YOGA WORKOUT FOR BEGINNERS
YOGA WORKOUT FOR BEGINNERS 2019 Are you ready for a yoga workout to build muscles and a strong body? As yoga teachers we’ve heard this burning …
Are you ready for a yoga workout to build
muscles and a strong body?
Hi, welcome back to FitFlavah, we’re Joschi
and Monika and we’re here to help you smash
your workout goals.
As yoga teachers we’ve heard this burning
question of aspiring yogis many times 'Can
you build muscle with yoga?' and the short
answer is a resounding: YES, absolutely.
Bottom line is, yoga is the original form
of functional fitness and bodyweight training
and can give you an effective full-body workout.
Sure, it depends on the type of yoga you practice,
but particularly with our FitFlavah Yoga Workouts
you can work every inch of your body.
And the best thing is… you don’t just
get a good-looking body, you also get one
that is highly functional and carries you
through life a lot easier.
If you want to tone and strengthen your body
with yoga, just do a few more chaturangas,
drop into Down Dog more often and flow with
us through our fitness-inspired sequences.
If you are new to our FitFlavah style, today
is your lucky day, because we have the perfect
introductory sequence for you.
And FYI, just because we say it’s an introductory
flow that doesn’t mean it’s not going
to kick your butt.
That being said, we are going to go through
the flow twice.
Once slower with a thorough explanation and
the second time just with the most important
Are you ready?
Grab your mat and a resistance band and flow
If you have a yoga mat, come to the end of
your mat and I will talk you through.
We start by rolling down into Standing Forward
So on your next exhale, tuck the chin into
the chest and roll down.
On the inhale roll back up, articulating through
Exhale chin to chest and rolling back down.
We are going for inchworm so walk the hands
forward and come to plank pose.
Pull the belly button towards the spine, lift
the hips up and back and walk the hands back
to come to Standing Forward Fold.
Inhale roll up and exhale chin to chest, rolling
Another inch worm.
Walking the hands forward to come to plank pose.
This time we're going for a solid shoulder
activation by melting 12 times into the shoulder
Pull the belly button towards the spine, push
the heels towards the back and make sure that
your fingers are spread wide.
The shoulders are away from the ears.
After the 12th time, push the hips up and
back, walk the hands back to Standing Forward
Inhale roll up, stacking one vertebrae on
top of the other and exhale chin to chest,
rolling back down.
Walk the hands forward to come to plank pose.
Belly button towards the spine and push back
to Downward Facing Dog.
We're going for low lunge.
Lift the right leg up, right foot to the outside
of the right hand and reach the right arm
up, external rotation.
The right hand comes back and down, step the
right foot back.
Push through Down Dog as a transition and
walk the hands back to come to Standing Forward
Inhale roll up, head is the last to come up
and exhale chin to chest, rolling back down
for the other side.
Walk the hands forward to come to plank pose,
pull the belly button towards the spine, hips
high, Downward Facing Dog.
Inhale the left leg up, step the left foot
forward to the outside of the left hand and
reach the left arm up with an external rotation.
The left hand comes back down, step the left
foot back and push back to Downward Facing Dog.
Roll through the spine to come to Upward Facing
Dog and then push back to what we call Frog,
Down Dog with bent knees to get ready for
From here jump your feet forward and for 12
Good Morning's slide the band underneath the
soles of your feet and grab it with both hands
and come up to stand.
With a straight spine and your abs in mind,
lower your upper body to a 90-degree angle
and come back up.
After the last Good Morning, lower down and
let go of the band.
Inhale come halfway up into a flat back and
exhale place the hands down and for a Vinyasa
jump the feet back into Chaturanga, inhale
come to Upward Facing Dog and exhale push
back into Downward Facing Dog.
For Warrior II step the right foot forward
in between the hands and windmill the arms
Flip the front palm and reverse the Warrior
and then for Extended Side Angle bring the
right forearm to the right thigh, one big
circle with the left arm.
Come back up to Warrior II, step the left
foot forward and use Chair Pose as a transition
to fold forward and right away come all the
way up, arms come up.
Exhale swan dive down over the legs, inhale
come halfway up, flat back, exhale jump back
into Chaturanga, inhale into Upward Facing
Dog and exhale push back into Down Dog.
For Warrior II step the left foot forward
in between the hands and windmill the arms
Flip the left palm and reverse the Warrior
and then coming to Extended Side Angle, left
forearm on the left thigh and big circle with
the right arm.
Back to Warrior II and step the right foot
Again using Chair Pose as a transition, fold
forward and come all the way up.
Exhale fold forward and inhale halfway up
into a flat back.
Exhale jump into Chaturanga, inhale into Upward
Facing Dog and exhale push back to Frog.
Jump your feet forward and unlike before slide
just one part of the resistance band underneath
the soles of your feet, grab it with your
hands and bring it up to shoulder height so
you can create a trapeze when you do 12 squats
with shoulder press.
After the last squat, lower down and let go
of the band.
Come halfway up and get ready for your Vinyasa,
finishing in Frog.
For our cardio combo 8 Mountain Climbers,
1 Burpee, 2 push-ups with a side plank on
either side and 1 Vinyasa and repeat the whole
sequence 4 times.
To destress the shoulders and activate the
abs lie down on your back, bring one knee
into the chest and extend the other one.
Alternate 12 times.
To open up the backside of your body, plow
pose is an excellent active stretch.
So lift your legs up and send them behind
you to touch the floor for a moment.
Roll forward and up and for 12 intense sit-ups
extend the right leg straight up and the left
leg an inch off the ground.
Then switch legs and repeat for another 12.
Back to our active stretch, back to Plow Pose
and when you roll forward, we are going for
12 knee tucks.
And our last Plow Pose is to create momentum
to come forward into Standing Forward Fold.
Now when you are ready, slide one part of
the resistance band underneath your left foot
and grab it with the right hand.
Come up to stand.
We're going for 8 lateral raises.
For 8 bicep curls step the right foot also
into the resistance band, hold it with both
hands, bring the elbows slightly in front
of your body and go for a full range of motion.
For 8 lateral raises on the left side, step
the left foot out of the band,
hold the band with just the left hand and
raise the arm to shoulder height.
the last round of bicep curls, step the left
foot back into the band, hold onto it with
both hands and keep the chest open and the
shoulder blades pulled down.
Let go of the band, come halfway up and get
ready to jump back to flow through your Vinyasa.
Lift the right leg up behind you and step
it forward in between the hands to come up
to high lunge.
Pull the left knee into the chest and step
back into a high lunge.
Place the hands down and send the right leg
up into the air. Do a cross-legged push-up.
Lift the right leg back up and go through
We repeat the sequence 4 times, alternating
legs and we finish in Frog.
Remember Down Dog with bent knees.
And for a fun oblique exercise, 12 windshield
Lie down on your back, extend the arms out
at shoulder level and let your legs float
from side to side like a windshield wiper.
Now roll over to your right side and come
to all fours for headstand.
Interlace your fingers except the pinkie ones,
bring the elbows shoulder-width distance apart
and place the crown of the head onto the mat.
Tuck your toes under, straighten the legs
and start to walk your feet forward until
your hips are stacked over your shoulders.
Now, take your time to come up into headstand.
If you want to know more about how to do a
headstand, check our headstand video.
I hope you had fun with your headstand and
remember, if you are just starting out headstand,
go to the wall or ask a friend for assistance.
And always give yourself a little time afterwards
to rest in child's pose.
How do you feel?
Now that you got a taste for our FitFlavah
style you have a choice.
You can either go back and practice or move
on and flow through one more time with just
the most important cues.
Let’s go back to our first exercise, slide
the resistance band underneath the soles of
your feet, wrap it around your hands and your
wrists and get ready ready for 12 Good Morning’s.
Let go of your band, come halfway up, take
a Vinyasa and finish in Down Dog.
Step your right foot forward into Warrior
II, reverse the Warrior, Extended Side Angle
make your way back into Warrior II, from here
into a Chair pose, waterfall down, come all
the way up, swan dive back down, halfway up
and from here take a Vinyasa.
Step your left foot forward, come into Warrior
II, reverse the Warrior, from here Extended
Side Angle, make your way back into Warrior
II, step with your right foot forward, come
into a Chair pose, waterfall down, make your
way all the way up, swan dive back down to
the floor, halfway up and take a Vinyasa and
finish in a Frog, Down Dog with your knees bent
Jump forward, slide one part of the resistance
band underneath the soles of your feet for
12 squats with shoulder press.
Let go of your resistance band, come halfway
up, get ready to take a Vinyasa and finish
For our cardio combo, 8 Mountain Climbers,
1 Burpee, 2 push-ups with 1 Side Plank on
either side, followed by a Vinyasa.
Repeat this 4 times.
To activate the abdominals, lie down, bring
your hands to the knee and into your chest,
extend the other leg and alternate 12 times.
To give yourself a break come into a plow
For more intensity we go for 12 single-leg
crunches on each side.
And to destress the abdominals, go back into
a plow pose.
Last ab exercise for now…
12 knee tucks.
Use one more plow to create momentum to come
into a Standing Forward Fold.
Slide one part of the resistance band underneath
your left foot, grab it with your right hand
for 8 lateral raises.
Step your right foot into the resistance band
for 8 bicep curls.
Step your left foot our of the resistance
band and with your left arm continue with
8 lateral raises.
Step your left foot back into the resistance
band for another 8 bicep curls and finish
with a Vinyasa.
For high lunge step your right foot forward,
bring the opposite knee to the chest, step
back into high lunge, lower yourself down
for a push-up with your legs cross, go through
Repeat this 4 times, alternating sides.
To hit the obliques, we’re going for 12
So lie down, open your arms and let your legs
float from side to side
We finish the flow with a headstand and whenever
you are ready come into a child’s pose.
To support your muscle building efforts, we
have a refreshing, slightly sour and energizing
BCAA Apple Mint Smoothie for you.
The reason why we chose BCAAs for our smoothie
today is because they have become more and
more popular recently and there is a real
hype around them.
So we did our research and experimented with
them and while some argue that you don’t
need to take a supplement to get all the benefits
BCAAs can provide, we found that they can
support your fitness goals if you go for high
intensity or work out on a daily basis.
So give our BCAA Apple Mint Smoothie a try
and if you want more information about BCAAs
in general, check our new blog at FitFlavah.com,
we put the link in the description box below
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and we’ll see you next week for another
great workout idea.