32 Minute Power Yoga | Ignite Day #22

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your power yoga workout. This is day 22 of your Ignite challenge. Today is active recovery. We will be getting some traditional yoga inspired movements, but adding some power. So muscles will be burning, heart rate will get a little bit up, but we'll also get that flexibility and mobility that we love. You don't need any equipment for this workout, just some space to move. And of course I'll give you lots of options. Are you ready? Let's do it foreign. Let's start with a full body check in. So we're going to take our feet slightly wider than shoulder width apart and roll those shoulders up, back and down. Try to release that tension. We're going to focus on our breathing. Inhale to expand all the way around. Exhale in and lift. So this is just to prep our core. We don't have to breathe this way throughout the entire workout, but we do want to be thinking inhale to exp, exhale, everything pulls in and lift. That's how we create that good stable base for all of our movement. But we're certainly not holding our breath or feeling like we have to go super big and pull it in every single time. We wanna exhale on the exertion of a movement. We wanna lift up with that pelvic floor. We wanna pull the hips and ribs together and lift up. So continue breathing normally. And then let's do a little posture check in. So we wanna make sure that our head, our ears are stacked right. Shoulders over the rib cage, rib cage over the pelvis, those hips, hips and pelvis over the knees, knees over the ankles. So making sure we're not here or here, really check in. And then from that position, make sure that those knees are soft and you're pulling the tension away or releasing the tension. I should say pulling those shoulders away from the ears. So from here let's just have some big shoulder rolls to the back. We're going to start with just a little tension release, I know, kind of like we do in our regular workouts. And then rol those shoulders before to the front. You can take them a little bit bigger, big circles. And then to the back to the front, I should say. And let's just take those hips all the way through. So nice and slow. We're going to get right into that yoga flow again. Yoga inspired moves. I don't care if it looks perfect, it's not. Does not have to be traditional or perfect. We just want to move our bodies, get the Flexibility, get the mobility and get the strength. All of those things that we get from our yoga. Let's take them in. It's a little bit strange, but good for that. Hip mobility, all the things we get from yoga. And also, I think you'll notice that on a lot of this, your heart rate is going to get up as well. Nice and wide right here. Big reach over. Turn it in. Back to center. Other side. Reach in, back to center. One more each way. And here. So walk those feet in. We're going to start with that basic chair pose. So similar to a squat. I'm going to reach those arms up. We're going to exhale to scoop down. And then we're going to bring it up to here. So I like to keep my feet a little wider. You can certainly bring them in if that is good for you. And then we're going to scoop up and we're going to come all the way up. I want you to reach back. So similar to that mountain pose, but just reaching back to get that opening of the chest and. And squeezing in the shoulder blades. Hinge. Reach down, reach up. Sit in chair. Reach down. Brush the floor. All the way up. So big chest opener. Sit low, reach up. Lengthen through the top of those hands. Reach low. Chest opener. Scapular retraction. Pulling them in. One more. Just like that. And up. And pull it back all the way up. Oh, I didn't go low. All right, from here, we're gonna go down to the chair pose. Let's walk our feet in just a little bit. And we're going to take those hands in prayer. Drop it down to one side. Open up the chest if the twisting is good for you. And then from here, open up the arms. Big stretch. Back to prayer. All the way up and back. Back down. Prayer, Other side. From here, we're gonna open it up. Bring them back in. All the way up. Big circle. Inhale up. Take it down, reach it up. Back to center. Bring it up and back. Inhale up. Last one. Prayer. Twist. Open it up. Back to cent. All the way up. And from here, we're just gonna reach up. Palms together. Reach up forward. Fold to here. Feel that little stretch. Let's just give ourselves a little few counts here. And breathe. And from here, let's step one foot back and then the other. We're into that high plank. If this is not good for you, you can always come to the knees, but we're here. And from here, I want you to step one big foot forward. And from here, let's get that little stretch opener up to the top right here. Opening up the chest. And then arm back down on the inside. Step it back. Same thing. Other side. So getting that mobility and flexibility kind of again, kind of like we do in our regular workouts. Opening up the hip, hand on the inside. Back to here. One more time here. And big stretch and reach. Hip opener to center. Core is engaged. From the knees is fine, too. That is up to you. And breathe. Step it back. So we're just gonna hop our feet in if that's good for you. Big. Inhale up. You can walk them, too. Inhale up, exhale over. Pedal those feet right here. Step back into your plank one at a time or the knees. And from here, let's press up to that down dog. Press those heels down. We're going to pedal in that down dog. So again, it doesn't have to be perfect, but I want you to lift those hips to the ceiling, press the heels down one at a time. And then slowly take it over in that plank. And then if it's good for you, slowly lower down. And you're lifting up into that up dog or to that cobra. Either one. Thighs can be off the ground or down, or you can even do modified Cobra, if that is better for you. Let's just gently look side to side right here. Curl those toes under. Press back into that down dog. Breathe. Let's move one foot forward here in the center. And I want you to come up into that crescent. Lunge. Right? So reaching back to here and breathe. And then let's take it down. We're here. Step it back. Let's do the same thing. Other side. We're here. Reach up to that crescent. I know. I feel a little off balance. That's okay, too. A little pull back in the back if that's good for you. And breathe. Hands back down. Step it back. Let's press back up into that down dog one more time. Pedal those feet and back to that high plank walk or hop your feet in. Bring it up right here. Inhale, exhale, and fold it over. Forward. Fold. Pedal those feet. So don't worry, we don't have to do our traditional Vinyasa Shabasana. Try to get my terms right. Right. Step it back to here to here. We're kind of taking it with a power flow, doing things a little bit differently. Again, if you need to be on the knees beyond the knees. Let's press up to that down dog right here. Pedal those feet. Or hold it, if you would rather hold. That works too Figure out where you need to push that stretch a little bit. I know for me it's in that lower lumbar spine. It's hard for me to really get that. So I'm really going to push through that and slowly up and over into that high plank. We're gonna slowly bring it down. Press up with those triceps. Cobra up. Dog, look side to side and breathe. Curl those toes under and press it up and back. Good. And breathe. All right, from here, step. Let's take one leg up, really lift to the sky and pull it forward. From here, crescent, bring it up right here. We're gonna stay on this same leg going forward and back from here. I want you to lift from here and breathe. We're going to take those hands down. Watch me here. You're gonna press back up to that one legged dog. Here, take that knee if you can. We're going across to the opposite elbow. We're going to the same side elbow. We're pushing it back up and then we're taking it through crescent. So your crescent is where you get a little bit of a break from being on your hands. If that is too much for you, I want you just to take it down to the plank or down to the knees and bring those knees in if you can. Hands down, same leg, press up. Three legged, bring it into plank. Knee across, knee to same side, press back up, power through crescent. Right? Feel that? So we're gonna get a lot of core, a lot of legs, everything working through. One more time right here. Take it back, press it up, take it through plank, cross center, take it back up. And we're here. Crescent, bring it up, back to center, both hands. I just want you to step it through, scoop it up, power back to get that stretch through your back. Palms on in front, big inhale up and over. Let's take one foot back and then the other. Find that good high plank position. If you need to be on the knees, you can go here and then across. But if you can push that one leg up, right, open it up, bring the knee across, try to get to that elbow. Knee to the same side, push it back up, take it forward and bring it up. If any of this is not your jam today, you just cut some things out, you can just go down dog to plank, you can just stay on your knees and bring the knees back and up. Up to you, hands back, push it up right, plank in, knee across, center, push, back up, take it through again. Crescent, remember, does not have to be perfect. Mine certainly is not. We need this yoga. Mobility, flexibility type movement. Take it back down one more time. But it is not about things being perfect or graceful. Take it across, take it here. Take it back up if you want. It is about getting the movement in your body. Take it forward, crescent up. And then I want you to open that out right to that. Warrior, since you're here, adjust if you need to. Who's feeling that in the heart rate? I know I am. So you're here. Breathe. Take it down, stretch it over to get a little power through here. We're gonna bring it back right here. Take it over. Power up. Exhale. Inhale. Down. Power up. Two more. Lean into it. Reach with the arms. One more right here. Turn into it if you can. We're going to take it down to that triangle. So we're here. Open it up. Big stretch. If that is not right for you, you can modify it here. Whatever is good, right? Walk those feet in. Bring it in here and here. Bring it up. Turn your body in if you want. I want you to reach up. Turn that airplane right. Reach it back. If that balance is not good for you, you just keep it here. Lift up. 3, 2, 1. Open it back up here. Breathe. Take it center, take it down. Let's take a break and roll our shoulders, right? We love this, this position right here. Let's get it done all the way through. Roll those shoulders back. Step it out into that other side. Warrior, right here. So adjust your feet as needed. Core is engaged. Opening up. Reach. Looking over. Take it down. Take it back up. Right, Take it down. Stretch. Take it up. Roll it back. And then here we go. Inhale, exhale. As we come up, I want you to think about closing the core. So as you pull those arms in, pull those legs in. Close the core in the center. Breathe. Down. Yes, you can. Here. Last one. Open those arms up. It's right for you. Triangle right here. Doesn't have to be perfect. Remember that. Just get the mobility, flexibility. 3, 2, 1. Open it up. Turn it here. Lift it up. Press into that foot. Find your balance. 3, 2, 1. Relax. Bring it here. We're gonna take it down. Breathe. Take it down and up. Close the core as we go up. Take it down. Big power up. Last one. Down and back down. Roll those shoulders. I know, right? Breathe. We got three. We got two. We got one. Walk those feet in. So from here, hands on the ground if that's good for you, I want you to pedal those feet wherever you are. Just like this. Catch your breath. Good. Let's step back into it. Again. So we're here. You're taking it here. This time we're gonna push up. Oh, you can do it. We're gonna pull it down to the outside, right? You're gonna push up. You're gonna cross it right in the center. One more time, push up, take it through. And we're crescent. Reach it up, back down, same leg, take it up. If that's good for you, Take it plank to the outside. Take it up. I wanted to give you some bonus core, but if you need to be on the knees, take it in the center. Hold. Press it up, take it through. Right? Crescent, take it here. We got one more time. Take it down. Same leg to the knees if you need to, but if you can, press it up. Plank. Knee to the outside, press it up. Stretch. Plank. Knee to the center, press it up, stretch and all the way through, right? Take it up. Watch me here. Pull the knee up, drop it low and reach. Pull the knee up. Power those arms back if you need to. Tap the knee down. This is good, but push those arms to the back with power. Power up. Power up. Knee goes up, arms go up. We got four. Squeeze, reach, little lean if you want. Three, get that stretch. Two. Yes, I know. Last one. Hold it down here, wherever you can be, if you can. Drop that knee in the back. Little stretch. Take it forward. Feel that hip flexor. Right hand here if you want. Open it up if you want. And stretch it back all the way through. Right here, Right, leaning into it. Pull the toe towards you. Bring it back to center. Step that foot up. Right here. Power it up. Big. Inhale in. Exhale down. Inhale in. Exhale down. Step it back. Crescent. Bring it here. We're going to do all of that on the other side. So hands down. Drum here if you can. Take that knee down if you need to. But if you can, keep it to plank. Three leg, right here. Stretch. Plank. Knee to the outside. Stretch. Plank. Knee to the center. Really lift up in that core. You can do it. Stretch. Take it through crescent. Feel here. That's what it looks like. We got two more. You can do it hands down. Whatever you need to do for you. I'm going to show you what it looks here. Stretch it back. 3. Leg, knee to the outside. Stretch it back. Knee to the center. Stretch it back. Knee here. Press one more right here. Down. Push it up. Plank. Knee to the outside. Press it up. Knee to the inside. Lift with the core. Think about that pelvis. What is it doing? Press it up. Stretch. Take it through. Power it up if you can we're going to tap it in. Drive those arms back. Back. High to low. Push. Here we go. Knee and down right. Stretch, knee and back. Tap it down if you want, but reach those arms to the back. Open up the chest. Take it up, take it back. Four more. Four. And breathe. Three, two. Last one. Take it down right here. If you can stretch it here, remember you're leaning a little bit more into it. Little stretch. If you need to keep it up, that's okay too. You can even take it here. Reach and reach. Stretch. Take that foot again. Lean into it here. Pull it back. Breathe into it. Whatever feels good for you if that's here, if that's up on your feet or if that's all the way down. But we're get it done right. Nice work, team. Take those knees to the back. You're gonna stretch back into that child's pose. I want you just to kind of shift side to side, shoulder to shoulder, sitting back into the hips. Whatever is good for you. Breathe. From here. We're gonna push out of child's pose up to cat, cow, right. Here we go. Pull it up, cats. Sit back right here. Think about that power as you come up. Use your core to lift cat and cow. Take it back. We're gonna add another level. You can keep it right here or you're gonna go cat to cow and bear plank and breathe. Drop it down. Sit back. That was my 5 year old trying to sneak in power ups. How many can relate to that In a yoga workout or a mobility workout where your kids interrupt. That's okay. That's normal. Bring it back up. Round and round. Let's get one more like this. And breathe. Bear plank if you want. Round and round from here. Let's thread that arm underneath. Get that little stretch right here. You can be up, you can be down. Whatever is good for you. We're gonna hang out here, we're gonna take that power from the child's pose like we did before, and we're gonna power it up into a push up. That push up can be whatever you want it to be. It can be push up from here, it can be push up from here, it can be push up from your toes, but we're gonna reach it under. Power up to the plank first, if you can. And then we're gonna take it to the push up. So watch me here, watch me. Once you have several options. You can do anything we just did or power it up to up to here. Push it up from here. Sit back, join me here. Power it up Knees can go down if you want. Push it up. Sit back. Child's pose. Power forward. Push it up and back. Two more. Power forward. Take it up. Last one. Power it up to plank if you can. Push it up. Stretch it back. Yes. There we go. Bring it to a seated position. We're here. Take those knees out. Whatever is good for you. If it's here. If it's here. Let your upper body relax. Head to the side. Just open them up here. All right. If it is comfortable for you, we're gonna roll the knees. We're taking it here. 90, 90 hip roll. If that's not comfortable, you just stay in that butterfly. But if you can, we're gonna go here. And breathe. Roll them over and breathe. Hands can be wherever you need them to be. If you need the hands to guide you, that works, too. And take your time. You don't have to go the same spot speed as me. Right? Here's what we're going to add on to it if we want. Take it here. Bring it up. Core stretch. Drop it down. Take it here. Really great mobility. Move core. Drop it down. You can also use your hands for this. Roll them through. Use your hands to come up slowly. Yes, you're gonna feel that opener, that stretch. Take it here. You got this. We are so close to the end here. Let's really get those hips open and feeling good. One more each side. Breathe. Other side. Take it here. Yes. Back to center. Right here. Fold it over. Let your head and neck relax. Ah. And breathe. Bring it over. We're coming onto our elbows. Taking it all the way down. If you need to stay on the knees, stay on the knees if you can. We're taking it here. Plank singles, similar to what we do in our other workouts, but I really want you to think about the mobility of it. So inhale, exhale, Power up with that core. Power up with the knees. Slowly down. Slowly down. This is is generally safe for everybody, but if this is not good for you, I'm gonna give you an option on your knees. Take it down, take it down. You can be here. Inhale, extend, extend. And down. That's another option. Inhale, lift, extend, extend. All the way down. Let's add that pike to it. Inhale, up, Up. Power. Pike. Slowly down. And down. Up. Lift. Your focus is that you're not pushing through the elbows or the toes or the knees. Your core is doing all of the work. Whatever that works for you. Lift. String on your belly button. That's bringing everything through. Let's get one more. Bring it up, Take it up. Take it up. Slowly down. Slowly down. Slowly down. Ah, good. Turn to that side. We're here. You're up on your hands. I want you to feel that stretch here. And then we're going to take it up right here. So we're here. Watch me here. I'm going to power it up. Remember this. I'm going to say sit back. I'm gonna power it up. If you can, I want you to stay up right here with me if you need to. You're gonna take it down in between. It's up to you. Ready? Here we go. Take it up. Crotch it back, reach it up. Crouch it back if you need to. Reach up, take it down, reach up, take it down. Four more up. Little crunch. Reach. Little crunch. Two. One more. And breathe. Yes. Take that stretch over. Let's get that other side. Let's finish out some core. As you can tell, our power in this workout is coming a lot of different places is now it's power in the core, power through that arm, power in the core, whatever you need it to be. If you need to come up and down in between, or if you can come up and keep it up, crouch it back, bring it here. We've got eight in three, two, one. Here we go. Reach it up, power it back, crouch it, reach and here. Reach and here or all the way up, all the way down. Up to you. Take it up. Down or crouch. Reach up and in. Last one. Reach. Yes. All the way down. Take it here. Stretch. Stretch it out. Yes, team. All right, very carefully. Down to your side. Down to your back. Open up those arms. Right? All the way through. Let's roll those knees. Open book. We're here. Get that stretch. You're gonna take it over one at a time. Stretch it to that other side. Hold for a couple counts. You're here. Arms are open wide. I'm gonna adjust my microphone. There we go. But you keep going. Open it up as you're ready. Add a little power in the core. Coming here. And still get that stretch through the back. If you want power in the core. Over here. Stretch through the back. Yes. As you come up in the center. Power and stretch. We got one more. Bring it up and stretch. Yes. Extend everything up. If you can reach it up, it's up to you. Hold it here. We're going to take it in that hollow rock to finish. So you can hold here. Get a little stretch if that's good for you. Or stretch it here. Or we're taking it hollow rock or hollow hold. So from here, this is your last move. Let's make it good. I really want you to lengthen through those fingertips, lengthen through your toes. So you're making a C. We're not here and here, right? We're just holding. Think about squeezing those inner thighs together. Squeeze those heels together. Squeeze those toes together. Lengthen nice and tight with the arms behind or at your ears. Try not to be here so we get that mobility. Hips are coming together, Ribs are coming together. Hips, pelvis tilting to really get that core. Everything is pulled in for three, for two, for one. Hug it in. Yes. Now let's get that little roll side to side. Good work. You did it. We don't need much of a cool down because we got lots of flexibility and mobility in that. But here's what we are going to do. Whatever you need for you, if you have just one minute, that's all we got. I want you to open up those hands, open up the legs. Find that position that's comfortable for you. Maybe it's not comfortable on the floor. You want to come up to a seated position, but I want you to breathe into it and give yourself a second. I know you're tempted to turn it off because you think the workout's done, but don't do it. Don't do it. I'm gonna get my mom on voice. You need this. You're here. You showed up. Power yoga, whatever that looked like or felt like for you, you showed up. And now it's time to rest your brain, Rest your body. Rest your brain. Let your body sink into the floor. Thank your body for showing up for you today, for all the ways that your body shows up for you. And your body is saying thank you for showing up for it, for your body, right? Helping it get stronger, more mobile, more flexible, be able to move better, have more endurance. Strengthening the muscles, the joints, the bones, your heart, your lungs, making everything inside of you healthier and stronger. That's what you did today. Hand on your heart. Inhale, exhale slowly roll to your side and come up carefully. Who knows? Maybe that was longer than a minute or shorter. I don't know. Thank you for being here. Make sure you check out everything in the links and in the description below. Let your head drop and please leave me a comment. Let me know what you thought. Like this video. Don't forget to subscribe and come back for more. Look, y', all, you know I say it all the time. I'm not a big yoga person, but I need to be right. We need more of this. Flexibility, mobility, strength. All the things that yoga gives us. And it doesn't have to look perfect, you know? Mine doesn't. We just got to move, right? Show up, keep moving. Thank you so much for being here. Subscribe. Let me know in the comments what you thought like this video. One big deep breath in and out. You did it. That was your power yoga workout. Great job, everybody.