DAY 6 Total Yoga Body – Strength Balance and Flexibility Vinyasa Yoga Workout | Yoga Dose

DAY 6 Total Yoga Body – Strength Balance and Flexibility Vinyasa Yoga Workout | Yoga Dose


– Hey, welcome to day six. So, yeah, yesterday. In yesterday’s video, I alluded to how strong muscles are flexible muscles, and as you’re focusing
on getting stronger, we want to stay balanced in our body, when we learn to practice yoga. So, we’re gonna focus
on some deeper stretches in today’s video. And, the health of a muscle
is not just its ability to be contracted like this, but also its ability to lengthen
all the way, to release. So, I want my muscle will be able to contract all the way forward. To be able to contract all the way, it has to be able to release all the way. If one’s not happening, the
other isn’t gonna happen. It’s a beautiful metaphor for life. Supposed to be giving and receiving and… All right, so, you an trip
on that if you want to, but today we’re gonna focus
on opening ourselves up all the way, so that we
can engage all the way. Hit the like button and
subscribe to the channel. (light guitar music) All right, today let’s get
the core work out of the way at the beginning. So, lie down onto your back. And, with your hips heavy onto the floor, I’m gonna lift my shirt a little bit so you can see the lower back. We’re just gonna let the lower
back be in its neutral curve, but the chest open. Take a few conscious breaths here. All right, now wiggle your feet together, and we’re just gonna start
by abducting the thighs. So, as you inhale, let
the knees go wide apart, and as you exhale, bring
your knees back together. Just real simple. Inhale, let the knees go wide apart, let your groin start to spread, and as you exhale, bring
the knees together. Inhale, knees go wide apart. Exhale, knees come together. Now, take your feet hip distance apart, and, as you inhale, arch your lower back. Curve the lower back. Exaggerate the curve of the lower back. Stretch the tailbone. Let the pubic bone reach
away from you, down, and then as you exhale,
flatten out your lower back. Tuck the buttock under, buttock towards the backs of knees. Inhale to arch your lower back. So, again, I’m doing… I’ve shown you the crop-top variation so you can see what’s happening. Don’t worry, it’s not
going to stay like this the whole video, and as you exhale, start
to flatten your lower back. Inhale, arch through your lower back. Also, the voice has to be
meditative for this part. Exhale, flatten through your lower back. Okay, you got that down. Now, bring your lower back into neutral. So, when we do this core work, where the head’s down, we want to hold this neutral lower back. Not allowed to lose it, deal? Bring your left leg up into tabletop. Without losing your neutral lower back, send your leg forward, and slower lower it so it’s an inch above the floor. Oh, but you’ve got to
squeeze your abs in more so that your lower back
doesn’t lift or twist. Then bring your leg back up, set it down. Stretch your right leg
forward and slowly lower it. Keep your core engaged, and back up. Let’s add some arms. Take the arms straight up. Send your left leg up forward, and left arm back as the
left leg reaches out, but you’ve got to squeeze your abs in, and back up. Change sides, without the abs wiggling. Slowly stretch the right leg. Right arm lengthen, but keep your abs in, and back up. Good, now bring both knees up. I got to squeeze my core
so my pelvis doesn’t move. Pretend like I put quarters on each one of your hip bones. Your hip bones aren’t
allowed to twist or wiggle otherwise the quarters will fall off. Now, slowly send the right leg forward. Don’t let the quarters wiggle off. Send your left arm back. Inhale, back up. (deep inhaling) Exhale, change sides. (deep exhaling) Inhale, back up. Exhale, change sides. (deep exhaling) Inhale, back up. Exhale, change sides. (deep exhaling) Inhale, back up. Exhale, change sides. Inhale back up. Exhale, change sides. Inhale, back up. Now, crunch up to your knees. Tuck yourself up into a little ball. Inhale, reach up, but
keep your abs crunched in. Exhale, tuck up. Inhale, reach out. Exhale, crunch up. Inhale, reach out. Exhale, crunch up. Inhale, reach out. Exhale, crunch up. Inhale, reach out. Exhale, crunch up and hold. Send your right leg
forward, tuck your abs in. Send your left leg up to meet it. Hold. Hold, crunch your abs. Crunch up one more inch. And, lower yourself down. Take your feet the width of the mat, and let’s just windshield-wiper the knees. Right knee to the left foot,
slide your right arm over. (deep exhaling) Back to center. Left knee to the right foot, slide your left arm over. This is also nice for
your shoulder blades. Helps to mobilize them. (deep exhaling)
Back to center. Change sides. Exhale to center. (deep exhaling) Inhale, change sides. Exhale to center. All right, good. Hug your knees in. All warmed up with the core. Come on to your hands and your knees, and stretch in a Child’s pose. (deep inhaling)
(deep exhaling) Downward Dog, come on up. (deep inhaling)
(deep exhaling) Plank pose. Set your knees down. Lie on your belly, and stretch your arms all the way forward. Press the tops of the feet
down, lift your knees. Now, make yourself as long as you can as you squeeze the backs of your legs and lift your legs up an inch. Bring your hands back next to your waist. Roll your chest open. Plug your blades on your back
like we’ve been practicing. Good, then lower your chest and ease down. Press up onto your hands and your knees, and stretch back to Dog. Walk your feet all the way
up to the front of the mat. Inhale, flat back. Exhale, fold. Reach down into your feet,
inhale come all the way up. Exhale your arms to your side. Step to the top of your mat. Hands at your sides, stand tall. Find your Mountain pose line. So, stand tall, balance with
your weight over your arches. Shoulders back, chest open. Inhale, spread the arms to the side. Externally rotate and
reach all the way up. Exhale, fold forward. Inhale, slide your hands up to your shins. Reach your chest through it. Make a flat back. Step back into Plank
pose one leg at a time. All right, Chaturanga practice. Today, we’re doing three. Set the knees down. Chest open, abs tight. Neutral spine, the same
spine that was on the floor at the beginning of class. Lower slowly, and press back up. That’s one. Lower slowly, press back up. That’s two. Lower slowly, press back up. That’s three. Stretch back to Down Dog. (deep inhaling)
(deep exhaling) All right, from Down Dog, walk your feet all the way forward. Let your head drop. Then, place your hands onto your hips, and come all the way up to stand. Vrksasana Tree pose. Place your right heel up onto the inside of your left thigh, interlock your fingers so the
right index finger is on top, turn your palms inside-out,
and reach your arms up. So, your inner shoulder plugs down as you reach up through the hands. Navel hold draws in. Reach up to the thumb-index
finger side of your hands. Then, bring your arms back down. Change sides. Bring your left heel up to
the inside of your right leg. Interlock your fingers,
left index finger on top, turn your palms, and reach your arms up. All right, so in addition
to the standing poses becoming more challenging,
throughout the 30 days, the holds will also become longer. I hope you have enough time
to do yoga for this long. Grow tall, up through the midline, not lean right or left, forward
or back, nice and balanced. Bring your arms back down,
and release your leg. All right, Triangle pose. Separate your legs wide
apart, spread your arms. Turn and reach out over your right leg. Five breaths. So, you got the foundations
down, hopefully. Just to re-emphasize, if
I look down my right leg, my center ankle, center
knee, and center hip are all lined up. I pin the right hip in. I stretch the back heels if
I’m pushing against the wall, and then I lengthen out to the line of my right inner foot
through the midline. The chest is open. I take the top arm up. To come back up, I push through my feet, pull with the top arm. Turn the legs to the other side. Look at your left leg. Turn the thigh out so
the leg is all lined up, tip from your hips to put your hand down. Then, elongate your spine. Take your top arm up. Press into your back outer heel. Reach into your feet,
come back up to stand. Pull with your top arm, feet parallel. Extended Side Angle. The right leg turns out,
same joint alignment. Back foot angled in. Bend your hand and put your hand down. Instead of letting your butt swing out, which knocks you forward, squeeze your right butt in, stretch your back leg, then
take your top arm overhead. If you don’t have blocks, today I’m showing the
no blocks modification. I just hold my leg. You could do that too. Or, if you have the flexibility
two fingertips on the floor, but don’t let your chest collapse. Chest should be open. Inhale, come back up. Turn your legs to the other side. Bend your knee. Put your hand down. Take your top arm overhead. And then come back up, parallel your feet. Step your legs together. Stand tall in Mountain. Warrior I. Separate your feet. Turn and face your right leg. Back foot angles in. Inhale your arms up, bend your right knee. All right, so today I’m
going to add the preparation for Warrior III. Yesterday, we learned
to balance on one foot. We learned aAdha Chandrasana. Today, we’re gonna lean
out over the right knee, and reach, reach, reach
through your fingers. So, I’m trying to create a
long line from the back ankles through the fingers. A taut-awesome line, through the back legs, through the arms. I pin this right hip in
so I can steer my chest straight ahead. Okay, then arms down. Press into your feet, come up. Turn your legs to the other side. The back heel presses down. I’m tall, straight up
through the line of ankles, raise the arms, bend your knee. Keep stretching your back leg. Now, lean your chest right over your knee. Stretch through the back
leg, reach past your fingers, firm arms. Back of the neck broad, like
how we learned on the belly at the beginning of class. Same idea. The navel is up, the heart
reaches forward, nice and long. Then, drop the arms, come back up. Parallel your feet. Let’s go right into Half Moon now. So, I turn my legs. I bend the knee, put the hand down in
front of the pinkie toe. Wiggle the back foot in, then step up. I make sure that I’m pressing
the right foot evenly from the foot. Day, which was on a fourth day. I lift up through the arch of the foot and push through the heel. And, I can stretch that leg up higher as I firm my right hip in. So, I’m using my leg muscles properly. I reach down into the right hand. Turn the chest. Breathe. Then, bend the knee. Step into Triangle pose. Now, let me see your deepest
expression of Triangle. You should to be more warmed up. Maybe even put the hand on the floor. Reach into your feet. Come back up to stand, and turn
the feet to the other side. Spread your arms. Bend your knee and put your hand down. Top hand on your hip. Wiggle the back foot in, and step up. All right, so focus on your standing leg. That’s your foundation. Lift through the inner and
outer arches of the foot. Pull up into the hip socket. Pin that left butt in over your ankle, then you can open and
stretch that back leg more. Reach your heart away from your hips. And once you’re steady,
take the top arm up. Then bend your knee, big
step back into a Triangle. Your longest, deepest
expression of Triangle, right after Half Moon. Press into your feet, come back up. Parallel your feet, and
bring your legs together. Mountain pose. Parsvottanasana. Separate your feet wide apart. Turn your legs to the right, and angle your back foot in
a little more than halfway. All right, so this is the
front of the hip crease. As you start to tip forward, the hip crease should release back. I’m putting my hands on my shin, but I don’t want you
to push the shin down. So, you can use blocks. Let me show. You can use blocks underneath the hands to help get that hip crease movement. So, before I can let my spine round evenly over the leg, I have to be able to lengthen. So, I want to be able to
lengthen the front of the spine, and draw the hip crease back. The better I get at this, the
better I’ll get at rounding. But, also, the better I get it rounding, the better I get at this. Again, the metaphor for life. One thing helps the other. Okay so, as you press into the feet, lengthen, lengthen, lengthen, through the front of the
spine, the navel draws in, then I let myself start
to round out over the leg. I abandon the blocks. I let the head drop. (deep inhaling) From above your right
knee, you’re pulling up. Woo, so much so you see those
muscles start to turn on above the knee, and you deepen
the right hip crease back. The head drops down, the whole back of the
spine lengthens evenly. (deep inhaling)
(deep exhaling) To come back up, I put
my hands on the blacks, or fingertips on the floor. All right, then I bend the knee, and step the other knee forward. Change sides. All right, so now the
left foot is forward. I’m up on the blocks to
give myself the chance to lengthen the spine. If you don’t have blocks, you
can use a chair or something, but I recommend investing in this. You’re gonna use them for a lifetime. Stretch into your feet evenly. Pull from above your hip. Deepen the left hip crease. Reach your heart forward. Get as much length and lift
from above the left knee as you can. And then, keeping that
deepening of the hip crease, put the hands down and
start to lengthen the back of the spine out over the leg. (deep inhaling)
(deep exhaling) And come back up on your blocks. All right, so this
question often gets asked and I just want to address it. “I’m a stiff person, and my
leg won’t straighten like that, and I look like this.” So, it’s more important
to me that the hip crease draws back, and the movement
comes from the pelvis. So, if you’re not able to
straighten all the leg, the straighten the leg all the way, or if you do it makes your back pop up, then I’d recommend keeping
a little bend in the knee, and work on moving your pelvis. Instead of the pelvis pulling this way, you’re gonna lift through
the back of the pelvis through the buttocks to
take you over the leg. Hope that helps. Okay, if you have any more questions, you can post a question in the comments. Step the back foot forward. Now, with the feet together, or the feet hip socket distance apart., I’m gonna put my hands
right next to my feet on the blocks, and let the head drop, and I find like ah, they’re
kind of getting in my way. So, see if I can… Oh, they’re still kind of getting in my… I feel I can go a little bit deeper. Okay, that’s about, for my
wrists and my hamstrings, that’s about as deep as I could go with the fingertips next to the toes. The belly draws in, the head drops down. You might be able to put your hands flat next to your feet. (deep inhaling)
(deep exhaling) Five more breaths. Open up through the backs of the knees. Lean the hips over the heels. Inner and outer arches are open. You don’t have to yank them up, but make sure that they’re
not twisting to the floor. (deep inhaling)
(deep exhaling) All right, then inhale, flat back. Grab ahold of your big toe,
and reach your heart forward. As the navel moves in, bend
the elbows out to the side. (deep inhaling)
(deep exhaling) And then, inhale, flat back. (deep exhaling)
Exhale, hands on the hips. (loud static crunching) the experience, come on up to standing. So, if it bugs your back or something to do those deep forward bends, I introduced them pretty quick, you can also do them with the knees bent and just work on that pelvis action. All right. So now, to undo some of that strain that might have
come from those poses, let’s sit in Hero’s pose. My knees, I have an
inch in between my knees and my feet are wide
enough for my buttocks to fit between the toes,
point straight back, and I’m gonna sit on this taller block. If it’s too much for you to sit like this, you can just sit with your legs crossed if you have a knee issue, and it pains the knee or
you’ve got some like screws in your ankles or something. Sit up tall, chest open, and then twist to your right. Come back to center,
and twist to your left. Come back to center, and
let’s do the preparation, a preparation for headstand. All right, so today to help to teach the external rotation arms, I’m gonna slide my fingers
around the block, like this, and I’m gonna make sure
that my inner shoulder stays turned out, turned
to the outer shoulder, instead of my shoulder
rolling in, like this. Turn the inner shoulder
to the outer shoulder. I broaden my collarbones to create space for the back of the neck. All right, with the fingers
wrapping towards each other, I press the forms in the block down, and then I curl my toes. I lift my belly into
the front of the spine, and then I come up. The inner forearms
reach towards the block. The outer shoulders pin back. My navel draws into
the spine, as I exhale, and then I lift my hips up. Then I let normal breathing happen. So, I don’t keep my abs
crunched the whole time. But to help me mobilize,
I use that navel action and it’s called Uddiyana Bandha. So, we can use the Bandha to
help to create more movement, but then we want the breath
to move nice and even. (deep inhaling)
(deep exhaling) All right, then set your knees down. Stretch back into Child’s pose. Swing your legs around. Stretch the legs straight
out in front of you. Bend your right knee to the
side, like the Tree pose leg. Sit up straight and tall. Angle yourself towards your left foot. Then, see if you can tip yourself and grab ahold of your foot. If you can’t, you can just
grab ahold of your shin. Then, what I’d like to
see is that you can make that flat back like we did on the blocks. As the sitz bones, stretch
straight down to the floor, your navel draws up, and
you try to make a flat back. Let me see if we can hold
that for five breaths. Back up. Change sides. Bend the left knee out to the side. Heel in, towards you. Sit up tall. Tip yourself towards the leg. Grab ahold a shin, or strap, or shirt, whatever, over the foot. Angle the sitz bones. Aim them straight down, and actively reach the front
of the sitz bone down more to help tip you forward. Then draw, lift through the pelvic floor. Let the navel release
into the spine and up. Mula Bandha, Uddiyana Bandha, Grow tall through your spine. Neck free, neck tall. And then come back up. Both legs forward. Navel draws in as you
lengthen out over your legs. Come back up, and lie down on your back. Corpse pose. Adjust the back of the head, the shoulder blades, and the buttocks so you’re nice and neutral and even, and stretch the legs out. All right, so this is our
second day of practicing Parnium Enshivasin and Corpse pose. So, once you let the body drop and everything start to relax, begin to watch your breath. All right, now today, instead of just observing, we’re gonna practice, for a minute, lengthening the breath. So, as you watch your breath, instead of trying to suck more air in, watch and observe the lungs. Imagine you could watch
the bottom of the lungs, closer to the belly, spread and open. Then the middle of the
lungs, spread and open to make more space for air. Then the top of the
lungs, spread and open, without any strain. More air coming into the lungs, and as you exhale let all the air leave nice and smooth and steady. You shouldn’t let the nerves get keyed up. You should stay just as relaxed. So, just start to watch these
slower, smoother breaths. And instead of trying to yank air in, just observe more space. Observe yourself, or imagine yourself opening up more for
more room for the breath to move in and out. Relax the space open. All right, and no more deep breathing. Just relax completely. Bend your knees. Roll over to your right side, and press yourself up. All right, so sit up tall,
bring your palms together. With your eyes closed, just notice if after doing that expansion
work with the breath how different it feels energetically. Notice any shift. So, as we practice yoga, and we start to do different things, we just want to notice what’s the effect, what is happening. We’re practicing becoming more conscious. All right, thank you, Namaste. All right, I hope you enjoyed
the deeper forward bends, maybe didn’t enjoy. Might have been kind of intense, but you can see where you have some area for improvement now, and as we work, going deeper into the poses, you’re gonna keep getting
stronger and more flexible. Hey, I want to remind you
that you can become a member of the community by donating any amount on our PayPal icon that we have on the banner
of the Yoga with Tim site. So, donate what you can by
clicking that Paypal link on the icon down at the right-hand corner of the banner and, also, check out my website Yoga
with Tim where you can find the handstand course, the
complete guide to learning how to do a handstand. Thanks for watching.

100 thoughts on “DAY 6 Total Yoga Body – Strength Balance and Flexibility Vinyasa Yoga Workout | Yoga Dose

  1. I really love your videos but some of these bends, especially the triangle pose, are creating back pain. Any ideas what I could be doing wrong?

  2. Just now trying out yoga for the first time. I started this series to help increase flexibility, mobility, and balance for surfing. It really helps to open up a lot of those muscles and joints that get tight from surfing all the time. I am loving it so far and definitely notice a difference!
    Just wanted to say thanks Tim!

  3. Thanks Tim. I am new to Yoga so this is a great intro to me. I enjoy your style and instruction. I was a little surprised during Day 6 when you did tree pose effortlessly and didn't provide any additional instruction or realization that it's not an easy pose. I was falling all over the place and my foot wasn't staying pinned. I felt I was doing something wrong but then found out that it's actually a difficult beginner pose. It would have been helpful to have a little more recognition and maybe an interim step of putting the foot on the knee. Otherwise, really enjoying the series.

  4. Loving this series! Taking it slow, but find my hamstrings are super tight. Any suggestions to help so I can move forward with the program?

  5. I've recently tried yoga for the first time. I've been watching my wife do her workout routines and decided that at the age of 40 it's high time I start working out and staying healthy. These videos are great.

  6. Awesome practice 👍 now ready to take ova into my day, definitely feeling a difference in my breath and how it makes my body feel. Not sure what that is yet but I like it.

  7. Thanks for the teachings mate, really working for me. I'a a total novice but keep looking forward to the next lesson, cheers!

  8. This was a very good practice. However, is there anyway to get rid of the crunching of the microphone near the end. I found it quite distracting. Thank you!

  9. Tim is awesome. I have been doing different forms of yoga in a super casual way for years. I'm recently pregnant and have been looking for alternatives to running, lifting, and hiit workout routines. These have helped with very specific positioning and helping me get the most out of the poses. I feel super charged and yet relaxed after each- that great balance of strong but fluid. Thanks for your focused training, Tim!

  10. As a not-unfit yoga beginner, this has been a great series for me. It's going to take way more than 30 days as I've found that I spend time in between working on difficult spots for me. Thank you.

  11. Great yoga routine. Could I get a list of what the moves are actually called? I like to log what positions I have learned so I know what to improve on. [email protected] thanks for the challenge

  12. Love your series! The pranayama lesson at the end was stellar – once you said to resist the urge to suck air into my lungs and just visualize expansion that changed everything. I am so chill now, I could barely peel myself off my mat lol. Thanks! Keep up the good work!

  13. another great lesson. my abs and legs are feeling it this week. My balance is improving and my really tight backbody is slowly becoming more flexible.

  14. Hi, I’m on day 6 and I’m unclear of how the back should be. When I stretch my legs forward, while on my back, the curve in my back increases. How do I prevent that? Thank you and I’m enjoying it. Hope to purchase the handstand yoga after this.

  15. So grateful for your work and devotion… day 6 was another amazing session, body is readjusting itself, little aches and pain, but overall, I feel great! Thanks Tim, Namasté 🙏🏼

  16. Tim, your pointers for beginners are extremely helpful. Todays comments on those of us with tight leg muscles really helped both in my developing technique and in my confidence knowing that I am not the only one who can't do these moves so well.

  17. Half moon pose is still the hardest for me to balance. I always fall… but hopefully will get better soon!

  18. Hi Tim, I love your yoga channel. Can you answer a question for me? Why do I sometimes get cramp in my hips while doing some postures?

  19. I am trying to strengthen my ankles, core, buttox, and lower back, should i do excercises before or after i do my daily yoga? I seem to have my right leg to be shorter than my left and i dont want to hurt myself, so i havent started working out alongside it.

  20. I’m really struggling with my hamstrings and always need to bend my knee – any tips to improve on that?

  21. Im new on this…. Super interest on learning and practicing more and more. Good work Tim, keep it up. Variations are super cool…

  22. I did enjoy this workout. I have sciatica and cannot seem to complete a Childs pose. My chiropractor told me to practice it, i do, but can only go halfway. It feels like the muscle on the outside of my left knee will not bend, and may even snap… any suggestions?

  23. renegade microphone on this episode? lol. Tim I am so super not flexible… will i loosen up over time? its only day 6 but it seems impossible.

  24. Even though i'm already logged into paypal, the donation link takes me to a paypal page that says, "Your session is invalid or expired. You've been inactive for a while, so we logged you out to help protect your account. Please return to the merchant and restart the payment process. [Return to PayPal link]. I then click return to paypal, log in, but then it just takes me to my account home page.

  25. Thank you so much tim! This is my introduction to yoga! I'm healing form an overuse injury and so can't do my regular exercise. rockclimbing-weights-biking… This is helping immensely and I hope to continue for life~! thanks again

  26. Your videos have helped me so much this summer and I just wanted to say thank you! The benefits I have reaped from your videos are truly impressive and I now have strong faith in what yoga can really do for me.

  27. Wow I just love your yoga work outs Tim! My back feel strong and my posture is up right, ready for the day! Definitely going to share!

  28. Hi Tim, I was wondering if there was an easier way to prep yourself into the half moon pose. Or should I just continue using the blocks until it gets easier?

  29. 'Another day down! So far Ive notice how much more i can reach the floor doing triangle pose. Seeing results like that makes me feel confident about my progress. Thanks for sharing.

  30. Great class. You are a great teacher. Watching you we have learned so much. We really felt the energy, not the espresso type. Looking forward to day 6!

  31. It seems like Tim has deleted quite a lot of videos. Cuz I was following one routine and then they all disappeared 🙁
    However, I am thankful for having all other awesome videos from you, Tim. Lighten up my day always. 🙂

  32. I missed this day due to busy day at church and visiting my mom in the city but made up for it today along with day 7. OMG, this practice is well needed and yes, I'm absolutely feeling more of the stretch. Thank you, thank you! Woo hoo! I simply can't wait for your next post. Namaste!

  33. Yes! I love how you connect the inner consciousness to the outer. Thank you I am growing through this work with you🙌🏾

  34. Great work Tim. Thank you once again. I've had many teachers, but yours are always the videos I come back to for my morning yoga practice.

  35. I first want to say thank you Tim. I’ve felt a real serious shift in energy since I started implementing yoga in my daily routine. I study traditional Okinawan karate and the flow of energy felt in my stances and forms feels so much different than with my yoga practice. I was sharing with my girlfriend I felt this electrical pulse in my fingers flowing through my arms down into my feet. These present a new challenge daily but not enough where I feel discouraged. I can’t wait to see how I’m feeling by day 30!

  36. day 6 done!! 5 breaths…. and I am still in number 2…sometimes I think it is too fast …please go slow for some people like me that we are begginers..thanks

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