How to use total body weight loss yoga – beginners to intermediate yoga workout to desire

 We're going to start from a mountain posture here so make sure that your legs come directly down from your hips. Tuck your tailbone in just a little bit as you tuck your stomach in, lifting your heart, and then from here, relax your shoulders down away from your ears, and close your eyes. 

Let's bring all of our attention to breathe. So take a deep inhale here through your nose, gently exhaling through your mouth. Feel rooted into your mat, into the mother earth here.Exhale.Just taking a minute here to come to this present moment, and allowing yourself to connect with this moment, with your breath in your body.

Quieting your thoughts, letting go of any self-judgment or any judgment in that case. Take a deep inhale. Anytime the mind, the thoughts want to wander off, bring your attention to your breath by really feeling your breath going all the way deep into your belly, expanding your lungs, you expanding your ribcage, and gently exhale. Inhale deep, keeping your eyes closed go ahead and open your palms, facing the front of you. Getting that nice equal energy going through your body.

Let's take three more deep breaths here- keeping your body nice and long. Inhale deep, one more time, exhale. Keeping your body nice and long, Inhale deep, one more time, and you're going to pause here for a second-feeling your breath and exhale it all out. Good. Open your eyes here beautiful.

Raising both hands, and exhale down. We're going to do three times (this). Inhale deep, exhale down. One more time, deep inhale, and then exhale, placing your right hand down as you move into that side half-moon stretch. So nice long body here, so you can feel the activation of the side body here- and gently coming back to the center. 

And here open your legs a little bit wider hip apart, and then rising your right hand up, and move into that half more stretch. Taking a nice gentle breath here. Exhale coming back to the center inhale both hands up, exhale forward fold. Dropping the head down relaxing your arms, your shoulders, everything down, and feeling the upper body's weight here. 

Feeling your head here. Take a nice gentle deep breath, and exhale down. Inhale flat back here, I'm going to turn this way so you can see my posture in my flat back. I like to keep my knees 90 degrees bent here. 

So I'm never locked in my knees here, So always gentle, always be careful, with your knees here. Take a nice deep breath, push your shoulders back as your heart is shooting towards the mother earth here-nice long spine here, let's hold it here. 

So this one is really good because it's very activated on your lower back here, also your hamstrings, and your glutes. So that right there is getting- it's forcing the body to use more energy here-and gently forward fold. Bend your knees, drop your hips down, and gently lift it into that chair posture. Here is a chair posture as you can see, your thighs are engaged in this posture; your glutes, your lower back, your midsection is engaged your arms are engaged. 

So, your entire body is being forced to be used here. So just hanging in here, really push yourself, get out of my comfort zone. If it feels comfortable for you to stay right here, stay right there. If you want to challenge yourself a little bit more, come a little bit deeper in that chair

Right here, as you're keeping your heart lifted, your shoulders are relaxed. Taking one more deep breath, exhale, gently forward fold. From here, you're going to bring that right foot forward, and then your back foot-left leg goes back, and then your toes at45 degrees, as you lift into that warrior one posture. So in your warrior one

Make sure your hips are nice and square in front of you, your heart is lifting shooting towards the ceiling, and your arms and shoulders are relaxed down. Let's take two deep breaths here. Exhale. One more time, deep inhales, exhale, beautiful.

 And then from here lets up into that warrior two. Now in your warrior two, back leg is 90 degrees and then open those hips here. So you can stay right here if it feels comfortable, but try to keep that knee the front knee bent, so you're being forced to use your thighs here

And that's what's going to help you get that heart rate going here, and it's going to help strengthen those muscles, and it's working your inner thighs, glutes, your core is engaged arms engaged. So like I said this floor is definitely for your entire body attack. 

Taking a nice deep breath one more time, gently relax. Then reach forward, and gently reverse warrior here. So you still keep your front knee bent as you lean back a little bit here, and gently, warrior two,- and then warrior one. Coming back down to the center, and come forward.

Take a nice deep breath in a forward fold, keeping your knees bent, if you're back the body's a little bit tight today listen to your body, be gentle with it.Beautiful.And then right leg back goes into that 45 degrees.

Gently lift your arms up, and again this is your warrior one. I love warrior ones because they are powerful postures. They allow you to get to know your strength, (to) get to know your body, getting to know your breath here and it forces you a little bit to get out of that comfort zone and use your legs here. 

And gently, let's open into that warrior two here. Relax those arms down just like that. You can have your palms facing up or down whatever works the best for you and stay focused here, breath, let go and fight through that discomfort a little bit.

You can do it! And then gently, you're going to reach forward, and then going to that reverse warrior again here. Take a nice, two deep breaths here keeping that front knee bent, so you're always using your thighs and your glutes here. Those are the biggest muscles in your body. 

And coming back into that warrior two, and then warrior one, and gently coming back down into that downward facing dog here. We're going to move into that vinyasa in a second but before we do let's bend our knees here, keeping your spine nice and long, relax your head down. Whenever you're ready let's coming to that high plank here. We're going to hold it here for six seconds, so keep your core tight, nice strong arms, make sure those arms come directly down from your shoulders, so your body is always stacked on top of each other.

 Breathe. Almost there! - and gently bend your knees and place them down onto the mat and coming down. Extend your toes take a deep breath, and lift them all the way up into that Cobra. Shoulders are relaxed, the heart is lifted, and gently coming back down. Again, inhale deep, up the dog, and up dog is a lot of building strength in your core in your arms your shoulders.

Everything is engaged, and gently coming all the way up into that downward facing dog. Gently look at your hands and start walking towards the front of your matter, and gently forward fold. Remember guys, when you're taking these next 20 minutes for yourself, make sure that no one will interrupt you. 

Be in a place where you have that next20 to 30 minutes to yourself, with no interruptions, so that way you have a better experience and there's no one stopping you from your flow. Gently inhale deep, flat back, exhale forward fold. Bending your knees drop your hips down, lifting it all the way up into your chair posture. 

Now in your chair posture sometimes we have difficulty because our hip flexors that too tight and things like that so it forces us to go too far forward. Try to push your hips back so always make sure you can see those toes, so that way you have less chance of injuring your knees and things like that. So posture is also very important in yoga practice, and gently forward fold. 

And then reverse swan dive up into the mountain and - nice tall mountain - and then palms together bring it to the heart here. Beautiful, relaxing your arms down, and inhale raising both hands, and then exhale it's moving to that side half-moon stretch, and coming back to center, both hands up, and go to the other side here. Coming back to Centerpalms together, bring it to your heart. All right, let's move on.

Let's move into that first warrior one, raising both hands, and hold right here. Breathe, let go, and try your best. At least you know you did, and you tried your best to you know to follow through this flow, and that way when you are done you won't feel as bad as you did. You did something, you took the time to take care of yourself, and things like that.

And, remember guys you can do this flow all day long but if you go home and you eat bad, you're gonna bring all the calories you just burned. You're going to bring them right back! So make sure you stay consistent with your eating habits as well as your practice- it's very important. All right, 

let's move into that warrior two here again, and reaching forward, reverse. Breathe- and warrior two, warrior one, and coming back down to the center, downward-facing dog. And then come forward, from here, flat back, forward fold. Utkatasana, chair posture, forward fold. Reverse swan dive up. Alright, right leg back, warrior one. Again, we're going to hold it here. Stay here as long as you can, as long as it feels right for you. If you want to do this flow a little bit longer

Do so if you can. So pay attention to what your body is telling you, because of it whispers to our ears, we just have to take a little second and hear ourselves up, and do something about it and give what it's asking us to give it to. Alright, let's open up into the warrior two. 

Again, in this warrior two, make sure that it's a nice long line in between both of your legs, make sure your knee doesn't go past your toes, and things like that, so it's important to keep that posture nice even here. Beautiful. Reach forward, and then reverse. Keep that front knee always bent. Coming back to warrior two again, and then warrior one

And gently coming back down downward facing the dog. Trying to place both of your feet down to the ground so you can feel that back body is being pulled and stretched- your hamstrings, your lower back, and things like that.if you need to keep your knees 90 degrees bent or maybe a little bit deeper or whatever works the best for you breathe here, let go, and just relax.

Beautiful. Let's come into that high plank place, and that holds it here for another six seconds. Breathe, feel the burn yeah, don't take yourself too seriously, you know have fun while you're at this point in your life, and again remember the fact that you are very-you're doing this flow and 

reading this article, you're already a step ahead of your game so be proud of yourself. And gently coming down.

We are almost done. Lifting into that cobra here feels good. Relax your shoulders down, as your heart is being lifted towards the ceiling, and gently moving to that child's pose here. 

Take one more time deep inhale through your nose, and then gently exhaling through your mouth-letting it all go. 

So beautiful. Alright, let's come back up. Keeping your eyes closed here, keeping that connection within you. We can go ahead and move into a seated posture- whatever that posture is for you that makes you feel comfortable here. 

I'm going to move into a lotus with my eyes closed, and I'm just really sensing my energy right now and seeing how I'm feeling, and I hope that you are doing the same. It's a really good way to get to know yourself, and get to know your energy, and feeling your heartbeat, feeling your breath.

And just take a second here to just relax, feel your energy, feel your heart, maybe take a second to give yourself thanks for doing something amazing for your body, your mind, and your soul here. Raising both hands, palms together, and bring it to the center of our hearts.

Take one more deep to inhale, and gently exhale, letting go of things that no longer serve you, and focusing on things that you can control and you want to improve and see the difference in your life. The time has come.

I wish you all the best on this journey. Put a little smile on your face here, and gently open your eyes. (Giggling) That feels so good and so ended, and relaxed, and my body is a little bit pumped

And it feels really good because that means that this flow is effective-even though it's a slow pace, it is effective because it's a static hold that forces the muscle to be like really activated and the body is like "whoa what are you doing to me?"

But it likes it as I said. The body is used to being used, and it's made to be used so you know to do the best you can to use it and give it what it needs. Against healthy, take care of your body, be consistent with these flows.

Thank you, friends, so much for the bottom of my heart