Yoga for Strength & Flexibility | Lower Body Yoga Workout | 22 Minutes


hi everyone welcome to Rachel Pichler
yoga my name is Rachel we are doing a lower body yoga workout today strength
flexibility all good things so if you haven’t already subscribe to my channel
please do and find a little bit of space to move let’s get started so let’s get started today by standing
up finding your way to the top of your mat ah brain either your feet together
or having them hip-width apart but standing tall Mountain Pose weren’t just
gonna take a few shoulder rolls so bring your shoulders up to your ears pull them
back and do that again nice big slow shoulder roll and let’s do
two more hmm awesome alright shake it out if you need to shake it out our
hands are gonna come down beside our hips and we’re just gonna use an inhale
to reach the arms up look up and exhale your hands through heart center down to
your sides inhale reach up exhale inhale arms are reaching up exhale bringing
them down one more inhale reach up exhale let’s fold forwards inhale for a
half lift exhale fold inhale all the way up to standing reach up look up and
exhale your hands through heart center down to your sides all right we are
gonna come into a forward fold and stay for a few breath so you can have your
feet side by side or if you want to get fancy we’re actually gonna cross the
right foot in front of the left and then fold forwards
so decide what you want to do with your legs and then just start you can bend
the knees a little bit tipping forward from the hips maybe you’re only gonna
fold about halfway maybe your hands can come down to the floor and you can let
the head be heavy just goes FAR’s works this feels right for you feeling some
length the back of those legs maybe even letting the eyes close slowing down the
breath a little bit mmm then we’re slowly slowly we’re gonna
come back up so if you can come back up with a nice flat back
give that a try if you cross that right foot over top of the left bring it back
we’re going to switch sides if you are just keeping your feet side by side keep
them side by side and we’ll do one more forward fold so bend the knees a little
start tipping forwards staying halfway or going a little further hmm
nice work you guys saddle again and then nice and slow let’s start to come all
the way back up to standing uncross the legs if you cross them come back
standing nice and tall and Mountain Pose rolling the shoulders back and down
let’s take a big inhale reaching the arms up exhale folding forwards inhale
half-lift exhale plant the hands and step back into downward facing dog
taking just a few moments here maybe pedal the feet maybe be still down or
dog walking the toes to touch when you’re ready inhale your right foot nice
and high hold it here three-legged dog breathe
think about that left heel bringing it towards the mat get a nice calf stretch
let’s take one more breath in and exhale send your foot all the way up to the top
of your mat between your hands dropping the back heel down inhale lift your
upper body warrior one bending that front knee belly button is shining
forward fire up those legs squeeze that back quad that back glute reach up if
you’ve got it take one more inhale and exhale hands are coming down step your
front foot back into your downward feet Sene dog big toes are gonna come
together when you’re ready inhale left foot up three-legged dog finds your
breath nice strong core the link through the legs one more inhale and an exhale
foot is coming all the way the top of your mat drop your back heel inhale
lifting up warrior one add your arms if you got it relax those shoulders and
just breathe one more breath in and exhale hands down
stepping back downward facing dog awesome you guys use an inhale look
forward exhale walk or step to the top of your mats
inhale half-lift exhale fold inhale all the way up to standing reach up look up
and exhale your hands through heart center and down to your sides
alright we are gonna step our left foot back a bit I left it’s coming back a bit
mm-hmm our hands are gonna come to our hips alright you guys we are going to
work on our balance a little bit and build some strength and our standing
right leg and that right leg so you’re just gonna start to kind of lean forward
a bit maybe that left big toe is the only thing touching the mat now if that
foot wants to lift all the way up you can find your balance here maybe just
standing on that right foot if you want to come all the way into warrior three
making that t shape with your body I like to flex my back foot that left foot
if I just let my foot hang out my legs a lot heavier then when I wake it up when
I flex that foot and I lengthen that leg nice you guys feel some fire building in
that right glute Yes No maybe so nice you guys he’s an inhale to bring
yourself up left foot down right foot back you’re switching sides start to tip
forward that right toe that right foot does not have to leave
the floor you might be here you might be here you might be all the way down here
nice you guys finding your balance feeling the love through that standing
leg that left leg breathe focus awesome job let’s ease an inhale to come back up
to standing right foot down shake it out if you need to we are gonna
be standing on that right foot again and we’re gonna reach back for our left foot
we’re gonna try to find a little quad stretch here so you can hang on to that
left foot squeeze your knees together encourage your heel towards your glute
you can hang on with both hands if you want or one hand whatever works so
option two stay here option two take this one further four
dancers pose so if you’re coming with me we’re actually just gonna hang on to the
foot with that left hand and if you can grab onto the inside of that foot grab
onto the inside of that foot and then we’re just going to start to tip forward
kind of similar to where we were in our warrior three and you’re going to try
and instead of bringing the heel towards the glute you’re gonna lift it away from
that glute and you’re gonna tip forwards and you can even reach that right arm
out in front nice you guys perfect all right let’s bring it back gracefully let
your foot go drop that left foot down shake it hopefully you were feeling some
fire building in that standing leg and then let’s switch sides so just start by
hugging the heel towards your glutes maybe you get a quad stretch maybe you
don’t depends how sore you are today or ho tight that quad is just work on your
balance if anything some jobs so you can stay here definitely or you can move
that grip to the inside of your foot if that works for you and then
we’re just gonna tip forward a little you don’t have to go crazy far you can
just stay here maybe that he’ll wants to come away from
the glute a little more maybe you’re tipping a little more like a teapot nice
you guys awesome job he’s an inhale to bring
yourself back exhale let your foot go shake it out if you want to shake it out
we’re doing some some nice fun things today I was really excited about this
practice today so hopefully you’re having a good time all right find the
top of your mat roll your shoulders back and down he’s an inhale reach up exhale
fold forward inhale it halfway yep exhale bring your hands down step back
into your downward facing dog are fear coming together use an inhale to lift
the right foot maybe you can try and stack the right hip on top of the left
kind of trying to turn your bellybutton to face the right side and you can bend
your knee feel the length through the side of your body breathe one more
inhale and an exhale to drop that right foot down toes together inhale the left
option to stack the hips or maybe just keep them in line with one another and
then you can bend the knee breathe one more inhale and exhale lower that left
foot down take an inhale look forward exhale walk step maybe jump to the top
of your nuts inhale half-lift exhale fold inhale all
the way up to standing reach up look up and exhale your hands through heart
center to your sides alright you guys we’re doing quite a bit of balance today
which I’m enjoying so you guys let’s step our left foot back and set up our
pyramid stance so both heels down belly button shining
forwards your hands can find your hips using an inhale lengthen your spine and
exhale tipping forwards so again you can tip a little bit you might be able to
come all the way down or somewhere in between and if you’re able to bring your
hands to the floor give that a try so you can stay with both feet on the floor
and wherever that chest is keep that chest where it is get a stretch to the
back of that front leg if you want to work on your balance yet again we’re
gonna try and stand on that right foot so you’re gonna walk your hands forward
to take all the weight out of that left foot and then you were just gonna try
and lift that left leg as high as you want to lift it as high as it wants to
go so now that chest we might be standing on one leg let’s
try to bring the chest towards the knee so you might need to grab on to your
ankle with your right hand just for a little extra support a little actually
challenge cuz now we’re only on one hand and one foot what happens when you try
to grab your ankle with both of your hands he’s standing
split ish I say ish because I’m not in a full split wooh super wobbly let go of
your ankle you got it let’s bring my left foot all the way down or if it was
still down on the mat just step it up next that right foot shake it out bend
one knee then the other shake out those legs or come up to standing whatever
feels better and then we’re gonna bring our hands to our hips if you’re still
folding and then inhale to stand up let’s switch sides
how are you guys doing I hope you’re doing good so set up your pyramid stance
right foot is back this time left legs forwards hands to the hips inhale
lengthen exhale start to tip and you can stay here or here or here there’s a
whole lot of places that you can be get a nice stretch for that the back of that
left leg even in that standing split you’re probably still getting a nice
stretch that’s because we’re dropping the chest towards the knee
but let’s not overthink it if you want to come along for that balance start a
stand on that left foot send your right leg up into the air as high as high as
it wants to go sending that left hand maybe to the ankle to encourage your
chest a little closer to your knee maybe really going for it and grabbing on to
your ankle with both hands nice job you guys
slowly slowly that right foot is gonna come down or forwards next to the left
use an inhale come for a half lift and an exhale to fold forwards awesome you
guys bending your knees inhale all the way up to standing if your arms are
reaching up exhale them back in front of your heart
relax your shoulders and let your hands come to your sides some job so stepping
your feet out to the edges of your mat turn your toes to point out a little bit
oh you can bring your hands to your hips or maybe even out in front we’re coming
down into the lowest squat that you were able to so you might be here you might
be able to come all the way down into a full yogi squat so elbows can come to
the knees palms together I lift the chest I feel a nice hip opener here if
you’re good that right hand is gonna come to the floor just outside of that
right knee we’ll take a little twist here reaching up with the left stay for
an inhale exhale back elbows to the knees push them open and then that left
hand can come down inhale reaching up awesome job you guys stay for an inhale
and exhale come back yogi squat or squat lift that chest a little more oh and
then bring your hands behind you have a seat we’re going to lay all the way down
all the way down so if you do want to hug your knees in a little bit or just
keep your feet planted just a short break here that’s the shoulders find the mat the
back of the head the feet the knees will be bent walk your heels towards your
hips and rest your arms at your sides we’re going to use an inhale to lift the
hips up way to squeeze your glutes as hard as you can and then slowly lower
the hips down tap the mat and inhale right back up squeeze the gluts and then
lower and Hale lift squeeze squeeze squeeze and then lower one more inhale
lift squeeze those glutes exhale lower the hips down all right we’re just gonna
find the balls of our feet if you want it I don’t do the same thing we’re do
for hip lifts inhale lift squeeze exhale lower keep those heels lifted inhale
lift exhale inhale lift squeeze those glutes
exhale lower one more inhale lift and exhale let it go heels can come down
four more inhale lift squeeze exhale to lower two more inhale lift exhale or one
more some of you guys lift the heels find the balls of the feet four more and
then we’re done some job you guys squeeze those glutes at the top and
lower them lower the hips with control two more
some days I can’t count but today I can’t awesome love you guys
shake it out let the heels come down rock those knees side to side a little
bit huh so get we’re just gonna be bringing the knees towards the chest but
then oh oh nice and wide and the feet together so if you can grab on to the
feet you can grab on to the feet or you can just hang on to your knees
oh I just think about making a diamond shape with the legs you can stay here
you’re floating butterfly like to call it or you can find happy baby
spreading the feet wide as well awesome job you guys let the feet go
bring your knees together and your feet to the floor take your right foot and
cross it over top of the left if you want to lift the left foot up and hang
on to the back of that left leg reclined pigeon left foot is lifted gently place it back
down uncross your legs shake it out if you need to search insides when you’re
ready finding that glute stretch I’m slowly letting that right foot come
back down I’m crossing your legs rock it out side to side if you want to come
back into happy baby one more time start to bring your knees out wide reaching
for your feets if you want to try to find some length through the legs you
can come into a straight leg wide leg happy baby I feel really good on the
hamstrings those legs are straight just start to bend them back feet together
knees together and then lower everything down ah you can start to straighten the
legs out nice and long that is it that is all oh hope that you had some fun
today and it was a little challenging perhaps I started to set up for your
shavasana take a nice big inhale and exhale and then just let go any effort
you’re putting into your brother I’m staying here for as long as you have
time for and having a great rest of your day
until we meet again namaste you

2 Replies to “Yoga for Strength & Flexibility | Lower Body Yoga Workout | 22 Minutes”

  1. Balance's classes always challenge me. Sometimes my right leg goes fine, other times is my left leg, or the two or neither!! Thanks, Rachel, I love the way that you guides and teach. Namaste 🙏🙏🙏

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