30 Minute Energizing Yoga for All Bodies - MOVE DAY 14 [Mobility, Recovery, Relaxation, Flow]

Hey, everybody. I'm Amy from Bodyfit by Amy, and this is your energizing yoga for all bodies workout. In this workout, we are getting active recovery body weight exercises that are yoga inspired. But I'm going to give you lots of different options. We'll be working with both a mat and if you need it, a chair for extra stability. I'll be giving you lots of different options. So please work to your fitness level and be where you are today. Are you ready? Let's do it. Let's start just by getting centered in our body. So go ahead and stand feet about shoulder width apart. And I want you to roll those shoulders up, back and down, but relaxed, right? We don't want to be sticking those ribs out or rolling forward. And let's think about stacking our ears over our shoulders, shoulders over our rib cage, rib cage over our hips, hips over our knees, over our ankles. And let's go ahead and take a few deep breaths from there. You can have hands on your belly if you want. If you wanted to make this that t breathing big inhale to expand, exhale, pull everything in and up just like that. As you inhale, you're going to let the pelvic floor drop and exhale. Everything comes up and in while you're doing this. Really paying attention that that rib cage is over your hips. These are all things we do to kind of turn on our core, but also making sure that we're not holding tension up here or in our glutes. You want to be relaxed, but you want to be stable. I know that' a little challenging, but doing the best you can. All right, so let's start. I'm going to turn to the side. Now. If you are someone who maybe has a hard time or doesn't feel like going all the way down to the mat with some things, I am going to use a chair as a modification or as an option, I should say. So please. I'll show you how to use it. Sometimes I'll be using it. Sometimes I'll go down the floor, pick what is best for you. What I always say is be where you are today. So I'm going to turn to the side. I'm going to have a chair here as an option, but let's just do a big inhale up, exhale down in front, front inhale up. And we're going to exhale and we're going to fold. And from here I want you to let your body hang. You can even do a little paddle of the feet right through here. And then slowly lift up about halfway, really flattening out that back. Take it down. Then big inhale up, exhale down in front. Inhale up, exhale and fold again, letting your body hang, releasing that tension. So the goal with this workout is going to be able to get the energy going. We'll have some things that are a little more active. Go ahead and come up halfway, flatten out that back and slowly down one more time. Big inhale up, exhale down, inhale up. Fold it over one more time. And if you can't get to floor, you can have your hands here on a chair or bench or sturdy couch, countertop, whatever it is for you. So the goal here is to get the energy going, get that flexibility, mobility, a little bit of strength, but also to give you options to make it work for everyone. So from here, we're going to step it back into that high plank. So if that is not right for you, you can be here on the chair, or you can even be a little bit higher on the chair if that feels good for you, or even a slight bend in the knees. But if you can, we're going to step it back to here and here. We're just going to take it up into that down, dog, and then we're just going to go to the plank. All right? So you're here if you need to. You can also go to all fours if that's a better option for you. All fours. Use your core to lift. And down dog. What this looks like from the chair is we're going to be here and we're going to stretch it back. Think of it just as a stretch through those hamstrings, and then you just slowly bring it forward. And again, if you need to be a. A little higher on the chair, you can. So you pick what you need in this moment. Is it more of that stretch through the hamstrings? Is it more of coming to all fours so you get this little stretch through here, or is it. You want that core work in your plank one more time all the way through, and then let's slowly lower it down to all fours. So you're on all fours and we're going to roll through that Cat. Cow. Now, that's not for you. You can keep it standing here, round, and here. And I want you to find your own pace with this, right? And really thinking that you're working through your entire spine, especially that lower lumbar spine, right? So lift and then roll it through standing or on your knees, whatever is better for you. And One at your own pace and come back to that neutral spine. We're going to take one arm. We're going to reach under. You're going to sit back into that child's pose. And if you're standing, you're just going to reach under across your chair. And then you're going to use your core to come back up and other side. So we're going to alternate between this. You decide how long you want to stay in that stretch. If you want to hold down a little longer, you can right through here. If you want to just hold that stretch, or if want to move through a little more quickly up to you again. If you're on your chair, you can just stretch it under through here, either across the chair or just across your body and bringing it up. Or you can even be on your knees with that one more each side stretching through and then right through here. And then let's just sit back into the child's pose. So you can either have your hands on the chair or you can stretch back all the way into the mat. I want you to try to open up those hips, reach those fingertips away from your body, press those shoulders down just gently here to here. You can hang up there as long as you need. And then we're gonna come all the way up. So I want you to start from a seated position. Position. I'm going to show you this from the chair in just a minute, but we're going to come up to a little kneeling squat. So you're here. I want you to stretch out those hip flexors, and then you're going to take it down. What you're going to think about is connecting with the core at the top, squeezing in the glutes. Connecting. Stretch through here. Just through here. Kneeling squat. Now, if that is not right for you, you can just sit on that chair and do an actual squat. Right. Aiming to get that stretch to here. A couple more right through here. And if I didn't mention this, this is a flow, so we're just going through it. It doesn't mean that we won't have breaks to grab a sip of water. Is my water on here? I don't know where it went, but we will be working through this. We're not worried about intervals. One more right through here. And from here, I want you to take one foot forward, and we're going to get that little hip opener stretch. So that's not comfortable for your knee. You can roll up underneath or you can take it one foot alongside the chair. So we're going to start with that. And I want you to think about opening the hip flexor. Can even walk that front foot out just a bit. Little stretch, little forward and back. And then let's reach those arms up so if you're standing, you can use your chair for balance. You can reach one arm up. And then we're going to move through this. We're going to take it down to that world's greatest stretch. So if you're on the chair, one hand on the chair, and we're going to reach it up. So coming all the way up, big reach. We love this one, right? And then reach it through. Coming all the way up. Big stretch and reach it through. We're going to stay all on one side, but I want you to think about opening through the hips, right and here. And reach it up and here. One more and just hold. We're gonna hold here. And now I want you to hold the arm up, but let's drop the knee back, knee down for four. Three. If you're on the chair, just use it as you need it. 2. And then I want you to hold that back leg up so you've got that nice long stretch. And let's three move through with our arm. Four, three, two, one. And from here, team, let's go ahead and switch it back to where we're leaning into a hamstring stretch right through here. So we're here. If you're on your chair, you just move from here to right here. So sit back, and I just want you to take. Take that outside arm, and we're gonna do a little scoop as we lean here. Outside arm. Whatever version of this is good for you. If you want to keep it a little higher, that's okay, too. And then switch here. Breathe. Switch the direction of your arm. Lean it forward again. Now we're going to switch our legs. So I want us to come to that high plank. If you need to, just switch your legs with hands on the chair. But we're coming back to here, and we're going to reach that leg forward. So again, we're going to start down. So if you're on your chair, you're just here. And then as we move through, we'll drop it here, reach it up here. But if you're here, find that good position. Opening up the hips, that bothers your back knee. You can. You can cushion it, roll up your mat, whatever you need to do. You can even move this hip out a little bit. Most of us are pretty tight in those hips, so always good to have it through here. And then let's take it down, and you can reach it up. So let's take it through that world's greatest stretch. We're going to drop everything down. As we reach under, we're going to push up and stretch. So building a little strength in that lower body, as well as that spinal mobility, hip mobility, all the things we love and breathe. One more right through here, and we're gonna hold it up. So from here, we're gonna keep the top arm up. You're gonna drop that knee down for four, press it up. Three, two, one. You're gonna hold the knee up. Big stretch. Reach under 4, 3, 2, 1. And go ahead and drop it down. Sit back into that hamstring. So we're here. Pull the toe towards you, you. And as we scoop that outside arm, you're going to do a little sit for a stretch and reach. If you need balance, grab balance again, you can do this standing on the chair and then reverse. So not your traditional yoga flow, but getting you a mix of that movement, that yoga, that mobility and flexibility. And go ahead and take it back to here. And let's just take it first back to that child's pose. So I want you to bring that knee back and stretch right here so we can stretch through the wrists, give our hands a little break. And if you're on your chair again, you can be here or here sitting back, and then we're going to move through. I'm going to show you from the chair first. While you're in that child's pose, maybe just turn your head, your head to look at me. We're going to move through our world's greatest stretch. So from here, from the chair, you would just be here. Reach, Step it up here. Reach, step it up. If you're on the floor, you can either go from your knees or you can go from that high plank position. So coming out of that child's pose, up on the plank, if you want, we're going to step through, reach. And here, step through, reach. Take it back. Down, hand, up, down, reach. Taking your time. This is all at your own pace. One more each way. And wherever you are, you're going to take that front leg and you're going to come up out of it, and I want you to take it into that warrior. So you're here, you're just standing here, right? So if you've got your chair, you can be to the side. We're going to keep this standing. So whatever you need for balance, turning that toe out and here and here. From here, let's do a little fold over into it. Little stretch, and then open it up. Fold over, open it up. One more just like this and open it up. Now that we're here, we're going to press out of it. Big stretch and get low. Big push out of this. Reach to the ceiling and get low. One more big push out and get low. Big reach. Looking over for four. Three, two. Take it center. Turn those toes out. Right, we're gonna take it here. Sit low, and I want you to hold it here and just little stretch side to side. If your legs are burning and you need to take it a little higher, that's okay. Just giving you a little break. Giving those arms a little stretch right here and here. All right, team, let's turn to the other side. So whatever you need to do to get into it, don't worry, you can step back into that high plank. You can just rotate your feet like I did. Doesn't matter. But we're coming into that version of warrior right here. And we're gonna fold it over. Big stretch. Then we're staying low in it, but we're switching our arms, right? Fold it over. Yes. And arms and reach. And arms right through here. So we're going to push out of that lower leg. Coming up and taking it down. Coming up and down. Right through here. One more and down and just reach. Look over those fingertips. Right through here all the way. And bring it in the center. Walk those feet in. And let's take those arms behind. All right, so we're here. We're gonna go here. We're just gonna bring our feet forward, and we're gonna do a hinge. All right, what we're doing with our arms here, and whatever version needs to be good for you. If you can get your arms here, great. But opening up the chest, if you need to be over your chair, we're just gonna hinge. We're gonna bring it up. So just practicing that hinge motion, which we do a lot, but often we're holding, holding weights in the front right here. This is going to open up our chest. Really work on mobility through those shoulders and up. Now let's move those hands behind our head. Let's take it to that deep squat. You decide how low you want to get. For you, if you want to sit on the chair, sit on the chair. If you want to be here, here, Keep those elbows out wide so we open up the chest. Here we go. Sit low and drive it up. You do not have to get as low as me. What do you need in this moment? Do you need more of that deep stretch? Are your legs burning from your workout yesterday? You need a little less. That's okay, too. And here, and let's get one more right here. And whatever you want to do, if you want to shift side to side, if you want to have your hands on the chair, opening up those hips. 3, 2, 1. Let's bring it up. All right, so little break from our yoga moves, and let's just tap it out. Scanning the room to see if I can find my way. Water. Anybody see it here? So while we're tapping forward, we're going to reach those arms up. So a little bit of cardio mobility. I see it. I'm going to grab it. You grab yours. Grab a sip of water. Here we go. We're tapping forward and up. So quick little break. Getting some cardio mobility again. Keeping that energy up through our yoga inspired and flexibility moves. Now let's take it to the back. So we're going to step and cross, step and cross. Rainbow arms mobility, little gentle cardio. If you want to take it up a notch, you can, but you don't have to. There we go. Step and step. 4, 3, 2, 1. Let's take it here. We're going to take it to a little inchworm. You guys know this is one of my favorite mobility moves, but I'm going to give you options. So from here, you can hinge it forward and you can walk it out. Hold for a count or two and then walk it back. If that's not right for you, you just walk as far as you want want, or you fold it over and you walk those hands forward on your chair. So you do you be where you are today. Let's just get a few little inchworms to make our way back to the mat. Fold it over, walk those hands out. If you need to drop to a knee or two, you can hold it here and take it back at your own pace. Whatever this is for you. How do you need this stretch for you today? And here, walk it back and up two more. Just like that, wherever you are. And one more, we're gonna hold it here. And if you're modifying, I just want you to keep your hands on the chair or drop to those knees. And if you're able, if you're on the floor, we're going to come all the way down and we're going to press up in that cobra up dog. So we're side to side looking into that. If you Want to be on your chair? You can just open up, rolling through your back here, Whatever feels good for you. You don't have to come all the way down to the floor if that's not right for you. And then we're gonna prop back up to that plank and push up to your down dog. So just a few little versions of up dog to down dog, whatever that feels like for you. You want to fold over into that plank. Slowly down. It does not have to look like, again, your traditional yoga flow. That's not what we're doing here. You just want to get that stretch right and curl those toes, pop up into that down dog, right? Lift those hips. I know this is really tough for me, so I really try to press those heels down, taking it forward and down, bringing it up, looking side to side. And one more time, pop it back and slowly lower down to all fours. And we're going to come sitting in that 90, 90 position. So we're here. So really good hip mobility and flexibility ability. So if this doesn't feel good for you, I want you to take that chair and take it here, and you're just gonna roll through just like this. When we get to the stretch, you can turn into it, right? Roll through, turn into it. I'm going to give you some options, but if you need to do it seated in the chair, take it seated. Otherwise, join me on the mat. We're here, so we're gonna roll those hips. Now, whatever you need this to be. If you need your hand hands to balance, and you want to roll one knee at a time to open it up again. If you need to sit on the chair, that works too. Open it up here to here and here to. And let's take it over to one side, and I want you to turn your body into it. So you can start with this, you can fold over into it. And then if it feels good for you, take that foot back and bring it into that pigeon pose. Now, this is a way that I tell sometimes my prenatal clients to get into pigeon. If it's hard for you to come from the plank or it's not appropriate to come from the plank, you just start in that 90, 90, and you turn into it, and you find what feels good for you. So you want to feel that hip stretch, but if you can, you're going to get that hip flexor stretch here. So we're getting both sides of the hip opening from the hip flexor, and then also that glute, that piriformis. If it feels Better for you to come all the way up. Come all the way up. Now, two options. You can just hold this, or you can take that back toe. Go. And you're going to take that front leg. It's a little challenging, so just hold it if this is not right for you. And we're going to pop back into the plank. Watch that. And then fold it in right through here. Pop back into the plank and bring it in. If you want a little extra core, a little extra upper, you can a little extra glute, but otherwise just hold it and we'll get one more pop it up. And here, hold that stretch for 3, 2, 1. Roll those knees over to the other side so you're back into that 90, 90. And again, find your way into it. If you're just. Just turning, especially if you're on that chair, just turn into that hip. Stretch if you can lean into it. And if you can, I'm gonna pop that other leg back. So find what feels good for you. Maybe it's being a little higher. Maybe it's that foot a little further, a little further up. But you find that stretch perfectly fine to hold it in the stretch. If you want to add a little movement, we're just going to get four where we pop that leg back and then we come back into the pigeon. But only if that is right. Right for you. Here we go. Pop it back in your pigeon, take it back, use your core to lift, and then really bring that foot as forward as you can to get that stretch core. And here. And one more. And here. Find that stretch. Excellent work, everybody. So we're going to turn it on our side. We're going to bring those knees out in front, and we're going to lift up into that side plank. If this is not right for you, you can be on the chair and you can just do a little stretch here to here, here, here to here. But if you can, you're going to join me right down here. We're going to lift it up, and you're going to bring that top elbow to knee in. Or just your elbow or just your knee or just your hold. Here we go. We're bringing it in. Extend it out. Can do this elbow on the chair, too. So a little bit of bonus core. If you'd rather just hold it, that that works, too. Four foot can tap down or keep it up. Now we're feeling the energizing part of this, right? And stretch it down. So little stretch here, come up right here. Little stretch here. And the Little Mermaid stretch Other way. Right through here. Swing those legs around. Let's get the same thing. Other side. So we're here. We're taking it up. If you want to hold it or have your elbow on the chair, you can lift it up and hold top knee to elbow or any combination in between. And breathe. Last one. Take it down, big stretch over and bring it up. Stretch it over here. And then let's slowly come down and roll over on to your back. If you need to take this just seated in the chair, you can. We're gonna do a little tuck of that pelvis. We're gonna roll up to the bridge, and I just want you to take this nice and slow. So, yes, we're getting a lot of things working here. We're gonna zip up our core, tuck slowly down general. Generally, this is pretty accessible for most people, but if getting on the mat is hard, you can just stay seated. We're getting our glutes and hamstrings for strength. We're getting a stretch through our hip flexors and a lot of core and lower back. And let's get one more, and then let's just slowly take it down. We're going to take those arms and those big arm slides. Little mobility since we're here. Breath, big stretch, and bring it here. I'm going to slide down so you can see. So it's essentially just like you would do. If this is too much on the floor, just take it on the wall, Stand on the wall, slide those arms up. Take them down. Up. Take it down. Just a couple more. We are almost there. Now comes the fun part, and I really mean fun this time. Hug those knees in. Let's take one knee in. You can do those seated as well, either grabbing on top of the shin or underneath. Just pull in gently, take it across your body and reach and stretch. So whatever that means for you, if you're just holding it and you just pull in gently, if you can take it all the way and get that stretch and then back to the center, pull that other knee in right through here. And then if you want to take it across your body and let's just finish just flat on the mat. Watch that chair. Turn those palms up. If you're seated, I want you just to find a comfortable seated position. Position. And I want you just to do a little check in with your body from the top of your head down to your neck, your shoulders, your rib cage, your torso, your pelvis, down to your knees, all the way to your ankles, and just feel. Hopefully you feel energized but also relaxed. Like, you got some mobility, you got some strength, length. You worked through your body, but you got some recovery as well. You can stay here as long as you need. We're gonna get from the mat one big deep breath in and out. Thank you so much for being here. You did it. That was your energizing yoga for all bodies workout. Great job, everybody.