Strength Yoga Flow that makes you Sweat and keeps you Strong!

Hello, hello! Welcome to Saturday morning strength flow. So this flow is a combination of yoga moves with some HIIT training. I went to the gym yesterday, so I'm a little bit sore in my upper body, but it should be okay. I also did some ab work, so we should see how that how that resonates. Or reflects in my workout. All right, wonderful. A couple of things. I am sporting my Soulful Fitness crop top. Um, if you ladies are interested in purchasing this crop top, or men, in the About Me section you can find this crop top at my store. I also have, um, a new Ace of Cups unisex hoodie for women and for men. You can see here how I got my nice amazing Soul Food Fitness logo, and you got the Ace of Cups burning with desire in the back here. So I highly recommend. I also am sporting my favorite action-oriented Yoga outfit by Astoria, which you can receive a 15% discount in the About Me section by going to the store and putting in discount code S-O-U-L. All right, cool. So let's begin the strength flow and get started, and we're gonna see how, how things go today. My pectoral muscles are a little sore.

Okay. Whew.

Come to a child's pose. Separate your knees wide. Bring your big toes together to touch and sink your hips back and down. Reach your arms overhead and relax your forehead onto the mat. Just begin to arrive. As you inhale, feel the air draw all the way down to the base of your ribs. And exhale, press it gently out your nose. Take a deep breath in and a deep breath out. And a deep breath in and a deep breath out. And one more here. Inhale and exhale. Child's Pose, Prayer Hands. With your arms outstretched, inhale, flip your palms up to the sky. Feel free to stay here, or as you exhale, bend the elbows and bring your thumbs to rest on your upper back. Take a few breaths here. Reach your arms long out in front of you once more. Baby camel. Walk your hands behind you. Point the fingers forward. Push your chest forward, then inhale, lift your hips to the sky. Let your gaze come up slightly. Maybe let your head hang back. Exhale. Exhale back to child's pose. Relax the spine for just a moment.

Tabletop.

Hands under shoulders, knees right under hips. Inhale, Cow Pose. Let the belly drop and the heart lift high as the tail goes high. And exhale, Cat Pose. Scoop the tail under and draw your chin to your chest. Inhale, cow. Pull back with the hands to send the chest forward. Exhale, cat. Push through the hands to round the spine. Inhale, cow. Exhale, cat.

One more.

Inhale, cow. And exhale, cat. Come back to tabletop. Puppy dog pose. Walk your hands out in front and let the chest fall toward the floor. Rest your forehead or your chin on the floor. But keep your hips over your knees. Slide forward onto your belly, then push down through the tops of your feet and inhale to Cobra. Lift your chest off the mat. Exhale, lower back down, chest to the mat. Slowly bring the hands by your shoulders. Push up to tabletop. Down dog. Exhale. Deep breath in. Soften ankles down. Exhale. Long inhale. Neck relaxed. Exhale. Inhale, right leg to sky. Exhale, low lunge. Crescent sundial. Drop the back knee, raise arms overhead, and grab your left forearm with your right hand. Breathe in and grow tall. Tilt right. Exhale.

Oh, she's talking.

Inhale to high lunge, arms overhead, back toes tuck, back knee lifts. Stay for the exhale. Vinyasa from here. Palms plant on the mat, step back to plank. Inhale, chaturanga. Exhale, Inhale, upward facing dog. Open your chest. Exhale, down dog. Inhale, left leg to sky. Exhale, low lunge. Crescent sundial. Drop the back knee and take hold of your right forearm with your left hand. Inhale, reach high. Exhale, tilt left. Rise up to high lunge. Inhale, arms overhead. One more exhale. Vinyasa. Palms plant. Inhale, plank. Lower halfway. Exhale. Inhale, Up Dog. Down Dog, breathe out. Inhale, right leg lifts. Exhale, Low Lunge. Inhale, Crescent Sundial, grab left wrist. Exhale, tilt right. High lunge. Inhale up. Exhale, Warrior 2. Inhale, Peaceful Warrior. Sweep the right arm to the sky and lean the torso back. Feel the stretch in your side body. Take your vinyasa. Cartwheel the hands down. Inhale to plank. Chaturanga. Breath out. Inhale, up dog. Flip the feet. Exhale to down dog. Inhale, left leg up and back. Exhale, low lunge. Inhale, Crescent Sundial. Grab right wrist. Tilt left. Exhale. Inhale, High Lunge. Exhale to Warrior 2. Inhale, Peaceful Warrior. Turn the left palm to the sky and send it up and back. One more exhale. Vinyasa. Palms plant. Inhale, Plank. Exhale, Chaturanga. Up Dog. Inhale. Down Dog. Exhale. Inhale, sweep your right leg high. Exhale, low lunge. Crescent sundial, right hand to left forearm. Inhale. Tilt right. Exhale.

Inhale, crescent sundial.

Inhale, rise, high lunge. Exhale, find Warrior 2. Peaceful Warrior. Inhale, right hand to sky. Exhale, extended side angle. Tilt forward and place your right elbow on your right thigh.

Inhale here.

Breath out.

Inhale, peaceful, arm sweeps up. Exhale, triangle pose, front leg straightens, hand to floor. Big inhale. Long exhale. Gaze beyond your fingertips. Big inhale. Ground the front foot down and pull it back.

Exhale.

Peaceful Warrior on the inhale.

Vinyasa.

Inhale, plank. Bend the elbows. Exhale, up dog. Inhale, elbows straight. Exhale, down dog. Inhale, left leg lifts. Exhale, low lunge. Inhale, Sundial. Lower knee, left hand to right forearm. Reach tall. Exhale, tilt left. High Lunge. Inhale up. Exhale, Warrior 2. Inhale, Peaceful Warrior. Tip back. Exhale, extended side angle, left elbow to left knee. Stretch through the fingertips. Inhale. Exhale, maybe bend a little deeper into the left knee. Inhale, peaceful, reach up and back.

Exhale, triangle.

Straighten the front leg. Reach your right hand even higher to the sky. Inhale.

Breathe out.

Inhale to lengthen your spine. Breath out here. Peaceful Warrior. Left hand up. Inhale. Stay for the exhale. Vinyasa. Inhale to plank. Elbows bend to 90 degrees. Exhale. Breathe in. Up dog. Down dog. Breathe out.

Bend the knees and look towards your hands. Step or hop up to the top of the mat. Come to standing. We'll switch to our HIIT section now. This is where we really want to build strength and power. This is our first of 2 HIIT sections today. It will go by fast, so let's get into it. This section is only 4 minutes. That will go by fast, but we aren't taking any breaks here. Our circuit will start with side step squat. 3, 2, 1, start! Come down for a squat, knees at 90.

Good job, good job, good job.

Get 1 inch lower. Halfway there. Sink 1 inch lower. Get back down low for these last few seconds. Coming up, staggered pulsing lunges, right side. 3, 2, 1, begin. Feet should be a comfortable distance apart. Sink into the lunge. Switch sides in 3, 2, 1, go. Small pulses, 1 inch up, 1 inch down. Almost done, don't stop now! Next up, side kicks. Start on the right. 3, 2, 1, start! Bring the knee up and kick out with the heel. Keep a bend in that standing leg. Swap sides in 3, 2, 1, begin. Always look where you kick. The foot follows the eyes. Pick up the pace until the time is up. Coming up next, Pike push-ups. 3, 2, 1, go! Lift the hips up for down dog. Hips get high, legs get as straight as you can. Just half left. Send the elbows out wide. Don't quit now. Up next, bear crawl. 3, 2, 1, start. You've made it halfway through these moves. Stay with it. Don't take a break unless you absolutely need to. Don't give up.

Midway.

You got this. Don't stop until that timer's up. Next move, 4 plank step-ins. 3, 2, 1, begin. Press the shoulders down to get into your plank. Draw a straight line from shoulders to hips to heels. Check that your shoulders are directly over the elbows.

Halfway.

As you get tired, don't let the hips sag or creep up. Your shoulders might be burning by now. Hold on these last few seconds. Get ready for alternating bicycle crunch leg drop. 3, 2, 1, go! Cycle the legs. One knee in, other leg straight.

Switch.

Firm through the core to control the legs.

She's doing some weird shit.

First half done. Leg floats close to the ground. You've got this. Don't stop now. We'll switch to glute bridge hops. Stay on the right. 3, 2, 1, start! Bring the hips up into the air. Left side in 3, 2, 1, begin. Land silently, maintaining control. Use the glutes, not the lower back, to get the hips high. 3, 2, 1, done. Let's make our way back to Down dog. Lift the hips high, press the shoulders down. We'll spend some time here to center ourselves. Let the heart rate fall slowly. We'll lengthen and tone the muscles with yoga before we come back to HIIT.

Inhale, right leg up and back. Exhale, scorpion dog. Bend the knee and stack the hips. Inhale, leg up, 3-legged dog. Exhale, knee to nose, draw the knee up and in. Back to 3. 3-legged dog. Inhale. Knee to nose. Breathe out. Inhale back to 3-legged dog. Exhale, low lunge. Inhale, high lunge. Exhale, Warrior 3. Launch forward to balance off the front foot. Back leg lifts. Hands to heart. Chest square to the ground. Deep breath in here. Exhale, square the hips to the mat. Stay for the inhale. Exhale, Warrior 3. Exhale, forward fold, left foot down. Inhale and lift halfway. Exhale, fold. Chair pose, bend your knees and inhale, reach your arms overhead. Exhale, arms back, hips stay low. Inhale, stretch the arms back up to chair. And exhale, half chair, dive and brush the arms back. Inhale, chair pose, arms back tall. Exhale, fold forward, release all the way down.

Down.

Inhale, flat back. Left foot back, low lunge. High lunge, inhale. Exhale to Warrior 2. Peaceful Warrior.

Inhale.

And vinyasa. Inhale, plank. Exhale, chaturanga. Elbows bend to 90 degrees. Up dog. Inhale. Exhale to down dog. Inhale, sweep your left leg high. Exhale, Scorpion Dog. Bend your knee and open your hips to the side. Inhale, Three-Legged Dog. Exhale, knee to nose, shift forward. Inhale, leg high, 3-legged dog. Exhale, knee to nose. Inhale, leg up, 3-legged dog. Exhale, low lunge. Inhale, rise, high lunge. Exhale, Warrior 3. Launch forward, lift the back leg, chest faces the mat. Stay for an inhale, yearn the heart forward even more. Breath out, soften the gaze on a single point. Stay for the inhale. Exhale, forward fold, right foot to mat. Inhale, half lift. Exhale, forward fold. Inhale, chair pose. Time makes it perfect. Exhale, half chair.

Inhale, chair pose.

Exhale and release to a forward fold. Inhale, halfway lift up. Right foot back, exhale, low lunge. Inhale, high lunge. Exhale, find Warrior 2. Peaceful Warrior, tip back, breath in. Stay for the exhale. Vinyasa. Find plank. Inhale. Lower halfway down. Exhale. Up dog. Big breath in.

Down dog.

Exhale. Inhale, right leg to sky. Exhale while bending. Right foot finds the floor. Inhale, push hips high, deep backbend. From here, with control, lower your hips so that they're floating just off your mat. Exhale. Inhale, lift hips back up, fire up the glutes. Lower the hips as you exhale, let them hover. Inhale, hips lift, backbend.

Exhale, lower.

Inhale, 3-legged dog. Knee to nose.

Inhale, 3-legged dog.

Back to 3-legged dog. Inhale, knee to nose. Exhale. Inhale, back to 3-legged dog. Exhale, low lunge. High lunge. Inhale. Inhale up. Exhale, Warrior 3. Tilt forward, back leg lifts. Press the palms together, get longer. Inhale. Stay steady and exhale. Exhale to fold. Inhale to a halfway lift. Exhale and fold forward. Inhale, chair pose. Exhale, half chair. Inhale, chair pose. Exhale and fold. Inhale, long spine. Exhale, left foot steps back. High lunge. Inhale.

Warrior 2.

Breathe in, Peaceful Warrior. Exhale, Side Angle Pose. Just one breath out. Big breath in. Let the breath out. Ground the back foot down into the floor. Inhale, Peaceful. Vinyasa. Inhale, Plank. Exhale, Chaturanga. Lower halfway down. Up Dog. Breath in.

Down.

Exhale, Down Dog. Inhale, left leg to sky. Exhale, Wild Thing. Left foot to floor. Aim chest to sky.

Inhale.

From here, lower the hips and let them hover. Exhale. Inhale, lift hips back up, glutes engaged. Exhale, hips Hips lower, almost touch the ground. Press back up into Wild Thing. Breathe in. Hips low.

Exhale.

Inhale, 3-Legged Dog. Knee to nose.

Breathe out.

Inhale, leg high, 3-legged dog. Exhale, knee to nose. Inhale, leg up, 3-legged dog. Exhale, low lunge.

Inhale, rise.

High lunge. Exhale, Warrior 3, back leg lifts.

Breathe in.

Long breath out. Exhale and fold forward. Inhale, halfway lift. Exhale, fold. Inhale, chair pose. Exhale, half chair. Inhale, chair pose. Exhale, forward fold. Inhale and lift halfway up. Exhale, right foot back, low lunge. Inhale, high lunge. Exhale to Warrior 2. Inhale, Peaceful, arm sweeps up. Exhale, Extended Side Angle. Inhale, lengthen through the right side body. Exhale here. Peaceful Warrior on the inhale. Vinyasa. Inhale to plank. Chaturanga. Exhale. Press to up dog. Inhale. Down dog. Breathe out.

Jump the feet forward, then take a seat on the mat. Let's get into our strength section. Use this time to get breathless. We're going into that second HIIT section now. We've got a four-minute block of work. We'll switch quickly between moves, so be ready to move fast.

I don't think I'm supposed to start yet, but whatever.

We'll start this circuit with butterfly jackknife. Three, two. 3, 2, 1, go!

Bring your entire back up off the ground.

Come down slowly, resisting the pull of gravity. Midway through. Make sure there's space Keep a little space between your chin and your chest. You can come up and just hold both. Don't drop. Switch to reverse crunch to scissors. 3, 2, 1, start. Lift the hips up using the lower abs.

3, 2, 1, switch.

Get the hips up, shoulders stay on the ground.

Halfway done.

Pause at the top for as long as you can. Finish strong, you're almost there. Up next will be single leg tricep dips.

Start with the Right side.

3, 2, 1, begin. Bend at the elbows, point them straight back behind the body. Switch to the left in 3, 2, 1, go. Don't lock the elbows out when you get to the top of the dip. Almost there, keep going. Coming up, tiptoe abductor bridge. 3, 2, 1, start. Come up to your toes and lift the hips high.

Bring those hips higher.

Halfway more. Squeeze the glutes to get the hips even higher. Lift those hips 1 inch higher. Next up, bent knee V-up to toe taps. 3, 2, 1, begin. These HIIT sections move fast. Don't take a break unless you cannot keep moving. Ground the back down to the floor. Halfway there. Bring your shoulder blades higher. Push through right to the end. Almost there. Coming up next, glute bridge wide leg drop. Start with the right. 3, 2, 1, go! Hips get high again. 3, 2, 1, go! Other side in three, two, one. Start. Shoulders stay on the ground the whole time. Those hips should be as high now as they were at the start. Back to alternating bicycle crunch leg drop. 3, 2, 1, begin! Left leg out, right knee in. Right leg out, left knee in. Hover the foot 1 inch lower. Just half left. Flex or point the toes. Just a few more seconds. You can do this. 3, 2, 1, break. Make your way back to down. Down dog. Press the hands down into the ground.

Flatten the back.

Rest here while we let the heart rate fall. Stretch the legs out. Let's let that heart rate fall. We'll take some time to end with gentle strengthening and stretching.

Breathe in and gaze forward. Exhale, step or hop to the top of the mat. Inhale halfway up. Exhale to fold. Inhale, urdhva hastasana. Exhale and spill over your legs, forward fold. Inhale, lift the left knee to chest and rise up. Balance. Breathe out, utthita hasta. Take hold of the big toe with your left peace fingers, right hand to hip. Inhale. Chest bright. Stay here, or maybe extend your leg out all the way on the exhale. Inhale, find length. Long exhale here. As you inhale, maybe lengthen the front leg. Exhale, Warrior 3. Release the left foot and swing it all the way back behind you. Tilt forward, arms link back. Big inhale, lift the leg a little higher. Long exhale, relax the face. One more inhale. Low lunge, exhale. High lunge, inhale. Revolved pyramid. Plant the front foot to the mat and set the back foot to 45 degrees. Legs straight. Inhale to a half lift. Exhale to twist. Left hand to the mat. Maybe right arm reaches to the sky. Inhale here. Right hip pulls back. Breathe out here. Breathe in.

Breath out.

Breathe in. Press the feet firmly into the mat. Stay for the exhale. Star pose. Face left and rise. Inhale, arms overhead. Exhale, interlace your hands behind your back and fold forward. Deep breath in. Breath out. Let the fists fall further overhead. As you fold deeper. Inhale, weight in the toes. Exhale, fold forward a little more. Inhale up for star pose, reach high. One more exhale. Vinyasa from here. Turn forward, plant palms, find plank. Inhale, lower halfway. Exhale. Inhale, Up dog, shoulders back. Exhale to down dog. Gaze forward. Inhale and exhale. Make your way to the top of the mat. Inhale and lift halfway. Exhale and fold forward. Inhale, urdhva hastasana. Exhale and fold forward.

Forward.

Inhale, right knee to chest, right foot floats off the ground as you rise. Exhale, wrap your right peace fingers around your big toe, left hand to hip. Breathe in, stand tall. Exhale, straighten the leg out directly in front of you. Inhale, drive the standing foot down and grow tall. Soften the shoulders down as you exhale. Breathe in, find length. Exhale, Warrior 3. Right leg pendulum swing back, arm swing back. Breath in, find Cobra with the upper body. Lift the heart. Exhale, steady the gaze. One more inhale. Exhale, low lunge. Inhale, high lunge. Revolved pyramid. Bring the front foot to the mat and plant the back heel. Legs straight. Inhale to a long spine. Exhale, right hand to mat, left hand to sky. Long inhale. Long exhale. Inhale here. Breath out, twist. Move the left shoulder back. Inhale, crown to front of room. Stay for the exhale. Inhale, star pose. Front toes spin in, arms reach tall. Exhale, interlace the fingers behind your back and fold. Big inhale. As you exhale, relax into the stretch. Deep breath in here. Exhale, soften neck, head lowers. Rise up, star pose. Breath in, stay for the exhale. Vinyasa, turn to front, palms plant. Inhale, plank. Chaturanga. Breath out. Inhale, upward facing dog. Down dog. Exhale. Bring your knees to the mat and make your way onto your back. Plant your feet on the ground and let your knees point at the sky. Send your right foot to the ceiling. Then cross your right ankle over your left knee for a figure 4 stretch. Reach your right hand through the legs and wrap both hands around the left hamstring, pulling it down to increase the stretch. Extend your right leg to the sky, left leg long to the mat. And interlace your hands behind your right hamstring, then gently pull the leg in towards your face. Supine inner thigh stretch. Inhale, take hold of the right leg with the right hand and bring the left hand to your hip. Exhale, open the right leg to the side.

Wow!

I wasn't expecting my leg to open up that much.

Come back to center, both hands to the leg. Supine IT band stretch. Breathe in. Take the right leg with the left hand. Hook the right thumb into the right hip crease. Exhale. Use your thumb to anchor the right hip and move the leg slowly to the left.

Ah. I'm trying not to fall.

Okay.

She's not very far, but I just—

Come back to center, both hands to the leg. Release the right leg. And return both feet to the mat. Left side, figure 4. Cross the left ankle over the right knee and weave the left hand in between the legs. Capture the hamstring with both palms and then recline back. Pull your left knee into your chest. Interlace your hands behind your left hamstring. Right leg long on the mat. Lengthen your left leg and draw it in towards your chest.

Don't go, you have to be now.

Supine inner thigh stretch. Take hold of the left leg with the left hand and take the right hand to your hip. Exhale, guide the leg to the left and stretch. Bring the leg back to center, both hands to the leg. Spine IT band stretch. Inhale, right hand holds the left leg, left thumb hooks into the hip crease. Exhale, glue the left hip to the mat and take the leg across to the right.

Breathe.

Bring the leg back to center, both hands to the leg. Gently release your leg and plant both feet on the mat. Extend both legs to the sky for plow pose. Start to lift your hips up and your whole back up and let your feet land on the floor behind you. You can soften your knees here if your hamstrings are tight. Maybe walk your hands to your low back. Slowly lower your back onto the mat. Point your knees at the sky and plant your feet down. Draw both knees into your chest. Take one final long inhale. Exhale, shavasana. Lay the legs long. Let the arms come down by the hips. Turn the palms up and settle in. Start to become aware of your breath once more and gently wiggle your fingers and your toes. Thank you for sharing your practice with us. Namaste.

Namaste. Great.

That was amazing. Um, thank you for those who have joined the Strength Flow. It was a little bit difficult for me in some places like my shoulders and my abs because I worked out yesterday and I did upper body at the gym, so I was a little bit sore in different places, but it was still very good. So I'm gonna keep doing that every Saturday. The Strength Flow, the combination with the HIIT and the yoga. I think that's like really nice. Um, what else am I gonna say? Uh, tomorrow is 11 AM EST restorative yoga, so a nice relaxed Sunday, Sunday relaxed day. And, uh, that's it. If you guys would like to book a session with me for either tarot divination or astrology or nutrition or personal Training. I am trying to do a lot more online training now when it comes to personal training. So just go to book a session with me in the bio section. You can also take a look at my website that's also found there. All right, great, wonderful, wonderful. So I will talk to you guys soon.

Namaste.