35 Minute Mini Band Yoga I Momentum Day #4

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your mini band yoga workout. This is day four of your momentum challenge. In this workout, we will take yoga inspired moves to get strength, mobility and flexibility. And we will incorporate a mini loop band. If you don't have a band, that's okay. You can still do this workout, but if you do, we will put it in for a little extra burn. Are you ready? Let's do it. So we're going to start standing on your mat. Just take your feet shoulder width apart. You can have your bands if you are using them over to the side. We're going to be adding them in as we go. Just roll those shoulders to the back into the front. And I want you to just check in with your posture. Relax in those shoulders, pull them up, back and down. Make sure that we're not bringing those hips forward or pushing them to the that. We're stacking our ears and our shoulders and our rib cage and our hips and our knees and our ankles. Knees are soft. Just getting a good feel for that. Breathe. Hand on your heart, hand on your belly. And just take a couple minutes just to center that breath. So because we're going to be adding the band in here or there, this won't move as smoothly as your traditional yoga flow. Some of you might like that better, but we'll be adding it in here and there. And then when we're adding lower body, if you have a thicker band, that's a better option. For more resistance upper body, you might want to stick to a thinner or less resistance band. It is up to you. If you only have one band, use what you've got. If you don't like adding it in, just do body weight totally fine. So breathing. Remember, on that inhale, we're going to expand through the sides. On the exhale, we're going to pull that deep core in and up. And then I'm going to turn to the side. It's up to you. We're just going to do a big inhale up. Exhale, hands down in front. Inhale up. Exhale and let's forward. Fold over. We're going to get a little petal of our feet and then I want you to slowly roll it up. Inhale up, arms out to the side. Exhale, palms down. In. Inhale up, arms out to the side. Fold it over. Pedal those feet. We're going to do that one more time. Then we're going to add a band with our upper body. So slowly rolling it up one more Time. Big inhale. Exhale. Down in front. Inhale, Arms out wide. Pedal those feet. Hopefully you're close to your bands. And then I want you to grab a band for the upper body. We're going to hold it on on the outside so we're here. So starting here, slowly roll it up. Grab that band. Inhale up. You're gonna reach to the back, and I want you to pull down behind your head if you can. So you get that chest opener. Exhale, fold it over. And then same thing. Pedal in the fe. One more time. Just like that. Slowly roll it up. Inhale. Instead of arms out, we're going out to the side. Exhale, pull out and down. Chest opener. Take it up, fold it over, petal. And then put that band on the mat. I want you this time to put your hands through. So your hands are through. You can make a fist or hands down. And we're going to do that two more times, except we've got our hands through the band. So slowly roll it up. Take it back a little tougher, right? If you don't. If you aren't. Don't have enough. If it's too much resistance to bring it back. Just take a little bend here. Slowly fold it over last time. And slowly bring it up to the back. Yes. And then we're going to keep it down in front. So I want you to take those toes out nice and wide. And from here, you're gonna go up and down. So I'm doing a little plie squat. I'm doing a little push out with my arms at the top. And breathe. Think about that core engagement as you exhale everything in. In. Yes. Two more. Last one. Hold it here. I want you to press out gently. We're going to lift the shoulders or, sorry, lift the heels as you keep that Resistance Core engaged. 4, 3, 2. Relax. Good. We're gonna keep it here in our upper body. I'm gonna turn it here, so I want you to angle. We're gonna hold at the back almost like a little bow and arrow. And we're going to turn into that warrior pose. Right? So we're here. Lean into it. Press it back to center. Lean into it. Back to center. If you want to step into it, you can take it back to center. Stretch it out so you're stretching out while you're pulling back. Back to center. Let's get two more center. Last one. Good. We're gonna take same thing. Other side. So you're going to switch your arms. Start with stationary. You're here. Toe out, back to center. So pull and pull. Pulling this elbow. Push and pull, I guess, rather. Right. And then if you want to step into it, you can. Yes. Last two, Last one. And relax. Good. Go ahead and keep it here. This time we're going to put our feet through. So I'm actually going to switch to a heavier band, so a thicker band. Put your feet through and let's bring it above our knees. So we're going to take it. Shake those arms out, do big arm sweep up. And then I want you to sit into that chair pose. So, yes, it's a squat. Hands down, if you can. Extend up through the legs down. Press the knees out. Sweep it up and bring it up. Watch me for that sequence again. Arms sweep up, drop it down. Press those knees out. Hands down. Lift it up for that stretch. Down, press out, sweep it up. Let's get two more. Big arms up, take it down. Knees out. Here, extend it up. Here, sweep up. Last one. Arms up, take it down. Knees out. Here, extend it up, take it up. And here. Watch me. Right here. Just little lift and lower. So stationary leg, breathe into it. Yes. Four more. Four and three, two, one. Other side. Little lips. Breathe. I know. Yes. Four more. Four, three, two, one. Relax. Slide that band just mid calf while we're here. And we're just going to step it back and reach. So we're here and back. That band is going to slide a little bit. That's okay. Push back in the glute. It's often more because of our pants and less because you're doing something wrong. I promise you're not. It's just the bands are going to move. Two more. Last one and you can just switch your legs. I'm going to switch sides so you can see it a little more clearly. Core zip, big reach. Press back. You can play around if you need to move the bands. And back and reach. Good. There we go. One more and relax. Good. Go ahead and slip your feet out. We're gonna grab maybe a medium band if you've got it, and we're gonna put it on one foot. So we're taking it here. Watch me. I want you to take those toes out. I want you to take it down and bring it up. A little bit of balance, right. So it's a little bit of a windmill. We'll keep both toes out. If it feels like too much, you can again do it without the band here and up. So you're working against the resistance of the band. Looking up. 4 and 3, 4, 2. Last one. Turning into it here. We're going to take it here. I want you to lift that leg up and down so you've got this resistance. Breathe. Four more. Four. So a little bit more movement in this yoga today than static poses. But I want you to drop that knee down. So if you need to, you can drop it to here and get that little stretch. If you're able, I want you to drop it here. Take this hand down, pull up, drop it down. Elbow up, drop it down. If you need to keep the knee down, just pull that elbow back. Right? So we get that stretch through that leg, that runner's lunge, Right. Low lunge, and that work. And then if you can, right here, take it here, a little stretch. Pull into it, lean over into it if that feels good for you. And then stretch forward on that hip. Right? Take it back. We'll go active stretch and lean over into it. You can take this standing, too, if that's not working for you. And then here. Yes. Hip flexor. Take that band off, make your way up to your feet. All of that on the other side. So we take it here. We're starting almost like that triangle or that windmill, with or without the band? Whatever works for you. Toes out here. We go down, all the way up. Really lengthen through the top of the fingertips. Push through that resistance so you're pushing through the foot. So we get those obliques and we use the band to get lower and more of a stretch. Four and breathe. Yes. Three, two, Last one. Turn into it here. Switch that hand. You're just gonna lift and lower. Core engaged. Front leg is stabilizing. Good. Four more. Four, Three, two, one. Slowly drop it down. You can stay on the knee. Get that little stretch forward. Stay on the knee and just pull that elbow up. Or if you can get into that stretch, hand can be here or here. And as we row up, lift that back leg. Get the stretch and down. Row it up, elbow up. If it feels like too much, just do that. Runner's lunge, low lunge, or you can even do it. Body weight right here. Four. Three, two. Last one. Good. Bring it back. Stretch into it. So hand down. Pull the toe towards you and use that band to get a little deeper. Stretch right? Then take it forward. Stretch into that hip flexor. And then take it here, lean into it. And then take it forward. Slowly. Take that up. Bring it up. Take those toes out and slowly round it up. Shoulders. Yes. You're gonna have one hand here, one hand here. So we're gonna keep with our meeting or our lighter Bands and watch me here. I'm just gonna push down for triceps and I'm gonna bring it up. So my bicep is working here, so a little bit of upper body toning. What we're going to add to it is step into it here and bring it up. Lean into it and bring it up. Yes. Lower body and upper. Last two, last one. Hold it here. 4, 3, 2. Good, bring it up. Little stretch through that top arm. Bring it back. Yes. Lean into it. Whatever is good for you. You don't have to arch in the back. We're mainly getting that stretch in the top arm. 3, 2, 1. Switch your arms. So watch me. I just did that little flip. Holding with the biceps, pushing with the triceps down and up. So nice and tight. And breathe. Right, good. Turn that toe out, lean into it and press. Take it here. A little stretch and a power all the way up. Last two, one more. Hold it here. Three, two, one. Bring it up. Get the stretch and then you're going to bring it behind your head. And again, you can make this a little bit of a lean back, but mainly what we're going for is that shoulder. Right, Good. Breathe into it. Shake it out. Let's grab a sip of water as we can. Shake everything out. So we're kind of alternating between using the band for upper body and lower body. Again, if you don't have a band, totally fine. We're keeping with our lighter band and we're going to take it down to some flows through our plank position. If it's not appropriate or you need to modify for whatever reason, whether that is pregnancy, early postpartum healing, a diastasis recti, just take it down to your knees. I'm going to give you those options. Otherwise, modify if you need to or take it up. We're going to put the band here. Watch me, guys. We're gonna reach it up, we're gonna take those hands down, walk it back either to your knees or to that plank. We're holding that high plank. I want to. I want you to create as much tension here as you can to open up those shoulders again, whether you're in that full plank or whether you're on your knees. Breathe. Holding. And then we're going to drop the knees, if you're not already, and then bring them up. Keep that tension. Drop the knees and bring it up two more, just like this. And up. Last one. And drop it down. I want you to step, sit back into the child's pose, but keep those arms out. If you can little stretch, bring it back up, knees or plank. And we're gonna reach and back, reach and back reach. Knees are fine, too, if you need to be in that quadruped working the shoulders. Four, three, two. Last one. And relax. Good. Stretch it back again. Child's pose right here. And we're going to turn it over onto our side. So we're keeping it here with that upper body. Top hand here on the elbow. This hand here. Knees are here. I'm just gonna lift and pull and drop it down. I want you to start. You're pulling the elbow up. Band is down. Trying to keep that hand on the ground or here, whatever is better for you. And then if you can lift up on the toes, we've got four more. Four, breathe. And three knees are fine too. Last one. And relax. Take it over. Stretch that arm over to the other side. We're gonna get the same thing here. So this hand down, cross it over. Starting on the knees, core is engaged. Pull that band up. Upper body and down. There should be one side that feels a little easier. It's easier for me on this side. That's flexibility, that's tightness that you may have. It's feeling good for you. Up on those toes. Here we go for four. And breathe. Three, two. Last one. And relax. Coming into a seated position, you're just going to stretch over and over, keeping the upper body working. Just stay seated. Grab that band up at the top. If you need to modify, I want you to stay nice and tall if you're avoiding that direct core work for any reason. Otherwise, if we can, we're gonna lean back just a little. So nice and tall or leaning back, I'm gonna pull my elbow down. I'm gonna bring it up, Pull my elbow down. Bring it up, down and up again. You can be here too. If you want that challenge. You can take it up. Boat pose. Ah, right. Last two. One more. And relax. Knees out. So a little stretch here. So I want us all just to take a second to really lean into that. Let your head and neck relax and breathe. So switch it, if you can, to a thicker band hand. We're going to come up onto our feet again, but this time, let's put it above our knees. Take your time. Slowly. And we're gonna bring it up here. So what we're going to do is we're going to be working our way back into some down dogs and some up dogs. Again, I'm going to give you a modification, so I'm going to show it to you. First. So at your knees, we're going to reach up, we're going to fold it over, step back to your knees. Here's your modification. And you're here. When it's time for up dog. We're just coming up to that cow and then down to cat and then to down dog. We're here. So again, staying from knees to down dog and then up dog is your cat for. For whatever reason you need to modify. And then if you can, walk it in here with me, slowly bring it up. So big. Deep breath in. Fold it over. Step back to knees or step back to plank. And then push up into that down dog. From here, let's lift one leg up. It doesn't have to be super high. It's not going to get as high as it will without a band. And then switch it here. Back to plank or back to knees. Back to down dog. Other side again. You won't get as high. That's okay. Drop it down. And then slowly lower down. So you're either from your knees going up to that cow or you're pressing it up to here, looking over your shoulder. Let's take that again. So I want you to press up to down dog. From knees or from here, really lift those hips to the ceiling. You can get that foot pedal if you want. I know it feels good. I know a lot of us worry that we're not getting enough of stretch or we don't have perfect form. Clearly I don't, so don't even worry about it. Let's lift one leg up to the sky. Hold if you can. Take it down, back to plank or knees. Push back up into down dog. Take it up slowly. Down. Back to plank or knees. And then up into that cat, cow or up into that up dog. Shoulders down. Look side to side. Right. And breathe. Good. Taking it. Stretch back. Child's pose. And relax. Right here. Slowly roll over on to your back. We're gonna take it here, bringing it all the way down. Keeping that band above the knees. Let's take the arms over the head and bring them nice and wide. We're just gonna lift up into that bridge slowly. And then take it back down. Slowly connecting in the core, lifting up into that bridge. Everything in one more, bringing it up high. And then from here, let's take those knees. Let's take it out and in. Keep that chest open. Arms up if you can. Keep those hips high. Connect with that core and breathe. Got four? Yes. Three, two. Last one. Slowly bring it down. We're gonna keep it here. Bring Those knees up. So modification. I want you to keep the knees down. We're just gonna lift and lower. Lift and lower. If you can bring them up, we're going to extend out and out. Slow and controlled. If that's not appropriate for you, you just keep the feet down and lift the knees. Three, two, one, more. I know that band is gonna slide. That's okay. Relax. Slowly reach down. Adjust that band. Keep it on your knees. Roll over to your side. Bring it all the way down. Hips are glued, feet are glued. We're gonna lift into that clamshell, right? So opening up wide again. You can do all of this just body weight. Totally fine. And breathe. 4, 3, 2, 1. Extend that leg out. And just little tiny circles. So little Pilates, right? Feel it in that hip. Reverse it, right? Reverse it back to the front. A little bit bigger. And to the back. And relax. Take that foot down. Come up on that hand. Stay on the knee first. We're gonna do big scoop over, reach slowly down. Inhale, exhale. Pull everything in reach. And down. Two more. Just like that. Big scoop over and down. Last one. Hold it up right here. Lift that leg. 4, 3, 2, 1. Relax. Swing those legs around to the other side. We're gonna take it all the way down. Clamshell first, so relax. Relax your head and neck. Take your time getting there. I like to be at about a 45 degree angle, but it is up to you. Feet are glued, Hips are glued. Here we go. Open and down and breathe. Down. Yes. Four more. This is my tighter side. It's a little harder to get up, but I'm going to do the best I can. Whoo. One more. Extend it out. I'm going to roll leg circles to the front. Really small and reverse your direction. So we are sneaking in some Pilates base moves, but good to get it all together. Back to the front. Woo. And back to the back. Good. Drop it down. Come up onto that hand. Big scoop up. Lift the hips if you can. Here we go. Bring it up. Stretch slowly down. Bring it up. Stretch and down. Yes. One more. Hold it here. Lift that leg for four. Three, two, one. Relax it down. Good. Bring that band right below your knees. This time. Come down onto your back. We are almost there. And we're gonna have some more static holds towards the end. Keep it going here. Water if you need it. This time I want you to have those feet glued together, those knees out. So we get those outer thighs, but we're also getting those inners. Bring it in slowly. Roll it up and drop it down, so you're keeping the tension again. If that band rolls or it slides down, that's okay, too. Just keep the tension and breathe. Keep lifting. Connect with that core at the top. Almost time for some static. Hold some longer stretching and breathe. Two more. Last one. Hold it at the top. Four, three. I know. Counting slow. Two. And one. Relax it down. So I want you to slide that band on to your feet. I want you to get a little stretch here. If you can feel that stretch, breathe. Then we're going to keep that band at your feet. So if you need to modify, especially if you're avoiding that direct core work, you're going to lift your feet from here or lift your feet from a bridge. It's up to you. Otherwise, we're going to take it here, and I want you to think dead bug, right? Extend it out, pull it in. Press against the resistance as you're going out. But I also want you to think about pulling, pulling that knee towards you, right? So you're pushing, and you're pulling. Four more here. Three. Yes. Two. One more. So I want you to hold it here. Last thing. We're gonna hold it here. If you're modifying, you just keep those little marches. But we're gonna hold, and we're gonna pull. Pull in, push out small little pulses. Four, three, two. Other side. Yes. Keep marching. If you're modifying. Four, three, two. Relax. Hugging. Yes. All right, I want you to take those knees out. Keep the band right where it is. Now we're gonna get some quick stretches. So this yoga mini band, we are using more active yoga, more of a power flow. So we get some sculpting, some toning, but we want to get a little stretch as well. So let's take that band again right up to here. Pull those toes towards you. Then gently slide one foot out and just use it. You're using it kind of like a yoga strap, right? You want to lift those shoulders. Get a little higher. You can. It is up to you, whatever feels good. And then with that, let's cross it over to here. So again, you're holding it. You're holding it. You want to add that opposite knee there to get a little more of a stretch in the hip. That works as well, right? Slowly, let's switch to that other foot. Take it up. You're here or you're here? Yes. Feel that stretch. Flex that foot and take it here. Bring it in. Yes. Let me keep it on one foot. Slowly roll to the side and roll it up. We're going to sit in Front again with it here. Fold it over. Get a little stretch right here. Leaning into it here. A few deep breaths and then come to a seated position. Let's take those knees out. So I want you to have one arm up, one arm down and I want you to treat it like a stretch right? So that might be hard to get to. Do the best you can. If you can't get that reach, just bring them here to here. But if you're able, it looks like this. Opening up. Pull those shoulders back. Get that stretch. Ah. Make sure to like this video and to subscribe. Let me know what you thought in the comments. Let's switch that other side if you want to see more. Trying to come up with more ways. Sometimes it's hard. The other side is usually harder to get into. That's what it is for me. If you can't get there, just go elbows down, elbows up. Let me know what you thought in the comments when you subscribe. It helps me be able to keep making completely free workouts for you, so make sure you hit that subscribe button, turn on those notifications and then you'll always know when something new is coming out and when we have live workouts or events or challenges. Take one stretch over here. Yes, good. And other side stretch and let's come on to our knees. Just want you to roll through Cat Cow at your own pace, releasing that back. If you're looking for a little more support and accountability, make sure you click the links in the description and join us in the Body Fit Athletic Club. That is where you can get guidance and direct support from myself, from Vivian, our Body Fit dietitian. Slowly roll back onto your feet. We have events every week, we go live, we have Q and as we cover hot topics and it's a really great supportive community. So join us over there. You can also click the link in the description below. Slowly roll it up Big stretch over to find out more about my ebooks, my program's nutrition guide, and how to be involved in our Body Fit community. Thank you so much for joining today. Roll those shoulders back. One big deep breath in and out. You did it. That was your mini band yoga workout. Great job, everybody.