Fall Fitness Freebies Yoga | LifeFit360 | Denise Austin

hi everybody welcome to my home I hope you’re doing great this is our next fit for fall freebie it’s all about yoga so let’s begin in standing position taking a nice deep cleansing breath bring in the oxygen inhale up and exhale out hah wonderful let’s bring in that oxygen to every cell of the body bring in energy and let out any stress you may have just give it up that’s it just let it go wonderful ok slowly bring your hands all the way up extend through the spine making yourself nice and tall and let’s lean to the side open up through the chest hold it there that’s it if you can look up and twist slightly you’ll feel the wonderful stretch in your spine hold it up and release let’s go to the other side reach up you long gate through the back you long gate make it tall lean bend that’s it this is so good for your spine your spine is your lifeline keep it healthy keep it strong and slowly release come all the way down wonderful now we’re gonna do our Sun Salutations so let’s get to the top of the yoga mat taking a nice deep cleansing breath bring in the oxygen inhale and slowly exhale and as you exhale dive forward type all the way down and inhale lift your chest up flat back elongate the spine and now slowly place your hands right there on the map take a nice stretch and hold the plank hold the position right now hold it up there and now slowly go all the way down to your knees come all the way up to your chest to Cobra for those of you just starting out with yoga just stay right here right now and lift your chest up hold it up that’s it and now bring yourself all the way up curl your toes under lift up to downward facing dog hold that stretch II elongate the spine by really stretching through the arms okay now hold that take three deep breaths inhale through the nose and exhale out the nose good one more deep breath inhale and exhale this time I want you to inhale just let it go through the mouth inhale and go haha just let it go Lions breath out and now slowly bring one leg through and lunge bring your legs together and come all the way up inhale and exhale how to do now let’s do it with a little more smooth flow inhale up exhale down and inhale lift and exhale release an inhale hold and exhale take it down to chaturanga bet inhale up and curl your toes under and exhale Ted downward facing dog wonderful good now slowly lift up one leg all the way up hold it up there hold it up bring your leg all the way through and hold it two modified lunge to Crescent pose hold your body upright hold it up there hold it up that’s it just up stretch bring your hands back down to the floor lift up to plank pose and slowly to downward facing dog let the other leg up in the air up up up up one legged dog all the way up and now slowly let the leg oh you’re go to the hands and drop your back leg and lift up to a beautiful modified Crescent pose hold yourself up doesn’t that feel good hold up up up up and now slowly place your hands right there on the mat bring your legs together and just released it beautiful hold position Child’s Pose relax your low spine relax your back and now begin on all placing your feet a little shoulder width apart in your hips and now lift up chest open just open inhale and cat cow now exhale as you exhale pull all the air round flat in the back and round it up and inhale up and exhale out tighten those tummies come on pull all those abs in and release and now slowly lift one leg up and the opposite arm hold your spine nice and strong back is straight hold it right up there and pull your elbow to your knee tighten up the tummy and reach it back up again pull in your tummy tighten up those ABS it’s about those abs two and exhale hold hold hold and let’s switch legs live the other arm and the opposite leg squeeze squeeze tighten up your tummy squeeze the buttocks lengthen the sole body straight strength and pull it in and lift it back out inhale up exhale how crunch that’s it again inhale up and exhale out wonderful and now slowly release inhale all the way up and exhale out and now slowly bring one leg through and I really want you to relax the neck and back stretching out the legs just relax your neck make your head heavy just hang down that’s it just release and now slowly walk yourself in the center and to the other side and just release hold that stretch both legs relax your neck muscles let everything just hang release that tension if you’ve worked a whole week I’ll get rid of any neck tension that’s beautiful and now slowly walk your hands to the center arms out to the side flat back and let me see that smiling face raised all the way up and release and now slowly turn your toes to a beautiful warrior and get all the way down open up through the hips that’s it and stretch through the arms the whole body is reaching and stretching and down here is your upper body lifts up with grace take a deep breath inhale and exhale inhale warrior reverse double warrior that’s it and exhale reach up reach up feel the stretch great all feels so good and release back down to warrior Lipp the leg straighten it bring your toes out and turn to the other side and let’s do a beautiful warrior you’re strong you’re lean you can do this get yourself in great shape that’s all and start right into the holiday season you’ll feel great that’s it you can join my muddly plant get unlimited access to all my workouts that’s it and lift up that’s it great join my wonderful community of all of our friends together we all talk together we help each other out we motivate each other support each other that’s it stretch stretch and into warrior I’ll hold it right there that’s it and now side angle feeling a great stretch all the way down here lengthen through the spine it’s a wonderful way to open up through the chest that’s it feels so good always take deep breaths do the best that you can everyone’s at a different level and I understand that yes you can do this though just try it and you are worth it you deserve it you deserve to feel good and now slowly release straighten out both legs turn your toes the other side and a beautiful side angle pose reach out stretch it make it long and lean lengthen through the back lengthen through your body great and hold that pose taking a deep breath inhale cleanse it inhale through the nose and exhale right out your nose wonderful and now slowly come all the way up we’re gonna turn your toes inward we’re gonna place our hips all the way back and if you can clasp your hands behind you lift it up close the fists together and lean slightly forward feeling that great stretch and now slowly release bring your hands to the floor and let’s do it rotation twist to the side twist abs are strong your back is strong we’re moving it all angles are your back forward bend we’re working with the twist so you rotate through the waistline and the path we’re doing a forward bend a back bend you’re getting it all today side bends you’re working your spine in every direction every angle and now place your hands on the floor elongate the spine make it long stretch your arms out and let me see that smiling face bring your legs together taking a deep cleansing breath inhale all the way up inhale and exhale out wonderful one more deep cleansing breath together inhale and exhale wonderful I’ll see you next time for our free workout I love it stay fit this whole week because you are worth it mistake [Music]


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