Yoga Core Mobility | 28 Mins Active RECOVERY Workout

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your yoga core mobility workout. So just like it sounds, it is active recovery, it is all body weight and we're going to incorporate some yoga inspired moves and flows as well as getting a lot of core and mobility. Of course, I'll give you lots of different options to work to your level. Are you ready? Let's do it. Let's start from a standing position. We're going to get in touch with our alignment. Because this is yoga core mobility, we're going to get a little bit more core. So of course I like to start a lot of active recovery, getting touch in touch with posture and alignment. But we're also going to do some breathing for our core. So starting here, feet shoulder width apart, let's stack those ears over your shoulders, shoulders over your rib cage, rib cage over that pelvis, and then pelvis over the knees and the ankles and just being especially aware of our ribs and our pelvis. So buttoning up the rib cage, trying not to have that flare and then also making sure that our pelvis is a aligned with the ribs, not having that anterior or posterior pelvic tilt. Remember imagining your pelvis is a bucket of water. We don't want to spill it this way. We don't want to spill it this way. We want to keep it here, doing all of that while also trying to release the tension. We don't want to grip the glutes or suck in. Right. So we're here finding that good posture. And then hands on your side. Diaphragmatic breathing or TA breathing, Transverse abdominis. Big inhale. As we inhale, let's let the pelvic floor drop. Let's let our ribs expand through the side, through the back, through the belly, relax and then exhale into contract. Not a tight contraction, but a lift of the pelvic floor and pulling everything in. Right, Zipping up the core. Keep going with that. Inhale to expand. Pelvic floor drops all the way through the sides, through the back. Not inhaling up, not inhaling in, but all the way out. Exhale, inhale and lift. So keep going at your own pace, just connecting with that core. And then we're going to work our way into some basic sun salutations. If you're not a yoga person, I get it. Don't worry, we're not going to do too many. We're just going to work our way into some options and then build some more core into that. So let's bring those feet Together, not forgetting about that alignment and that core connection. But we're going to do a big inhale up. We're going to exhale. We're going to fold it over. So let's take those hands down to the ground, relax your head, neck and shoulders. You can bend your knees to do it. And then from here, let's place the hands on the ground to feel that stretch. And then you're going to bring those fingertips right up into the shin, straightening in the spine. You can even press back into the shins or the calves, making sure you're not on the knee joints to get that straightened. And then slowly down. So just a few like this, we're going to work our way into it. So bringing all the way back up, Inhale up, exhale down. This time we'll go back into that plank. So inhale up. Exhale, fold it over, let your body hang. And then we're going to lift. Straighten in the spine, fingertips press, pressing to the back. And then let's bend our knees, take our hands on the ground. Let's start by going down to all fours. So we're going to work our way into this as a little warm up, right? And we're going to sit back into that child's pose. Feel that nice, good stretch. Remember, you can always return to this child's pose. Then come back up to all fours. And from all fours, if you want, we're going to go to that down dog. If that's not right for you, you stay in the child's pose. But down dog, and then wherever you are, we're going to slowly walk our feet in. We're not going to do any hops today. We don't have to do that because we often come down a little too fast. But slowly roll it up big. Inhale up. We're going to keep our build. Exhale, fold it over. Inhale to lift. Fingertips, hands pressing, straightening the spine, pressing back on the shins. Slowly down. And again we're going to go to all fours. Instead of that Chaturanga child's pose. Instead of the up dog or the cobra, come back up to all fours, curl those toes underneath and then press up into your down dog. Now we're going to do that again. And instead, if you want to take it to the high plank, Chaturanga up to the up dog or the cobra. You can walk those feet in slowly bring it up. Inhale up. Exhale, Fold your head and neck. Relax. Don't worry, we won't stay here too long. Inhale to Lift. Straighten in your spine. Press those hands back. Feel that, guys? Good. Stretch slowly down. You can take it to your knees. Child's pose, all four or five, take it back to that high plank. And then slowly down. You can take it all the way down or you can drop the knees if you need a little extra support. And then you decide maybe you want to come up to that baby cobra. Maybe you want to come all the way up to Cobra. Up dog. Up to you. Relaxing the shoulders. Curl those feet behind and then press up into that down dog. I know it's not often that we do like a full sun salutation or something like it, but we're going to do it today. Get a little petal, but not many, I promise. And then again, walk your feet in last time. Inhale up. Exhale, fold. Let your body hang. I know. And then inhale. Press those fingertips back. Straighten in the spine. Take it down. Walk those feet back. Either all fours or high plank. Either child's pose or coming all the way down. Up dog or cobra. Curl those toes and down dog right through here. And go ahead and walk your feet in and slowly roll it up. Roll those shoulders. From here, let's do a little tap back into low lunge. So we're going to take it here. Big stretch, scroll through. And we're going to alternate. So a little bit more like our warmup. Less like you're not going to come into warrior or anything like that. Just let just yet bringing it down low lunge. But basically to give our hands a little break and then also to get that mobility that is promised in your title. Right, hold this one down. So you're here. I want you to do a little forward and back. Tuck the hips forward to get that stretch. And then I want you to bring your hands on the inside. So I'm going to angle a bit so you can see, feeling that stretch. If that's not right for you, you can keep it up top, but if you can, I want you to lift up on that back knee and then down. We're going to keep the arms here for now. Lift up and back down. Lift up and down. And here. And we're going to reach that arm up. Let's get that world's greatest stretch. Reach through. You can keep that knee up or down. Up to you. Reach through, through. And here, from here, I want you to drop that knee down. Switch your legs. I know it's a little bit weird to switch from the ground, but that's what we're going to do. Open up the hips. Let's get that mobility again. You can create a little bit more space. Taking it here. From here, press up and down. Just like that, taking it up and down. And one more, and you can either hold it up or drop it down. And let's get that rotation through your spine here and up here. And from here, I want you to walk it back. And we're just going to switch our world's greatest stretch. So you have the option switch it from your knees or switch it from the plank. So that way we're getting core and mobility. Right here. Big stretch, big reach back down. And here, if you want more core, stay up in that high plank. More upper body as well. But if you need to drop the knees up to you, get this in how you want. You can also take it from the top into that right here. Just low lunge, tap back, one more each side. Big step, reach. And here, down to the knees. Stretch it back. Child's pose. From here, let's take one arm under. Just get that stretch reach and back to center. And we're just going to switch, reaching under and taking it up at your own pace, allowing yourself to get that nice, good stretch. And here, one more from here, let's come to a seated position. Starting out here, just letting your knees drop, getting that nice, good stretch. Give our wrists a little bit of a break. And just to get a little mobility, let's come into that 90, 90. So we're going to do that switch. So again, finding what's comfortable for you here. If you want to turn more on the spine, you can. If this is not right for you, you can sit up on a yoga block or roll up a blanket or a pillow underneath or sit on the edge of the chair. But if you can, we're gonna switch 90, 90 right here. If you want to use your hands. One of my favorite mobility moves. I know we just got a lot of hip action, but we're gonna get a little bit more. And again, part of this is to give our wrists little break and our knees a little bit of a break. From here, let's get one more each side. And from here, you can just hold, turn your body. Or we're going to come into that pigeon. So we're going to stretch down into that pigeon. You're going to give yourself a second, and if that's not right for you, you just hold the 9090. How about we get a little more core with this? So we're going to keep that stretch. Hands are here. Watch me. First, we've done this before. It's challenging. Do the best you can. If you want to just hold the stretch, you can do that, too. Otherwise, big inhale, exhale to lift, lift down and down. So you're not just pushing through your hands. You're lifting with your core. Here we go in, up and down. So you're keeping that stretch. And here, if that's not right for you, you can just lift to here or here without finishing it out. But really think about using your core. Lift through the center. One more like that. I want you to turn your knee in this way. Bring those hands, get a little stretch through your wrist. We're staying on that same side. So if you were in your 90, 90, I want you to come to here, and we're going to give you some progressions of this, all right? So watch me. First, you can keep both your toes down. Inhale, lift, inhale, lift. So one and then the other. Keep the toes down. Knee comes up. Keep the front knee down. Back leg comes up. If you're feeling spicy, whole leg. And here, right here. So we're getting some glutes in the back. Your hand's going to break. And then lots of core here. Right? Let's get two more just like that. And then let's hold this one up. You're just going to lift the knee, toe down or not. Here we go. 8, 7. Use the core as if you're trying to bring the knee to your nose. Right? Feel that burn? Four, three, two, one. Take it back down into your 90, 90. Rest those wrists. Let's take the knees out in the front. As you know, we're going to get that on the other side. Before we do, let's give ourselves a little mobility. Right? Knees can be out or feet can be crossed. Big stretch over. Reach up, Take it over, reach up, over. Let's take it back to that 90, 90. And we're going to turn to that other side. So remember, we started with the pigeon. So if you want to just hold the hip, stretch from here. Otherwise turn your body into it here. And let's take these down here, right? Feeling that stretch, rolling through the wrist if you need to. And then we're going to do that little lift. Remember, we're going to lift up to the plank first with that back leg, then lift the pigeon leg, all right? Then little stretch. We'll point the toe straight on, knees to nose and leg lift. Go ahead and bring it up. Here we go. Inhale, lift and lift. Oh, I did it all together, but we're Here, here. Use your core. Breathe. Remember, you can just do one or the other if you want to. Just do the back leg. Yes. Core. Two more. Last one. Now bringing that knee here. Give your hands a little stretch. You can even just bring them here. Rest those wrists. And we're going to lift the knee, then lift the leg. So we're here. You have the option to keep both toes down or lift the whole thing up. Here we go. And breathe. Then leg lift right here. Squeeze in the glute and lift. Bringing it up. One more. Rest your wrist. And we're just going to lift with that inside knee. Again, toe on the ground. Or if you'd rather, just do a leg lift. But here we go. Nose to knee. Here we go. Lift. Bring it in. Using your core to do it. I know. 4, 3, 2, 1. Relax it down. Rest those wrists. Come all the way down on your side. We're gonna rest our head right here. Feel that little stretch. From here we're gonna lift top leg and here. So risk get a break. You can keep your head and shoulders down if you want. We're getting obliques. We're also getting side leg. Right. Little Pilates. Working it in. And lift. If you want to get a little higher, you can. Or add both legs. I have to angle a little bit on this one. I know we've talked about. If that bothers your hip, just keep one leg. That works too. Right here. Two more. Last one. Bringing it up on your elbow. We're going to cross those feet so you have the option. You can stay on the knee, bring it over. Or you can drop it down. We're going to stay on the elbow, give our wrist a little break. If you'd rather, you can come. All right. The way up. Three, two, one. Big reach. And down. Lower oblique. Bringing it up and down. Take it up. And here. Sh. Let's get one more. And relax. Slowly bring it up. Take that stretch over to the other side. Get your head and your neck. Adjust. And then slowly coming all the way down, right through here. Let your head and neck relax. Remember, if you want to just lift from here, you can. If you want to lift the shoulders. And then eventually, if you want to add both feet. Let's go for it. Here we go. Up. So small little lift. But we're getting a lot of work, right? We're getting that mobility and flexibility that we need through those hip joints, right? Here we go. If you want to bring them up and down, you keep going. I gotta make sure I'm not on my mic. So you can still hear me. Up. Almost there. We're gonna finish it out on our back. Some core and mob and relax on your elbow. Remember, you can be on your knee or you can scoop it up on your feet. Let's do it. Here we go. Big reach slowly down, using your core to lift. So really drive it up and here. Last two. One more. And relax. Seated position. Drop to that side. And then we're going to slowly come back onto our back. Slowly bring yourself down. So let's just do a little gentle pull in of the knee. You know, I love this one. We're going to scoop our arms around for mobility, starting with just a little back stretch, and you can hold it in for longer again. You can have your hands on top or underneath. I'm going to do a little snow angel arms just to get more of that mobility that we need. Right? And breathe. And then if you want one hand on the outside of the knee, one hand on the inside of the ankle. It's that single leg stretch from Pilates. We're going to be here and we're going to switch. If that's not right, you just keep the pull in, right? Lifting the shoulders, wrapping the core in. Right here. You can point the toes or flex, whatever feels better for you. And you can keep that single leg stretch from Pilates or hands behind the head. Crisscross, making sure you're staying pulled in. I know everything's a little fatigued despite it being our active recovery. Right. We're feeling it in the course, rotating through the torso. 4, 3, 2, 1. Let your knees, arms open up to the side. Let's drop those knees to one side and just get that little stretch so we get the mobility. And then go ahead and reach that arm over. Staying on the same side, you can either pull through across your body or open up with the knees. One side. We're open book to here and then back to center again. If you want to be through here, you can getting shoulders, hips, stretch one more, and then same thing, other side. Let your knees drop to the other side. Cross that arm over, reach through and back. Really making sure as you come across that your head follows, right. So you get that neck stretch as well. And again, you can open big arms or pull it through, reach and here, back to center. Hug those knees in if you want come into that. Happy, baby. Great modification. You can just have your hands right below the knees here on the inside of the legs. If you're able to get to the ankles or the feet gives you that nice, good Stretch. This is also a great way to relax the pelvic floor. And if you can, let's bring the feet straight up. Right. This is where we're all kind of tight. How many of you are feeling a little shaky like me or feeling like you can't get too far in or too far straight? That's okay. Do the best you can. Really trying to lengthen through the back of the legs. And from here let's just do a little flex and point. Right? Really trying to bring your toes towards you. That's not right. You just take one leg at a time and let's keep the leg flexed. Let's lower one down. Let's reach up to the cat calf if we can. And it's your little scissors. So here, pull in for two. Feel the stretch, feel the core. Pull in for two. I'm going to keep a flex foot to get the stretch. If that's not right for you, put one foot down and keep your shoulders down and just switch here to me. That's a little harder to get into the stretch and I would rather have the core. So I'm here, right? In for two. Sh. Yes, everything pulled in again. Thinking about wrapping the core, zipping it up, connecting with the pelvic floor, that deep, deep core. What happens when you're not thinking about your pelvic floor and then all of a sudden you think, oh, fishing net. Oh, sucking through the straw. Do you feel that connection? Let me know because I know I do. I wasn't thinking about it. Then all of a sudden. 3, 2, 1. Hug those knees in gentle rolls side to side. Extend those legs out, turn the palms to the ceiling, roll the shoulders back. Finding what's comfortable for you. I like to have my arms up a little bit, maybe even in a little bit of a T because it gives me more of that stretch. But if you'd rather be down here, make sure you're turning the shoulders out to get the stretch. Not holding the tension in the head and the neck palms up. Can let your feet roll out gently if that feels good. Finding a position that feels good for you and then just a few of those diaphragmatic breaths. Doesn't have to be dramatic, doesn't have to be big. Allowing yourself to inhale and release, expand through the sides, dropping the pelvic floor and then exhale just to reconnect. And hopefully you're feeling even more connected to your core because we did that core work. But we also got mobility and some yoga inspired moves. Even though maybe you're like me. And it's not your favorite. We always feel better when we do. Right? You don't have to get up from the mat, but if you want, join me in a big inhale. And exhale. You did it. That was your yoga core mobility workout. Great job, everybody.