Day 13: Yoga Unwind And Relax (Home Workout Challenge)

hello guys and welcome it's the next day in the challenge today or we are doing a really great yoga energy flow session today I'm really excited to give you guys this yoga session because I feel like it's going to help you guys unwind and de-stress has really helped to really lengthen and strengthen the body and just make all your muscles feel less sore so I hope you guys are ready for this one make sure to just follow along with me enjoy the music and make sure to have some water nearby in case you need to get some [Music] welcome to your doable workout today guys I hope you are excited so we're going to begin seated on the floor facing forward so the first thing I just need to bring in and breathe out let's do that again so breathe in and breathe out first mover's I just want you to do a side stretcher bring your arm to one side stretch over and feel that nice release the other side of your body make sure you're breathing in and out let's lift up and go straight on over to the other side and the arm and stretch over great work guys and now you're just gonna come forward stretch those arms out in front of you and bring your chest as close to the floor as possible [Music] slowly make your way back up here and we're just going to go onto all fours now I want you to do cat-cow so arch the back here and then come up and into cow position so arch the back and then come up really feel that stretch here guys in the stomach and your back up now I just want you to push back gently into a downward dog position walk out your dog if that feels nice for your thighs seneschal coughs [Music] and all I want you to do is come up and say your toes and come back down come up on your tires up and [Music] one more time guys [Music] excellent let's just walk straight up up now and then I just want you to bend down to the floor just Rock and slowly come up to standing position what is inhale and exhale come all the way back down to the floor guys [Music] now I just want you to grab your elbows and slowly and gently Rock side to side come back down touch the floor halfway position down and step back gently into a high plank come down to your knees and just give me some push-ups here so one two three four and then come into a low Cobra if you want to go into a high Cobra you're absolutely welcome to do so and then I just want you to come down and push back into Child's Pose bring that head to the ground just relax [Music] excellent job guys ground through the back and all I want you to do is just rock from side to side Bend release in those hips there [Music] excellent job guys and let's push straight back into a downward dog again and then walk back into our standing position and slowly come up breathe in and exhale out forward fold halfway down to the floor and come up nice and slow just wanted to bring your arms above your head and stretch back into a standing Cobra bring your arms back down and exhale to your side let's take one leg back and we're going to go into warrior 1 hands up above your head hold this position guys and breathe now all I want you to do is turn and face the back of the room arms out nice and straight come back into peaceful warrior hand touching the back thigh other arm straight up to the ceiling following your gaze with your arm and bring it down let's step forward together now and let's take it straight on to the other side so warrior one guys other leg arm straight up make sure you're breathing arms to your side facing forward at me [Music] back arm to your thigh at the back gaze straight up into peaceful warrior great work guys let's step forward feet together [Music] exhale out inhale arms up exhale arms down now guys I just want you to come into a wide stance facing me and we're just going to go into our goddess pose so we're going to squat down and come up let's squat down and then come up extra work guys squat down back up now I just wanting to give me a forward fold at the front hands touching the floor if possible and just breathe here now let's step forward to the front of our map halfway length then step back into plank position hold us for a moment knees down give me four push-ups and then straight into the low Cobra breathing in and out push back into Child's Pose rest that head on the floor here inhale and exhale roll up into a normal back and then I want you to come on to the floor facing me now guys now we're just going to do some leg stretches here so I want one leg out flexed and all I want you to do is bend over and stretch it should feel a really lovely release here in those inner thighs as well as the side of your body [Music] excellent job let's switch on over straight way to the other side foot nice and flex bend over feel that stretch [Music] come up and I want you to put your feet together in a butterfly position back nice and straight and just breathe in and out sit guys amazing job well done from placing at this yoga series I hope you've really did enjoy it so guys that is the end of your Joe got workout today I really hope you enjoyed this and you're feeling really refreshed and energized and nice and relaxed after this session if you enjoyed this workout then don't forget to hit the subscribe button and also give this video a big like because it really does help my channel I remember if you guys really want to get the most out of this 30 day challenge then make sure to check out the meal plan in the description box below and please guys let me know what are three things you are grateful for today let me know in the comments below