30-Minute INTENSE Power Yoga (No Equipment) | Zero30 Day 4

Welcome to 00:30, your zero equipment 30 minute full body workout program. I'm Lindsey Baumgren and today I'm going to be leading you through 30 minutes of power yoga. We're going to sculpt and flow from head to toe. It's going to be a lot of fun. Today's workout will just flow naturally. We'll warm up with some salutations, and we'll get into a little bit of a more power poses. You have options. I'll show modifications for all levels. Okay. We're going to sculpt, tone, and strengthen, and there's going to be one or two options to amp up your heart rate with some cardio bur if you choose. Okay, options for everybody in today's yoga flow. We're going to strengthen, lengthen. It's going to be a lot of fun, so let's do some yoga. All right, you guys, we are going to go ahead and start. I know I got you all excited. Let's do some yoga. And we're going to start with some breathing exercises. But it's so important for our core. Okay, core engagement. So I just want you to place your hands right on your rib cage and we're going to do a big inhale. So as I inhale, my rib cage and my belly expands. And now as I exhale, my rib cage and my belly come in nice and tight. So think about your hands going open. And as I exhale, pull it in. Okay, couple rib cage breathing exercises. Big inhale, big exhale. Pull it in nice and tight. So just think about those hands opening. Rib cage opens. Exhale comes in nice and tight. You're gonna give me one more right here. Okay, Big inhale and big exhale. We want to keep this nice, tight rib cage throughout the workout as we continue breathing throughout each exercise. Okay? So we're going to build off of this. We're going to go ahead and start with mountain pose. So reach those arms up overhead. Ankles and knees can be touching. Or if it's more comfortable for you, you can always take a wider stance. Whatever's comfortable for you today. This is your practice. Okay? So big inhale here. Squeeze the butt. Squeeze your core. Nice and tight. Exhale, pull it in nice and tight. Just hold here. Going to add on. Big inhale. Exhale, baby back bend. Just opening up through the chest and shoulders. Nice. Inhale. Reach up nice and tall and forward fold. Just let it all hang heavy. I'm going to go for a little bit of a wider stance here in my forward fold. Just Letting everything melt down towards the floor. Inhale, half lift, flat back. Exhale, forward. Fold. And then you're going to rise all the way up. You can walk your hands up, your legs, reach overhead. We're going to do it again. Big inhale, Exhale, fold. Let everything hang heavy, Melt down towards the ground. Inhale, halfway. Lift. Exhale. Fold it up again and rise up to the top. Reach up nice and tall. One more here. Forward. Fold. Let it all hang heavy. Inhale, Lift halfway. Exhale. Let it all hang heavy and roll up to the top. One more time. I'm going to turn to the side because we're going to add on here. All right, we're adding on, so fold. Place your hands towards the ground. Inhale. Lift halfway. Exhale. Can you plant your hands and step back to high plank this time? So step back to high plank. Finding a nice high plank. Let's just talk through it. My shoulders are stacked over my wrists. Pull up on my kneecaps, push back on my heels. Activate the quads and the glutes. Your option is always to drop down to the knees. Holding plank right here. Okay, lots of options today for everyone. Okay, we're gonna go right into a side plank. I'm gonna show Level one. We're gonna build on each time we do this. Okay? So, Level one, drop my inside knee to the ground. Roll over plank. Hold here. Replant. Find that plank position. Same thing. Drop the opposite knee to the ground, roll over, find that side plank. This is Level one. Option A, you're going to choose to stay right here with Level one. Push back down, Dog. Nice. Look at the top of your hands. You're going to bend and jump to the top of your space. Bend your knees, jump to the top of your space, or step in. Up to you. Rise up and forward. Fold. Inhale. Lift halfway. Let it all hang heavy. Plant the hand step or jump back. Find high plank position again. Option you drop that knee or just rotate over, find a side plank, this time keeping the knee off the ground if you can. Or stick with Level one. This is Level two. Replant. Roll it over. Other side. Side plank, other way. Okay, lots of options for everyone. You choose the one that works for you. Replant the hands. Push back down. Dog. Pedal out the heels, Press the chest towards the thighs. Nice. Find stillness in the feet. Pressing your heels towards the ground. Bend the knees. Jump or float to the top of your space and rise up forward. Fold. Let it all hang heavy. Inhale, half lift, Exhale, step or jump back to top or jump back to plank. Roll over. Find that side plank option A. Hold here. Option three, level three. Can you float that outside leg? Oh, yeah. We got options for everyone today. You choose yours and set it down. Switch it out other side. Find that side plank option. Can you lift that leg or hold it up? Nice work. Set it back down. Find that balance. Nice work. Press back down, dog. Pedal out the feet. Nice work. Find stillness in your down dog. Jump or float to the top of your space. One more time through. Big inhale. Reach up tall. Exhale forward. Fold. Inhale. Lift halfway. Exhale. Plant the hand step or float back. We're going to choose your level. Last time through these side planks, I'm going to go just a standard side plank. You can always lift that outside leg or drop to the inside knee. Nice. Rotate other side. Awesome job. Keep those hips lifted nice and high. Right here. Push back down dog. We're gonna add on. Nice work. Just pedal through those heels. Press your chest towards your thighs. Find some stillness right here in your down dog. Adding on. Send your right toes long. Keep that right leg nice and long. Hips square the mat. Pulse that right leg right here. Getting all the benefits of an inversion blood flow rushing to my head. Right? And all the benefits of a glute lifting leg extension here. Nice work. You got 4, 3, 2, and 1. Pull that right knee to left elbow. Hold here. Nice work. Shoot it straight back. Pull that left. Pull that left knee straight in. Pull it straight in. Straight in. Shoot it back. Nice. Pull that right knee to the right elbow. Right knee, right elbow. Hold here and shoot it straight back one last time. Knee to nose. Hollow out the core and shoot it straight back. This time, we're going to step through low lunge. Step through low lunge. Rise up. Crescent lunge. There it is. Right? Tiny pulses down in your crescent lunge. Warm up the legs. Open up this hip flexor. Nice. Find that breath. Keep that rib cage. Pull in nice and tight. Pulse it down here. You got 4, 3, 2. Find stillness in the legs. Now power is going to go into the arms. Sweep the arms back, palms down, and bring the palms up. Rise up, palms down. Palms up, palms down. Big arm sweeps. Hitting the lats, the shoulders, the triceps. Okay. Using our body weight to sculpt our upper body. Push down through the palms. Pull up through the palms. Push down through the palms. Holding those legs nice and. And low. Yes. You feel the fire building in the legs and in the arms. One more sweep. Take it down, take it up. Pivot that back foot back Finding Warrior one. Warrior one. So my back foot is planted down. Okay. Arms come up to a goal posted position right here. Okay. Hips are slightly bent. Trying to open up a little bit. Finding that Warrior one right here. I'm going to chest press. Close them, open them. Shoulders, chest and back. Chest, back, shoulders. Stay engaged. Right here. Chest and back, shoulders. You feel the fire burning right here. You should. Come on, squeeze it. Let's go. Stay low in that front leg. You got this right here. Pull and push. Nice work. Pull and push. You have three, two. Last one. Hold the palms together. Bring the palms to heart center. Rotate back to that lunge position. And now can you launch off onto that standing leg? Finding Warrior 3. Launch off. Woo. Find slight bend in the standing leg. Can you reach those arms away from your body? Reaching, keeping these hips square to the ground. Reaching the arms away from my body. You can flex the foot or point the toe. Let's go with a flex. Foot, back, leg is flexed. Tiny glute lifts right here. Lift up for eight. Seven, six. You got it. Five, four, three, two. Hold the leg. Drop the arms right here. Can you give me a back foot fly? Squeeze your shoulder blades together. Just the back. Right here. Squeeze. Nice work. Squeezing and sculpting. Keep a bend in that standing leg. Find balance. You got it right here. Give me four. Nice work. Three. Hold here. Two. And hold the arms. Arms and legs. Tiny pulses. Oof. Find that balance right here. Always. Okay, if you have to step out right here. Tiny, tiny pulses. You have eight, seven, six, five. Nice work. Four, three, two and one. Step it together. Rise up. Big. Inhale. Exhale forward. Fold. Nice work. Half lift. Plant the hand stepper. Float back. Find that high plank. We're gonna go to those side planks again. Side plank, choose your level. Level one. Knee on the ground. Level two, right here. Level three. Outside leg is lifted and rotate. Other side. Side plank. Hips stay lifted. Nice and high. Looking at that hand overhead. Nice. Dead down. And push back down. Dog. Pedal it out. Awesome job, you guys. You have two beautiful legs. So we get to do the same thing on the other side. Okay, let's go ahead. Let's. Let's go through one more salutation here. So bend the knees, jump or float to the top of your space. Rise up. Nice. Exhale forward, fold. Inhale, lift halfway. Set the hands to the mat. Step or float back. We're gonna go through those side planks again. We love them. Yes, we do. Side plank right here. Nice work. Set it down. Other side. Keep those hips lifted nice and high. Awesome job. Set it down, push back down. Dog, pedal out the heels. Nice work. Okay, this time, left toes, go long, keep the hips square to the mat and pulse that left glute. Straight leg pulses, point that toe. Nice work. Again. All the benefits of a nice inversion right here. If you're not much of a yogi who can't do handstands and headstands, that's me, okay? I like yoga for all the benefits, but I can't quite do those handstands. This is just as good. Nice inversion and glutes. You have 4, 3, 2 and 1. Pull that left knee to the right elbow. Cross body, pull it here and shoot it back. Left knee to nose, pull it in, hollow out the core and shoot it back. Left knee, left elbow, pull it in. Make that knee to elbow connection and shoot it back one more time. Knee to nose, pull it in, hollow out that core, shoot it back. And now you're going to step that left foot through. Low lunge, rise up, crescent lunge. Nice work. Tiny pulses down in that crescent lunge here. Find that balance. Nice work. Shoulders stacked over hips, Tiny pulses. This here for 4, 3, 2. Again. Find that stability in the lower body. And now power through the arms. Palms down, palms up, palms down, palms up. Big long arms, big sweeps. They're powerful and they are strong. You're working your back, your triceps, your shoulders, sculpting all the way through that upper body sculpt right here. Come on, take it down, take it up, take it down and up. Holding those legs nice and low. Feel that fire building in the lower body. The lower body is stabilizing you. It is working for you. And your arms are where the power is coming from. One more up, one more down. Rotate your back foot. Finding Warrior one. I'm going to flip around so I can face you guys, okay? Finding that nice Warrior one. Back foot goes parallel right. Arms come up to the goal post. Right here. It's chest and back. Chest and back right here. Close it and open it. There it is. Nice work. Think chest and back. Shoulders are constantly working. Staying low through that leg right here. This is on fire. Right, that's good, that's good. You got it right here. Come on, give me three, two. Nice. Last one. Bring the hands to heart center. Rotate back to that lunge position. And can you launch to Warrior 3? Find that balance. Try and keep a soft bend in that standing leg. Hips are square the ground. Can you extend your arms away from your body? Flex that back foot with a soft bend in your standing Leg. And with that rear leg out, can you give me tiny glute? Nice. Lifting that heel up towards the ceiling. Squeezing the glute and hamstring right there. That's what you're working, working. Keep that balance. Find that focal point on the ground. You got it for 8, 7, 6. Nice work. 5, 4, 3, 2. Hold here. Drop the arms. It's the back fly. Hold here. Just the arms. Ready? Open and close. Think about pulling those shoulder blades together. Keep that core pulled nice and tight. Nice soft bend in that standing leg right here. Woo. Find that balance. You got it. You can always tap down and get right back in. Make it your practice, okay? This is meant to work for you, right? Four more. Four more. You got four. Nice work. Three. Hold it open. Two. Arms and legs. They pulse right here. Tiny pulses. Give me 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Stand up nice and tall. Big inhale. Big exhale forward. Fold. Inhale halfway. Exhale. Plant the hands. Step or float back. Let's go through that side plank one more time. Side plank. Whoo. Find the side plank that works for you. Can always drop that inside knee. Set it down. Side plank. Other direction. Set it down and push back down. Dog, pedal it out. Nice work, you guys. Take a big inhale. Actually, let's drop our knees and go for a little child's pose stretch. That was a lot of hard work. Let's go, child's pose. Drop the knees, open up the hips, big toes to touch. And just sit it back, opening up through those hips. This should feel really good. Reaching those fingertips away from your body. Forehead to the mat. Just take a big inhale and a big exhale. Nice work. Push back forward. Find that high plank position. Push back down. Dog, look at the top of your space. Bend the knees, hopper, float, rise all the way up. I'm coming right back to you guys and we are going to get into a nice little cardio burst. So when I said you could raise your heart rate, that's right here. Okay, options for everybody. We're gonna go into a chair pose. So ankles and knees are going to be touching. I'm going to sink those hips back right here. Right here. Tiny pulses. Pulses. If that's not comfortable for you, you can always take a nice wider stance. Okay. Whatever feels good for your hips. If your ankles and knees are touching, think about squeezing those knees together. That's going to create additional inner thigh engagement. Okay? Tiny pulses down right here. Now sit those hips back. You got it. Pulse it down for 8, 7, 6, you got it. 5, 4, 3, 2, 1. Standing on my right leg, my left leg goes. Heel, toe. Add those runner arms. Give me a heel, a toe, a heel, a toe. There it is. Out and in. Out and in. Nice work. Out and in. Do you feel that fire building in your standing leg? You should. You should. Yep. Hold it here. You got five. Nice. Four. Hold that heel in. Three. Nice. Two. And hold that heel out. And sit back a little bit deeper in that standing leg. It should be so on fire for five, four. We're going to shake it out. Butt kicks in three, two. Let's run it out. Oh, that standing leg. Run it out, run it out. When you feel that fire building, that is lactic acid building. Lactic acid was building in that standing leg. Now we're going to shake it out with some butt kickers. Open up through those quads. You can always take this low impact. Step it, step it, step it or run it. You choose. You choose. Going to get the heart rate up just a little bit here. Power yoga. That's why we call this power yoga right here. Run it out for 8, 7, 6. You got it. 5, 4, 3, 2. We're gonna move side to side. Going to our right. Hop right and left, tiny hops. Gather the feet together, together, together. Can always add that little hop or take the hop out. Make it low impact, men. Add those arms. Bigger the arms, the more that heart rate's gonna climb. Side to side. Gonna move in all planes, right? Move front to back, side to side. There you go. Nice work, you guys, raising that heart rate. Okay, you can option A, you stay here. Option B, add on high, low, high, low, high, low, high, low. Again. Like I said, bigger the arm, higher the heart rate. Come on. You decide. What's your level today? Yep. Push it, push it. You got this. Yes, you can. Right here. Up. Come on. This is it. Final burst. 8, 7, 6. Stay with me. 5, 4, 3, 2, 1. Walk it up, walk it off. Okay, we're gonna repeat that because we have two beautiful legs. Gotta do those heel toes on the other side. Quick little walk off. Grab some water if you need it. Or when you're ready, find that chair. Pose. Toes again. Ankles and knees to touch. Sit back those hips. Hands can be right here at heart center. Penny pulses down. Catch your breath. Let that heart rate come down. Okay? Let the heart rate come down so it has somewhere to go. We're gonna repeat that cardio segment. Same moves right here. Pulse 8, 7, 6. You got it? 5, 4, 3, 2. Hold low, hold low. Standing on My left leg. Right leg goes heel, toe, heel, toe out and in. Add those runner arms if you want to. Right here. How low can you stay in that standing leg? That's your challenge. Get low, get low. You got this. Heel toe. Nice work. Do you feel that fire building in the standing leg? Yep, I do, I do. It's 4. Hold the heel in 3. You got it. 2. Last 1. Hold that heel up. Can you drop low into that standing leg and just hold for me? I know it burns. Come on. You get to shake it out with butt kicks. In 5, 4, 3, 2. Let's shake it out. Oh, here we go. Heels to glutes. Run it out. Oh, it feels so good in this quad. Yep. That's the goal, you guys. That's the goal again. You can always take this low impact right here. Low impact or high impact? Run it out. Nice work. We're going to run it out and then we're going to go back. So side to side, side to side hops. Awesome job. Side to sides in 8, 7, 6. We're gonna go to our left this time. In 4, 3, 2. Let's move side to side, staying low in the legs. Light on the toes, light on the toes. Landing softly, landing softly. Pushing off that outer glute. Okay, push off that outer glute. Nice work. Push, push, push. There it is, you guys. Awesome job. Push up that outer glute. You're doing it. Come on. Option A, stay here. Option B. High, low, high, low, high, low. Come on, finish. This is your cardio push right here. Cardio push. Power yoga. Whoo. You got this. Come on. Yes, you can. 8, 7, 6, 5. Let's go. 4, 3, 2, 1. Grab some water. Walk it off. Awesome job, you guys. Nice work. Nice work pushing through that cardio segment. That was really good, you guys. Raising that heart rate. Okay, now, while the heart rate is high, I'm gonna put you into a balanced posture, because balance is harder when our heart rate is elevated. So let's go ahead. Let's stand on our right foot. Actually, let's take a mountain pose. Let's gather ourselves here. Big inhale, reach up. Mountain pose, Big exhale. Okay, pull that core in nice and tight. Standing on your right leg, can you lift your left knee up? Okay, hold here. Now, can you goal post your arm? You're gonna give me a crossbody crunch. And now can you reach back to Warrior 3? Oh, there it is. Pull it in. Reach up. Go. Both arms. Cross body crunch. Rotate here. Find that balance and push out. Warrior 3, balance postures. Are always harder when that heart rate is high. Rise up. Catch your breath. Right here. Go post the arms. Find that crunch. Knee to elbow. Nice work. Find that balance and then shoot it out. Warrior three, you're going to give me one more of those. Nice work, you guys. Bring it up. Reach up tall. Go post those arms. Find that crunch. Nice. And shoot it out. One more. Warrior three. Here. Nice work. From here, you're going to step back into Warrior 2. I'm going to turn this way so I can face you. Finding a nice warrior 2. Heel to arch alignment here. Front foot to back foot. Dropping into the standing leg. Arms are going to come to my side. Nice strong arms. No weak arms. Right here. Strong arms. Power yoga, right? Pulling this knee towards my pinky toe. Think nice and low into my warrior right here. Goal. Post those arms again. We're going to get after the obliques today. Crunch right here. Crunch. Tapping my elbow down towards my knee. A lot of obliques. We did the side planks and now we're going to do this right here. Targeting the obliques in today's power yoga workout. Crunch it. Nice work. Staying low in that standing leg. It's normal to feel that fire burning in that standing leg. Okay, you have four. Nice work. Three. Awesome job. Two and one. Find that warrior. Two. Hold it here. I know that front leg burns, but you're gonna reach forward and down. Oh, it burns. I know, I know. You get a reverse out of this. Okay? And stand up. Reverse triangle. Oh, yes, there it is. Straighten through that front leg. That feels good, right? And now bring it back. We're going to triangle. Keep that front leg straight. Tick tock. The arms forward and down. Nice. Inner thigh triangle pose is by far my favorite yoga pose. I just love this one. So good. Nice. Let's reverse our triangle one more time. Reach back big open through those obliques, which we're really getting after today, right? Okay, nice work. From here, we're gonna go challenge ourselves. Standing balance, half moon. So I'm gonna launch this back leg off. Trying to find half moon right here. Like I said, I am no yogi. So this is balance pose of half moon. My option is to find the ground to support me. Okay, that's a really good option. Find the ground to support me right here. Or try and balance it and take the fingertips slowly off the ground. Find that half moon and just hold here. Okay. Option A, hold here. Option B. You want the challenge? Can you pulse into this standing leg? Pulse for eight. Seven. You got it. Six, five, four, three, two. Set it down. Fine. Star pose. Heels in, toes out. Reach up nice and tall and take it down. Horse pose again. Pulling those knees out towards the pinky toes. Dropping that back straight down the wall. Right here. Horse pose. Just hold it here. Option to. Hold here. Option to come up onto the tiptoes. Oh, there it is. Hello, inner thighs. There they are. Right, honey. Pulses down for 8, 7. Just a short set here in horse positive pose. Okay, you're just gonna hold this in 4, 3, 2. Just hold here for me. Hold here. Hold it for an eight count. Come on. Yes, you can. Seven, six, five. You're gonna rise back up to star pose in four, three, two. Rise back up. Star pose. And give me a nice wide leg forward fold. That feels really good. Let it all fold. Heavy stretching through that entire posterior. Chain everything in the back side of the body. Nice. Walk your hands in slowly. Roll up one vertebrae at a time. Step those feet in. Option cardio burst here. Just give me some knees. Knees. Hit those low abs right here. Option A. Here. Option B, amp it up. Come on, you're going to run it. It's a short little cardio kick. A short little cardio burst right here. 8, 7, 6, 5, 4, 3, 2. Find a squat right here. Pulse, pulse in a squat. Pulse, pulse. Option A, stay here. Stay with the pulses. Option B, Tiny. Hop, hop. Come on. It's a short little burst. Let's go. Eight, seven. This is it. Six, five. Nice work. Four, three, two, one. Awesome job. I had to raise your heart rate because we're going back into balance pose. And when you did balance on the right side of the body, your heart rate was high. So now on the left side, your heart rate has to be high, too, right? Inhale, reach up. Gather your breath. Nice. Can you put balance into your left standing leg and lift your right leg? One side might feel better than the other. Right? This is where we goal post those arms. Give me that crunch. Shoot it back. Warrior 3. Arms go away from the body. Hips. Try and stay square to the mat. Nice. Load it back up. Find that balance mountain pose. Goal post, Arms crunch. And push out into Warrior 3. This is definitely my more challenging side for me. Okay, we all have those. That's okay. You get into it and you do your best. Nice work. Goal post, arms crunch. Arms extend away. Legs extend away. Nice long body stretch through this. Warrior three, keeping a soft bend in that standing leg at all times. Reach up, goal post, arms. I find that focal point on the ground. I'm not losing it. Not now. Reach out. Extend. Extend the Arms away from the body. Nice. You have one more full flow through this. Okay, Inhale, reach up. Pull those arms down. Cross body rotation. Reach away from the body. Warrior 3 and set it back down into Warrior 2 again. I'm going to turn to face you guys. Nice. Finding that heel to arch alignment on the other side. Getting nice and low into this standing leg. Arms go out. I have big, powerful, strong arms right here. Right? That's what I have. I goal post them. Come on, let's crunch. Right here. Oblique crunches. Staying low on that standing leg. Other side. Right here. Crunch. Hit those obliques. You got it. Nice work. Take it down. There it is. Awesome job. Feel that fire building in the top of this left leg right here. Come on. Right here. You have four. Nice work. Three. You got it. Two and one. I'm gonna hold this. Warrior two, reach out. Take it down. Reaching up. Gaze follows the fingertips. Staying low in that standing leg. I know it burns. I know it burns. You get to go out to reverse triangle in 3, 2, 1. Straighten through that front leg and take it back. Reverse triangle. That should feel so good for that front standing leg. Bring it back to center. Tick tock. The arms forward and down. Triangle pose. Like I said, this is my favorite. I love it. I love it. Nice inner thigh stretch. Let's reverse our triangle. Take it back. Big sweep back. Nice work, you guys. Awesome job. All right, you ready for that balancing half moon? We're gonna try it on the other side. Can you launch off onto that standing leg? Maybe take a tap or two like I did. Find that balancing half moon option to find the ground right here for your balance and stability. Option A, you stay here. Option B, maybe try and get those fingertips off the mat if you can find that balance. And you're gonna pulse into this standing leg. That's really challenging for me, as you can see. Okay, really challenging. But we're gonna pulse. I'm gonna find my mat and find my balance here. We're gonna Pulse. Pulse for 8, 7, 6. You got it. 5, 4. Nice work. 3, 2, and 1. Set it back down. Let's get the heart rate up one more time if you want to high knees and baby squats. Option A, right here. Option B, you're gonna run it. Gonna run it. Come on. It's just eight, seven, six. Find your squat in four, three, two. Find that squat. Option A, stay here. Tiny pulses. Option B, pop it up. Let's go. This is it. Come on. 8, 7, 6. You're down to the mat in 4, 3, 2, 1. Nice work. Big inhale, big exhale. We're gonna go down to the mat. 10 push ups. That's it for push ups. Alright, 10 push ups. I'll be taking them from my knees. You have the option to take them from your knees or, or from your toes. You get to decide knees or toes. 10 push ups. Lead with your chest. Nice neutral neck. Here we go. Down. That's one down. That's two. Leading with the chest. Three. Come on. Four. Nice work. Five. Awesome job. Woo. Come on. Three more. Let's go. Three. Two. Last one. Last one. One. Tuck the toes under and push back down, dog. Nice work, you guys. Awesome job. Big inhale, big exhale. Let's add the calves to that. Big inhale up into the tiptoes. Big exhale. Melt your calves down into the mat. Nice little calf stretch there. Oh, that should feel so good. Awesome job you guys. We're gonna flow through a down dog stretch. So send those right toe long. Drop the right heel towards the right glute. Open up the hips. Nice hip opening stretch here. Square the hips off to the mat and if you're capable, we're going to pull that right toe or right ankle towards the left wrist. We're going to set down in half, pigeon. This is going to be really great for those outer glutes. Okay, you're going to start standing up here on my fingertips. Shoulders are down and back chest is lifted nice and proud. Okay. Sitting right here, trying to get this front right leg as parallel as possible as my body allows. I'm just going to stay right here. A lot of times we're like, we can, you got to get down to the mat as soon as possible. But sometimes we forget that just sitting back into this hip is really where that stretch is happening. And actually push into the top of this foot. Push into that foot. You're going to get a nice hip flexor stretch there too. Okay. Just going to hold it here. If you want to spend more time here and you slowly want to walk yourself down to the mat and get a little bit deeper into the stretch, that's always an option. Okay you guys, Always an option. Just going to hold this stretch for about five more seconds. Nice work. Slowly replant your hands to the ground. Slowly unwind yourself and push up and back down, dog. Again, again. Let's go. This time. Let's gaze under the right armpit, gaze under the left armpit and then let's go ahead. Send those left toes long. Drop the heel towards the glute. Open the hip, square the Hips, the mat. And this time, can you pull the left ankle to the right wrist, setting it down half pigeon, other side. Again, striving to keep this foot as parallel as possible to keep those hips high. Right here, shoulders down out of the ears, relaxing through that upper body. Focusing on getting a nice stretch here in this outer glute. Nice option to push into the top of my other foot here, the foot that's long, and get a nice hip opener. Again, the option to stay right here. Really focusing on this outer glute. If you feel more comfortable and you slowly want to walk yourself down to the mat, you always can get a little bit deeper into every stretch. Just continue to breathe through it. Awesome job, you guys. So much full body sculpting here in this power yoga. We raised the heart rate, we did a ton of planking, side planking, a lot of oblique work, and you guys absolutely crushed it. So nice work. I'm so proud of you. You thank. Thanks so much for joining me. When you're ready, you're gonna walk back up to your hands. Slowly unwind, step back, find another down dog. And this will be your final down dog of this practice. So take a big inhale here. Big exhale. When you're ready, walk your hands back to meet your feet. Grab rag doll pose opposite elbows or biceps and just let it all hang heavy, releasing all the tension in the neck, the back, the shoulders. Bend at the knees. Roll up one vertebrae at a time. When you get to the top, two big shoulder rolls. We're gonna finish with the final oblique stretch because we really hit those obliques. Big inhale, reach up. Nice left wrist. Grab right up and over our side body stretch. Back to center. Switch it out. Up and over, opening up through those side obliques. They got a lot of work today. Back to center. Go ahead and relax. Awesome job, you guys. Thank you so much for joining me for this 30 minute full body power yoga. This was a powerful yoga practice. I hope you enjoyed it and I hope you come back and do it again. As always, you can find more of my workouts on this page. Thanks so much for yoga ing with me and I look forward to sweating with you soon.