Warrior Flow: Ignite Your Inner Fire!💪🔥(and find your confidence)

Hey! Hi! Master Tea Theresa Byrne here. If you are in a place and you want to move your body, I would love to have you join me. Just make sure that you've got some space around you, whatever that looks like. So we are going to start— let's see, we're gonna start with arms nice and relaxed. This is actually a good, really good brain reset also. So if you get stressed during the day or you just need to add some extra energy to your day, do about 15 or 20 of these. It can help to calm your brain and also give you a little bit of energy because you are releasing stress. Very, very simple. And you can have your hands in fists if you like. Good. Now I want you to step forward, open your arms. Step forward, open your arms. Step forward, open your arms. Good. Stretching your chest. Breathing in. Breathing out, finding your flow, like whatever that looks like. Every warrior has a different flow, whatever works for them. All right, next move, you're gonna take each arm back singly, singly. Good. And to your level of comfort. Good. Now you're gonna bring them forward like you are doing a swimming move. The crawl, I think, is what it's called. Breathing in, arms forward. Nice. Now I'm going to have you punch all the way over to the side. So you want to think about rotating your hips as you punch, and you're coming up on the ball of the foot, the opposite foot. So that allows you to rotate your hips and warm up your back because that's 2 of the hardest things for us to warm up: our back and our brain. And you're already working on that. Breathe in and breathe out. Find your flow. Nice. All right, we're gonna do touch knee, making contact, letting your brain know that it's safe. And you're doing contralateral. And if you're feeling flexy, Go ahead and get your elbow to your knee. If you're not feeling flexy, see if you can do forearm. If that's out of the question, make contact with your own hand. And we are working a little balance today as we're doing this. 3, 2, last one here, last one here. Oh, speaking of balance, I want you to plant one of your feet, bring the other knee up, and you're just going to kick out. 1, 2, 3. You can hold on if you need to. 7, 8, 9, and 10. Nice! And other side. Knee up. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Look at you, you did a little balance work! All right, bob and weave. Hands come underneath your chin. You want your shoulder blades back, you want your chest up. A lot of times I will see people bob and weave, even in martial arts, leaning forward. You don't want to do that because there could be a bad guy. We're going to add punches. So bob and weave, punch, punch, punch, punch. Nice, working the muscles. 4, 3, 2, 1. Good. Now I want you to sink it here and rotate your arms. Good. Working your shoulders. If you've got shoulder issues, bring your arms down. If you don't, bring them up. Speed bag, speed bag. Good. Rotate directions. See if you can sink a little bit lower on those legs. Breathe it in. Breathe it out. Good. All right. Nice. One of my other favorite stretches or dynamic movements is what I'm doing right here. So you're bringing your knee out To the outside. And you may need to lower it if you feel that rub of your tendon, or if it feels good, you can bring it up. You can speed it up or you can slow it down. Nice hip circles. Same kind of construct, to your level of comfort, right? So Warrior Flow— what is Warrior Flow? Switch directions. It is Whatever gets you in the flow. So if pain stops you— and by the way, pain stops all of us. Pain is not a signal to keep going. Push side to side. Discomfort is different than pain. If you get a shooting pain, if you get a severe pain, it is a sign to stop. Pain is a sign to stop. Push side to side. Nice. All right, let's just do a little bit of shoulder rolling because we're gonna do some elbows. All right, I love an elbow. An elbow is more of a close contact, close combat move. But so we'll start with your right leg in front, back elbow, front elbow, elbow, elbow. So you're going to rotate. Think of making your arm one shield and rotate, rotate, rotate. Rotate. 8, 7, 6, 5, 4, 3, 2, 1. Nice. Now we're gonna go up, up, up, up, up, up. And these elbows, if you were aiming for somebody, you would be hitting them on the chin or whatever got in the way. Up elbow, up elbow. And I'm rotating from the side. On the second one. There are several different elbows. I do like them all. Now, next elbow, I'm gonna do a forward elbow. Uh, actually, we already did that, didn't we? We're gonna do a back elbow. Back elbow, back elbow, back elbow, back elbow. Good. And this one's a little bit harder to get your lower body in. You can if you want. Good. Good for your shoulders, good for your body. 3, 2, and 1. Good. Switch the other foot in front. So you're going to throw that elbow across your body, across the midline again. And if you have shoulder impingement, or shoulders are struggling, just keep those elbows a little bit lower. Otherwise, you would be aiming for— 90 degrees. About head high, face high. Breathe. I like an elbow because I'm working so many different parts of my body, my legs, my core, even all of the muscles, the lateral muscles on the side. 2, 1, nice. Now we're gonna go up, up, up, up. So if that feels awkward, If it feels awkward, just think about up, up. You don't have to go full up unless you want to. And again, you're aiming for the chin, or whatever gets in your way. One of my favorite defense moves is if somebody's coming up to you too close, you pick up an elbow and it ends up in their chest. And if they're too close— ow! 2, and 1. Good. Next one. 3, 2, 1. Elbow, elbow, elbow, elbow, elbow, elbow. To the side, to the side, to the side, to the side. Boom, boom, boom, boom, boom. 8, 7, 6, 4, 3, 2, 1. Nice. All right, we're gonna do some lower body work. I want you to think about having a strong base. So we're gonna lift up that right knee, set it down underneath you. And kick back with the other leg. So it's knee, and then kick. If you don't have a mirror, you always want to make sure to keep an eye on what might be behind you. Nice. Knee, kick. Knee, kick. Knee, kick. Now, if you're feeling saucy, you want to turn this into a front snap kick, you totally can. If there's like no way you're gonna do that, keep it at that knee. It's up to you. Up to you, whatever you choose, knee or front kick. And then kick to the back with the heel of your foot, it's called the back kick. 2, and last one. Nice. Other side. Knee, set it down underneath you, strong foundation. Anytime we do any move in martial arts, it doesn't matter what the martial art is, we have to, have to, have to Find that great balance and foundation. So knee kick, always underneath you, always keeping those knees underneath you, keeping yourself grounded. Nice. And let's go with the front kick if you're ready. If you're not ready, don't do it. Don't you do it if you're not ready. I adjust my timer, make sure I don't go over time. Knee. I'm sorry, kick, kick if you want to, or keep it at that knee. Nice. 3, 2, and 1. Awesome work. We're gonna put a couple of moves together. Not long. Jab, cross, jab, kick, kick. 1, 2, 1, kick, kick. 1, 2, 1, kick. Kick. Kick. 1, 2, 1, kick, kick. 1, 2, 1, kick, kick. Couple more. 1, 2, 1, kick, kick. Nice. Switch other side. 1, 2, 1, front kick, back kick. Or you could keep it to that knee if you wanted to. They are— whenever I teach knee strikes or knees, they are a standalone, Move, but they can also be a modification if you're not kicking. And why would you not be kicking? Maybe you're injured, maybe you're healing something, maybe your body is saying, yeah, no, not on the kicks today. And that's okay. Flow is listening to your body. Last one. Awesome. Thank you so much for joining in. I end every work— workout With a second of gratitude. Thank you so much for joining. Thanks for being you. Have a great day, night, evening.