Day 10 Total Yoga Body: Morning Yoga Vinyasa Flow Workout

Day 10 Total Yoga Body: Morning Yoga Vinyasa Flow Workout

– Hey welcome back, it’s day 10, we’re gonna do some of
the similar standing poses and at the end we’re gonna
try to do some hip openers. Let’s give it a shot. Make sure to like, comment and subscribe. (gentle instrumental music) Alright, let’s begin. So with your legs crossed
at the middle of the shins, turn your palms up, lift from the back of your sacrum so that the chest opens, close your eyes and just watch your breath, three rounds in and out. And open your eyes, take your arms out to the side, roll your chest up, reach the arms up, then twist to your right. As you twist, lift up your spine like your arms are up again. Come back to center, twist to your left, same idea. Come back to center and stretch forward. Let the naval release away from your shins as your head drops down. Walk your hands back towards you, change the cross of your legs, inhale, raise your arms up, and twist to your left. Twist to the right. Come back to center, naval
in away from the shins as you drop your head. Walk your hands back towards you, then take downward facing dog. So hands go shoulder distance apart, scoot your knees back behind
your hips a little bit then shift the weight back, stretch back away from the hands. As you lift up through the legs, through the thighs, press
the thigh bones back. Then keeping the toes curled under, set the knees down, stretch your hips back towards your heels, let your head drop. Come back onto the hand and the knees, walk your feet forward, bring your hands onto your hips and come all the way up to stand. So we’re gonna do a little practice now to warm up your hips and your legs, but it’ll also train your outer hips to hold you when you go
to stand for mountain pose and practice the balancing postures, which we’re gonna focus
on a little bit today. So I’m stepping back into a little lunge, my left foot’s back about three feet. I stand up straight and tall. As I push down into the
center of my right heel, I’m gonna pin my right
hip in and lift my belly. Alright now slowly lower your back knee down towards the floor, but imagine you’re balancing a book up on top of your head. Keep your right hip hugged in, and raise your left arm. As you exhale, come back up to stand. Inhale, slowly lower. Exhale, come back up to stand. Inhale, slowly lower,
pin your right hip in, keep the knee tracking straight ahead. Exhale, come back up to stand. Inhale, slowly lower. Exhale, back up. Inhale, slowly lower. Exhale, back up. Inhale, slowly lower. Exhale, back up. Inhale, lower slow. Exhale, back up. Change sides. Left foot forward, right foot back, pin your hip, excuse me, stand tall. Inhale, slowly lower,
stretch your right arm, keep your head upright. Exhale, back up. Inhale, lower slow. Exhale, back up. Inhale, slowly lower. Exhale, back up. Inhale, lower slow. Exhale, back up. Inhale, lower. Exhale, back up. Inhale, lower. Exhale, squeeze your left hip to come up. Inhale, lower. Exhale, back up. Inhale, lower. Exhale, back up. Then step to the front of your mat, feel the heat that you built, also feel the stability from the hips as you hug in with the hips, grow tall through your spine. And raise your arms up, inhale. Exhale, fall forward. Inhale, five back, step your left leg back into a lunge, pin your right hip in and float your arms back behind you. Now this time, stretch
your back leg straight and lengthen your spine straight out. Keep your hip pinned in,
stretch your arms forward, then bring the fingertips
down, change legs. Step your left foot
forward, inhale, five back, exhale, fold. Inhale, again reach your chest forward. Step the right leg back. Pin your left hip in,
reach your heart forward and float your arms back behind you. Ground down into your left heel,
pin your outer left hip in, and stretch forward out
through your midline. Then take the arms forward, keep the strength of the left hip so that you can stay long, then bring your hands down, step your back leg forward, bring your hands to your hips, stand in mountain pose. Press down into the
center of your left heel, pin your left hip in. As you bring your knee up, try not to let yourself sink to the side. Bring your right hand to your right knee, open up your chest. Then without twisting, open
the knee out to the side. Practice standing as tall as you can. Bring your leg back to center and release. Change sides, root the right heel, as you’re bringing your left knee up, keep the right hip hugged in so you stay tall through the midline. Left hand to the knee. Then open your leg to the left without letting yourself
sink to the side or twist. Bring your leg back to center and release. Cross your right ankle
just above your left knee, bring your palms together, stay tall through your midline, start to sit your hips back
like you’re sitting into chair, but as you’re sitting back, don’t let the left hip
twist off to the side. See if you can tip your chest
further out over your leg, then come back up. Change sides, left ankle
over the right knee, stand tall, start to sit your hips back, keep your right hip tracking. And come back up to stand. Alright, half moon. Separate your legs wide apart, spread your arms out to the side, turn your legs like you’re
going to do triangle pose, do triangle, then bend your knee, left hand on your hip, put your right hand and foot
in front of your pinky toe. To help your spine lengthen and help bring energy and height, instead of letting the
right hip fall to the side, pin your right hip in,
elongate your spine, and stretch your top leg. You can even use your
hand behind your back to remind you to keep the hip hugged in. Then bend your right knee, and as soon as you can, slide
back into triangle pose, place your hand down,
open up as big as you can. Press into your feet and
come back up to stand. Turn the feet for the other side. Inhale, open up. Exhale, reach, top hand onto your hip, bend your knee and step up. So the hand is a foot in
front of the pinky toe, pin your left hip in over your ankle. Now stretch through your spine
and stretch your back leg. Bend your knee and as soon as you can, slide back into triangle pose, open up. Press into your feet and
come back up to stand. Twisted triangle pose. Turn your right foot out, take your left arm up, exhale, twist, put the hand
down to the outside of the foot, use the floor or the block, turn your chest and
take your right arm up. Come back up and around. Other side, right arm up, then twist, put your fingertips down, take your left arm up. Press into your feet,
come back up and around, twisted side angle. Spin your back heel up, modified, bend your right knee, hook
your elbow to your knee, bring your palms together. If possible, hook the armpit
all the way to the knee, put the fingertips down, turn your chest and take
your right arm overhead. Remember the work of the hip though, this right hip pinning
in helps you to lengthen out to the line of your back ankle instead of the head falling to the right. Come back up, other side. Back heel up, bend your knee, hook your elbow, palms together, stay here, modified side, (mumbling) parivrtta parsvakonasana lost my brain for a
second, you can stay there, or put the fingertips down, turn your chest as you pin your hip in, and maybe take the arm overhead, as long as you can keep the hip pinned in. Come back up, parallel your feet, hands on your hips, open up your chest and fold forward in between your legs, Padottanasana. Fingertips come down, inhale, arc up, flat back. Exhale, fold, walk the
hands back, head down. Inhale, flat back, reach
your heart forward. Exhale, hands to your hips, come on up. Interlock the hands behind your back, roll your shoulders back
and open your chest, then fold forward, stretch
the arms up and overhead. Press down into your feet, come back up, then grab a hold of opposite
elbows behind your back, open your chest, turn your right leg out, pivot your back foot in
little more than halfway, lift your chest and inhale. Exhale, fold forward, halfway
out over your right leg. Press the back heel, pull
your right hip crease back, bring the naval in and
the head all the way down. Keep growing longer along the right shin, as if one day your head
was gonna touch your ankle. Inhale, come back up, change sides, turn and face the other side, grab a hold the other elbow, roll your shoulders back
and open your chest, inhale. Exhale, fold forward halfway, pause, hip crease back, lengthen, then naval in, go all the
way out over your leg. Press into your feet,
inhale, come back up. Step your back foot forward, mountain pose. Alright so after warming up, now we’re gonna revisit
the initial sequence, the standing part. We’re gonna see how much
more flexible we are, if we can maybe take the big toe, if the big toe isn’t an option, you can use your strap. I’ll show both variations. So I stand tall, I hug the left hip in as I bring my right knee up. I’ll take the big toe
and stretch the leg out. If your left leg buckles, then you’d be better off holding a strap because you want to keep the
energy through the right leg, pulled up and the hip pinned in. Stand tall, chest open. Then open the leg to the side, still keeping the left hip hugged in, without letting your
chest or your hips twist, the hips stay pointed forward, chest stays pointed forward. Bring your leg back to center, hold, stand tall, and release. Now we’re gonna combine,
cross the ankle over the knee, hands to your heart, start to sit back. Oh, it feels so much better now. Maybe you can sit back far enough to tap the elbows down, maybe you can bring the fingertips down. Eventually if you get really
good at this movement, you can hook the shin into your arms and then learn to balance, but that assumes that you got really good at Chaturanga from yesterday, so you might have to start
practicing that more. Okay, come back up to stand and change sides. Bring your left leg up, keep your right hip pinned in, take the big toe or strap the foot. So of course, well not of course, maybe you don’t know this, but Chaturanga, that’s the basis for
all of the arm balances. So a lot of times people see
like some fancy arm balance on an ad or in a yoga video and they’ll try to do that
arm balance right away but they haven’t spent
a lot of time learning how to do Chaturanga in
yesterday’s video properly. So that’s a great way to build strength so that all your other arm balances will have a strong foundation. Start to open the leg to the side, keep your chest pointed forward. Stand tall, and that’s kind
of part of my philosophy is that I’m really into
teaching the foundations. My opinion is, is that if you
get these foundation poses, if you learn to do them properly, then you’ll be able to
do all those intermediate and advanced postures. Press your right heel, pull
yourself up and open up. Bring your leg back to center, release, cross the ankle over, palms together. Start to sit back. If possible, fingertips go down. And then come back up. Alright, cool, so you probably feel the
hips feel much more open after having done those. Now let’s practice Malasana. Keeping the feet together
and the heels together, start to sit back, and see
how low your butt can go without the heels lifting. And then we’ll try the
preparation for crow pose. So if this posture is
very difficult for you, then the crow isn’t gonna come easy because you don’t have
the flexibility yet. If you haven’t mastered Chaturanga yet, you don’t have the strength yet so anyways, these are things to consider. But otherwise, if you
feel like you’re deep in your Malasana, and you’re pretty good at that Chaturanga, you’re
gonna hook your knees in your outer upper arms. See how the knees are on
the outside of the arms? I squeeze in with the knees, but I keep the back of the neck broad, then I’m gonna see if I can
just lean into my hands, tuck the buttock, hold the belly, and lift my feet up. Once the feet come up, the
butt tucks to the heels, I pull up on the arms, then I set my feet back down. How’d it go? Let me know. Okay, now have a seat on your block and let’s practice Marichyasana. Bring your heel close to your sit bone, hug your knee in as you sit tall then reach your right arm past your foot, reach, reach, reach, pull your belly back. Now internally rotate the arm, turn the thumb down, wrap
this arm around the leg. If possible, you could reach back and grab with your left hand. Once you get that bind, bring
your head towards your chin, and come back up. That’s a good pose. Alright, change sides. Bring your left heel in, sit up tall, then stretch your arm up
and reach, reach, reach along the inside of your leg, internally rotate your arm, wrap it, and see if you can bind. Still got it (laughs). I’m surprised with myself, I guess the philosophy that
I mentioned earlier is true because I don’t practice this pose much, but because I practice my
standing postures regularly, and I practice getting
the appropriate opening in the standing postures, then postures like this come naturally. I’m not saying that to toot my own horn, I’m just saying it so
that you’re encouraged, you’re encouraged to
practice the foundation. Okay, come back up, I hope you don’t get the wrong idea. Look at how good I am at yoga. Okay, let’s sit up straight and tall. That’s the worst. Bend the right knee off to the side, bring the heel in close towards you, last one of these seated hip openers, Janushirasana. So we practiced the preparation for this, we practiced Maha Mudra, engaging the Bandhas and
lengthening the spine. Alright now lengthen all
the way out over your leg. Oh jeez, now this is humbling, because oof, don’t have
that much flexion here. But instead of having a
judgement on your pose, just be where you’re at and breathe. If you worry, you feel the sensation, breathe into the sensation
to create more opening. Come back up, stretch your leg out and change sides. Bend the left knee out to the side, bring your heel in, sit up tall and stretch out over your leg, Maha Mudra, pull up, Mula Bandha, Uddiyana Bandha, Jalandhara Bandha, and then fall forward. Come back up. Lie down onto your back, open your elbows out to the side, take your feet the width of the mat and let your right knee drop over towards your left big toe, lengthen your lower back. If you want to intensify this stretch, cross your left heel, ankle
to the outside of the knee. Back up, change sides, let the left knee knock in, and if you want to increase
the stretch, hook the ankle but keep your lower back long. Don’t let the lower back
hinge upward anywhere. Imagine that your chest and your hips are being stretched away from each other. Back to center. Now lift your hips up, if you have a block you
can do supported bridge, if you don’t, you could
just stick something underneath your butt,
a pillow, a big cushion or you could just do active bridge if you want to strengthen
your leg muscles more. I’m gonna do the active one, why not? Then lower your hips down
and gently bring your knees into your chest. Stretch your legs out for
corpse pose, Savasana. Turn your palms up, let your chest open, let your hips release. Then start to begin observing the breath, today no Ujjayi breathing, just watch the breath
flood into the lungs, the bottom lungs, the middle, and top, and see if you can suspend
the breath at the top, creating a Kumbhaka, a brief retention, before you let the air back out. Keep the Savasana feeling, try not to let the nerves get up. Little pause at the top, before you let the air out. Should be a real soothing
feeling for the nerves. Then relax, go back to normal breathing. Bend your knees, roll
over to your right side, and press yourself up. Namaste, thank you. Alright, hope you felt challenged today. I hope you learned a couple of new things, maybe with that Marichyasana, hope you got some different hip opening that you’re not used
to, hope you did, cool. Alright, make sure to
check out my website, everything that I have to say about yoga is probably on that site and also, become a
member of the community, donate if you can, go to the YouTube site and on the main banner of the YouTube site down at the bottom right hand corner there’s a PayPal icon
where you can donate. Any small amount helps, if everyone gives a dollar
then we can keep the channel going for forever. Alright, thank you.

100 thoughts on “Day 10 Total Yoga Body: Morning Yoga Vinyasa Flow Workout

  1. Thank you Tim for your tutelage and guidance! The foundation in my practice keeps improving. Namaste.

  2. Can't do the half moon pose as good as I'm doing it with my right foot on the ground.Not stable enough.
    Although 10th day for me was actually very good.Very exited!
    Thanks Tim!

  3. Okay Tim, forget the hips opening up…ever since the foot practice day I have been so aware of my arches and have tried to engage them to increase my strength in standing poses and they were on FIRE today. Especially when we grabbed our toe then went into the ankle over knee pose. What a challenge

  4. Great class with a great teacher ! I really see a difference in my postures , your instructions are so precise and almost visual and thats amazing, I have a suggestion tho, it would be great if you could make one video that includes all the foundations you mentioned 👍..Thank you

  5. I am convinced, worlds best yoga instructor! So calm, humble and peaceful. I love these workouts, and am learning so much!

  6. Yayy! 🎉 I'm still celebrating! This was the first time in my life I was able to do crow pose!!! I used to think it was impossible. Look at me now! Claps to you for being such an excellent teacher, thanks!!

  7. Managed Crow today, ok only a few seconds! When we were doing seated binding, is it more challenging using a block to sit on?

  8. What should I do if I don't have the flexibility to put my hand on the ground during half moon? Is it okay to have something to learn on like a chair? I assume you want straight legs and not to bend to reach the floor.

  9. Amazing go ahead you are amazing and unique your ☺️☺️way to teaching is very useful and active 👌👌👌👌👍👍👍I am excited to follow your hand stand course

  10. I really liked todays practice. Adding a few more new moves. The crow is something I struggle with as hands seems to be weak at this, not so much my wrist. I have got a hand strengthen exercise but I probably don’t do it as much as I should. Many thanks

  11. I am so out of shape and these videos were challenging for me from the beginning! Now I've got a head cold and can't breathe through my nose really makes it so much harder😄

  12. Thank you for explaining every pose in a practical and simplified sense. I'm not a fan of Crow pose but the way you broke down the approach makes me willing to continue trying. Thank you for sharing your practice.

  13. i feel like my muscles are not building as fast as the videos are going XD i'll have to repeat once i'm done with the 30 days; i feel like i'm getting better though. thank you so much for these wonderfully, logically planned out lessons XD

  14. Does anyone else struggle with balance doing these upper body twisted triangle shaped poses? (that I can't pronounce the actual names of) Same for that hip opening pose where we have to hold on to the stretched out leg and move it to one side. I'm fine with flexibility but the balance is an issue. Any advice on how that can be improved?
    Also, lower back….any kind of folds that require a flat back are a source of frustration for me because I am trying so hard but when I look in the mirror my lower back is rounded no matter how hard I try to stretch it into a flat position. Which muscle group would have to work to improve this? Back? Butt? Legs? Love these kind of frustrations though, helps me push myself to become better – thanks Tim!

  15. Made some of the new stuff introduced look pretty ugly, but instruction solid. Confident can make the new poses in today's video look like yoga in time.

  16. Thanks Tim! I’ve been loving these videos. I’ve previously tried to get into the habit of regularly doing yoga and have never been able to stick with it. Then I found your videos and have already made it ten days! You do a great job of explaining the poses and how I should do them to activate the right muscles. 10 days down and definitely noticing improvement in my flexibility! Thanks!Keep up the great work!

  17. Just a great feeling to have a friend like you Tim to see me the first thing to start my day. It has been a pleasure to met you and follow you along my yoga path of opening postures and yoga seriously. I have searched for a mentor and now I have you. Thank you and keep up the great workouts. They are truely a great resource for strengthen at yoga. I appreciate your subscription and look forward to seeing you daily. Again, Thanks, Rene'.

  18. When I tru seated cross legs, or the hip opener exercise at the end, my left knee can't reach the ground. I feel a tension at the front and internal part of the left hip. Any ideas of exercises to improve flexibility in this area?

  19. Hi Tim, I've been doing your Yoga challenge for about 3 weeks now, have repeated the last couple of videos for several days as many poses that you describe as fundamental are still very hard for me. I have noticed a slight improvement in flexibility and a considerable improvement in balance. That pose, though, after "crow" seems completely impossible to me, I can't even get my arm round my leg, never mind join my hands. Also, I'm finding it hard to stretch into down dog, my leg muscles seem very tight and I can't get my heel closer to the floor. Any suggestions?

  20. I love your step by step breakdown of each pose. You make it make sense! Also, "this one is the worst!" totally made my day. It's so important to have a good sense of humor when practicing. Thank you for the great workouts!

  21. Hi tim I'm following your yoga workouts i have couple of questions .
    I can't do these workouts in the mooring so I'm doing in night is that ok?
    I can't do crow and the one you did Streching one foot up and standing on one cos I'm overweight so is that ok ?
    And how long should i do yoga in one day i do like hour or 80 minutes each of your day challenge i do twice is that ok?
    Anyone help me out… And I'm day 10

  22. Thank u tim today little bit dificult for me but managed becoz of u …ur detailed explanation ….no teacher will be like this …i like you bro:)

  23. Hi, Tim (or anyone kind enough to help me). First off, let me just add to the much-deserved chorus of thanks in the comments. I'm an obese guy (5'7'', 230 lbs) who's trying to lose weight (10 lbs so far!) and your videos have been completely integral to my fitness regimen and overall well-being.

    Thing is, I hit a very hard wall at day 10. Every day until 9 was hard, but I always managed to follow them (sometimes repeating some days). Day 10 seems to be an exemption, though. All the new poses only introduced today (I forget their names) have been nowhere near properly doable for me.

    I have three questions: is this challenge designed so that I shouldn't proceed further if I'm having trouble with any particular day? If yes, would simply repeating these videos and those before until I manage to break through day 10 (or any other wall) a good strategy? Or do you have other videos/exercises you would recommend I do to help me?

    This is too long, sorry. And I realize there are probably no quick fixes (not that I'm looking for one). But if you or anyone can point me to the right direction, I am most thankful.

    To Tim: my heartfelt thanks for doing this channel. All the best for you. 🙂

  24. you are the best teacher ever Tim, my life would have been suicidal by now if it weren't for your yoga lessons.
    The strength developed to complete each day of these exercises has helped me cope up with the messed up life I am in at the moment.
    Your teachings have helped me become an eye of the cyclone, not hassled by any of life's traumas, living in complete control of one's mind and body.
    I hope to teach yoga to people in need someday, with your blessings.

  25. Dear Tim. I have a question. I’m on day 10 and I have a problem with the balance to turn mine foot to turn to the outside and I miss the power in mine arms to push me up. Is it a good day to go back to day 8,9 and day 10 and go to 11 if a can do the balance and the push?

  26. "Don't judge your pose"
    I was starting to think I wasn't doing things correctly because I couldn't FULLY extend, cave in, stay balanced etc. Thanks bro.

  27. Hello, just starting day 10 workout, I work late and typically do my yoga before bed. Is it more beneficial to do it in the morning? Thanks Tim!

  28. Absolutely amazing as always, so happy that i started watching these videos. Finally doing the Crow is a yoga goal that has now been met!

  29. hey Tim, firstly thanks so much for the lessons, they have been great! Me and my girlfriend were doing your classes together every morning in Australia, and now I've taken you to Mexico with me on my laptop 🙂 So I have a knee related question… Even though I've been doing a fair bit of yoga, I'm still not really coming any closer to having the hip/lower back/hamstring flexibility to sit cross legged without blocks, or do some of the poses that require bent legs or forward folds over straight legs – especially bad on my right side. I realise I must have some kind of misalignment issue going on, probably exacerbated by everyday physical habits (leaning, favouring one side over the other sitting cross legged etc), do you have any tips on how to improve alignment and flexibility so that I might avoid this ugly inner knee pain that comes from cross legged postures?

  30. Hi Tim! My goal is to accomplish the crow pose and I realize I do need to work on my arms more.. if you have any tips please advise

  31. Boy! What a workout haha I felt challenged during this session and happy to see progress. I feel like i need to do video 1-10 again.

  32. So easy to follow worth clear instructions. I appreciate how you always say which side to put forward and back. Some videos are too fast and hard to follow, yours are perfect. Thank you.

  33. Ok now you have started to piss me off after 10 days… you never tell us how long an exercise is due .. im losing my nerves when i cant dose my energy

  34. Thank you for everyday exercises! I do morning mobility routine for years but after yoga I feel more energetic through the day.

    Thank you for different exercises for each day. It helps a lot. Body get used to exercises slower and effect from exercises lasts longer.

  35. After day 9 I was really looking up to the crunches and chaturangas. 10 is my lucky day lol and thank you for creating this awesome series.

  36. Hi Tim, Love your sessions but found this one extremely challenging on the standing postures at the end and could not really extend leg to front and side at all, I will keep trying though. Thank you , May love and light surround you

  37. Ok this was sooo challenging. I have work to do. All my weaknesses are being uncover. I’m so excited!! I can also tell I’m building balance. Thanks Tim!!

  38. I was finally able to hold crow pose for a few seconds, but putting my feet on a block helped a lot. A previous teacher instructed to put the knees behind the arms (below the armpits) and this always hurts because it's bare skin on bare skin pulling in different directions. I appreciate the explanation of the importance of fundamentals.

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