on the front of your upper arm. Feel the strength as you pull your weights up to your shoulders. Notice how it's not just a wrist motion. You have to lift and lengthen. Feel your back muscles along the way. Elbows to your ribs like you up to trays. It's our ice cold water for after this.
Reach your right arm to the front as far as you can go. Bring it towards me, I'll take it if you get there. Pull your elbow back in, straighten your right leg, and push your back arm back behind you, no bending your back knee. Pull your elbow into your body, and push your right arm out towards me.
You'll decide, this might be as far for you today. Pull your elbow in, and press your back arm straight back. Hold your weights as far away from your body as you can. Exhale, push forward. Inhale, pull back. That's it.
See if you can go a little bit deeper in your front leg. See if you can reach through your torso on the back way. Last one. Exhale, Warrior 2.
Bring your weights into your chest. Pivot your back heel in, so you've got a really wide squat. Feel free to change your foot position.
One thing to continually remind yourself to this game of life, you're never stuck. Make it feel good for you. Get your hips underneath your ribs and your shoulders. From here, push your weights up over your head.
Now, if this movement doesn't work for you, you can always take a kick back. We're going to do an overhead press with your triceps. Bend your elbows to 90 degrees. Press up.
Let's add some legs. On the way up, root through your heels and press all the way up. Breathe in. Breathe out. We're going to keep your legs the same. We're going to throw your arms for a loop. Try not to lean forward. Four more like this, then we'll change.
Three. Keep your elbows slightly in front of your shoulders. Bring your elbows down to your ribs. Down and press. Down. Elbows to your ribs, press out. Four more. Breathe in. Breathe out.
Now I'm going to ask you to touch the diagonals of your room. Two more. Bring your weights into your heart center. Sink low in your squat. Bend your front knee. Touch your weights to the inside of your front foot. Maybe you don't even go down there today. Bend your back knee. Go halfway, or touch your weights down to the floor.
Bring your chest all the way up by straightening your back leg. Bend your front knee and go back down towards the floor. Go to your back foot. Straighten your back leg and come all the way up. Do that again. Front. Back. Up and around. You're reaching as far as you can go today. See where you can go with this. Breathe in. Breathe out.
You might decide that you want to push your weights even further away from your body. You're going to feel so many muscles starting to come into play.
One more. Exhale into a warrior two. Thumbs up. Inhale, Reverse Warrior. Exhale, weights to your shoulders. Pivot to the front. Set your weights down. Step your front foot back. Come to your knees.
Exhale, lower all the way down to the floor. Inhale, Cobra. Exhale, push back. Down Dog.
Pick up your left foot. Exhale, step your left foot in between your hands. Come to your back knee. Now, you'll see progression the more you do this. Grab your weights. And then inhale, your weights up over your head. I'll meet you there in just a minute. I got more going on over here.
Now, bend your elbows to 90 degrees. Shoulders out of your ears. From here, push your weights up and down. And again, gratitude. You have two sides. Gratitude gets us everywhere in life, yeah?
So we start to think, things are hard. But you know what? If I have the ability to feel hard, I'm grateful I have that opportunity. If I have the ability to sweat, I'm grateful that my body can move. Are you feeling the same way? Come off your back knee if you want.
Breathe out when it's hard. Two more. Kiss your forearms together. Bring your elbows in. Open up. Squeeze.
Four more like that. Can you surrender into your front leg? Lift up through your upper body. Push your weights up and down two times. Breathe out. Breathe in. Pull your elbows in. Yes. Up and down one time. In and out one time. Up and down one time. In and out. This is it. One more. See if you can feel more in your legs. Inhale, Crescent Warrior. Exhale, open up, Warrior 2.
Find your elbows into your ribs. Bicep curls. See if you can lunge into your front leg. But you have to trust your back foot foundation. Your back leg will drive how low you can go in your front leg. Two more.
Now hold your trays. Reach your left arm out as far as you can go. You might even find a deeper bend in your left knee. Your torso will move. Pull your left elbow into your ribs, and push your right arm straight back.
You might pull out of your hips and lean back even further, but not crunching into your lower back. Pull your back elbow in, and push your front arm out.
Exhale, pull in. Press out. That's it. So wherever your inhale and exhale is going to go, you find one move with an exhale, one move with an inhale.
See how much more you can feel. One more. Ah. Last one. Exhale, Warrior 2. Bring your weights into your chest. Pivot your back heel in so you've got a low, wide squat.
Remember your option. If you don't like those overhead movements, bring your arms behind you. Press your weights up over your head. Bend your elbows. Lift and lower.
Notice, remember, our most important foundation, we're standing on them. Your feet. What are you feeling to promote success upstairs?
You're going to add to your legs, up and down. Yes. Four more of these. Pull through your triceps. Upper back arm. Breathe out.
Elbows come to your ribs. Push your arms out at a diagonal. Thumbs up. Think about pushing your weights at a diagonal, not straight up. Use more of your back muscles. Four more. Sink lower. Two more.
One more. Hold it low. Bring your weights into your chest. Bend your front knee. Tap your weights to the front of your leg, or down to the floor. Bring your weights to your back leg, or to the floor. Straighten your back leg, and come all the way up. Go back to the front. Go to the back. Lift up and around.
So you're drawing a circle. Front, back, up and around. Can you go just a little bit further? That's it. Go front, go back. Up. You might decide you want your weights to go even further away from your body.
Inhale at the bottom. Exhale as you lift. Hello, one more. Sometimes I need a counting book. Exhale, Warrior 2. Inhale, Reverse Warrior. Exhale, weights to your shoulders. Pivot. Plant your hands or your weights. Step your front foot back, come to your knees. Exhale, lower halfway or all the way.
Inhale, straighten your arms or pull your chest through your arms. Exhale, press back. Down Dog. Inhale, look at your hands. Walk your feet up toward your hands.
From here, feet are hip-width distance apart. Bend your knees. Drop your hips. Notice how your knees are staying in line with your heels. Inhale, your arms up over your head.
Now, you're going to feel strength and length through your ribs all the way up through your upper body. So sink low. Exhale. You're going to bring your right arm to the back, left arm to the front. So try to touch your right fingertips to the back of your mat. Notice how you're opening up your body, but your front hip is actually resisting the twist.
Take one more inhale. Shoulders out of your ears. One more exhale, sink lower. Inhale, your right arm back up. Exhale, your left arm to the back, right arm to the front.
You're touching your left fingertips to the wall behind you, if there is one. Sink low. Notice how your left hip is trying to roll back. Resist and pull your left hip forward.
Sink even lower. Take one more inhale, fill up. Exhale, seal the deal. Inhale, your arms up. Exhale, hands to your heart center. Little pulse and squat. Oh.
From here, you have three pulses down, up on one. Feel free to bring your feet wider. Up on one. Do it again. Pulse three, pulse two, pulse one. Lift up. Go three. Can you get your hands closer to the floor?
Three. Shoulders are back. Next time, on two, step your left foot back. Step forward. Stand up. Next time, right foot back. You have a whole entire runway to use.
Sink low. Maybe next time, you really do go to the floor. 3, 2, 1, stand up. 3. Now maybe next time, both hands, you jump back, jump through. Stand up.
Sometimes you just have to try it a couple times. One more. Heart rate's coming up. Take a pulse and squat. Ooh! Ah. Sink low. Hands at your heart center.
Inhale your arms up. Exhale your right arm to the back, left arm to the front. Rinse it out. Pull your right hip forward. Inhale, your arms up. Exhale, your left arm to the back, right arm forward. Inhale, your arms up. Exhale, Forward Fold. Bend your knees as much as you need, but see how far your body has shifted.
Inhale, halfway lift. Exhale, plant your hands, come to your knees. Bend your elbows. Last time, lower halfway or all the way. Inhale, pull your chest through your arms. Exhale, press back, Downward Facing Dog.
Walk your hands and your feet together. You're going to bend your knees, drop your hips. How are you going to get down to the floor? I'll meet you there.
Find yourselves onto your buns, seating pose. Now, from here, you're going to find yourself with your feet down into the floor. Your chest is lifted. All of your feet into the floor.
You're going to scoop your hips underneath you, and try to touch the top of your pants down to the floor. And then pull your chest back through your arms. Lift up. Try that again. Exhale.
Scoop your hips underneath you. Inhale, lengthen. Open up your collar bones. One more time, exhale.
Inhale, lengthen, look up. This time, can you go down a little bit further? Exhale, arch your back. Can you actually kiss your lower back to the floor? And then exhale, lift back up. Without pulling onto your legs, find your hands to your knees once again.
Inhale, lower down. Maybe you go just to your bottom ribs. Exhale, come back up. Can you keep all four corners of both of your feet connected? Inhale to lower down. Without using your hip flexors too much-- use your abdominals-- exhale, lift.
One more time. Inhale, your inner thighs are going to want to play in this game. Exhale, lift.
Cross your ankles. Meet me where we started. Situate yourselves. Close your eyes. Notice. There's a lot of sensation in your body. You did that. It takes a lot of effort to bring yourself somewhere new. Because we have to get past what we already know. That's how change happens. And from that, any challenge that comes your way, bring it on.
Stand up as tall as you can through your seated pose. Shoulders back. Exhale out of your mouth.
Next time, blink your eyes open. Bring your legs out in front of you. Now, this is hard for a lot of us. The stretching comes along. Bend one knee, straighten the other. Flexibility is one of the most missed fitness objectives that we can find in a lot of our goals. So let's work on it today.
Find your glutes right underneath you. Flex your feet. Pull your toes in towards your body. See if you can lift up even taller out of your pelvis.
Now, without letting your shoulders round you forward, you can already feel the backs of your knees pulling down into your mat, and you feel a stretch through your legs. So this might be enough for you today. Even just pressing your palms down to your sides.
Option, take your chest, lift it up, and start to lean your body forward just a little bit. Notice what happens in your feet. We try to find our comfort zone. So you might find that it's comfortable for you to turn your toes out. Go uncomfortable. If you find the uncomfortable, stay there and breathe.
Maybe you start rolling forward. Your hips are going back even further. Now, we're not going for stretch Olympics today. We're going for feeling. Backs of your thighs are stretching out. Shoulders back.
Maybe eventually, you get to the point where you can grab your toes. So many people that I meet say, I don't do yoga because I'm not flexible. My question back is, do you not eat when you're hungry? Flexibility is so important in everything we do.
Use your breath to work out the kinks in the chain. Slowly lift up. From here, you are going to find yourselves rolling all the way down onto your back, however it is that you want to get there.
You're going to let your hands fall down next to your hips. Palms are up or down. Your eyes are closed. Go there. Don't come back up seated. You're lying on your back.
This is called Shavasana. This is what you practice for. A lot of time, we go through life, and we wait for quiet. All the noise, all of the distraction. And we simply sit there and think about, why can't we find stillness and quiet? And we imagine a dark, quiet room, or a full weekend of rest.
Really go there. The moment we get that quiet and stillness, the opportunities, we turn it into noise. We find something else to do. We turn on the radio. We call up someone. We check our phone. This is your quiet. Your natural, normal rhythm of your breath is filling every area of your body. And from what you just did in Warrior Sculpt, you feel much different sensations than when you even started.
That's the beauty. Every moment is new. Let every moment have its moment. Stay here as long as you like.
I'm going to close with you here. But you're going to keep going. And as long as you want, you have found your silence and your stillness. Ask yourself why you're trying to fill it with noise.
Come back to this often. What you did today was not easy. Where you're going to move forward, will bring you new challenge, new opportunity.
Thank you for your energy. Thank you for your intention. And thank you for all that you are. You're the only one who has it. Om shanti. Namaste.