25-Minute Full Body Yoga | Twisting Yoga Poses to Build Better Balance and Core Strength

Hey there, welcome back to my series of twisting and balancing. My name is Liberty and for today's class we're going to be using two blocks. So let's go ahead and get started. If you're in a place where you cannot watch this video right now, save it on your watch later and join me whenever you can. Today's class we're going to start laying on the ground in a butterfly legged position. Bringing the soles of your feet to touch knees spread as wide as your mat. Your hands are going to be resting right next to your body. Take a deep inhale. As you exhale, relax your shoulders now. The next breathing, see if you can walk your hands a little bit more towards your feet to lengthen the knee. As you exhale, allow for your knees to fall a little bit lower towards the ground. If at any point this pose feels too intense for you, you can grab blocks and place them right underneath your knees to give you more support. Take an inhale to reach your hands to the back of your face. Breathe out to grab the left wrist with your right hand. Inhale, pull to the back wall. Exhale to lean towards the right side of your space. Big stretch in the left side body. If this feels good, you can stay here. If you like a deeper stretch, you can start trying to bring your knees to connect to your right elbow for a deeper stretch on the left side. Good. Inhale, bring yourself back into center. Exhale, grab the right wrist with the left hand. Breathe in, pull to the back wall. Breathe out, lean towards the left side this time. You can stay or walk your knees towards the left side of your space. Good. Inhale, bring yourself back into center. Breathe out to send your hands up, forward, and more up, lifting your shoulders. Good. Hold there. Take an inhale. Exhale down. Good. We're gonna do that for seven. Breathing up and lower. Six. Lower. Five. Lower. Four. Lower. Three. Down. Two. Down. And up. Hold there. Make space between your chin and your chest and start pulsing upwards for five, four, three, two. Last one. And come down on the ground. Good. Take an inhale to reach your hands outside of your knees. Exhale to connect your legs. Breathe in to pull your legs close to you. And as you breathe out, draw circles with your knees one direction and then the other. Good. Slowly bring your knees onto center. As you breathe out, release your knees towards the right side of your space, opening your arms in a T, looking towards the left side. Deep inhale there. Deep breath out. Breathing to bring yourself to center. Exhale. Send the knees towards the other direction. Knees to the left. Gazing straight up towards the right side. Good. Inhale. Bring yourself to center. As you exhale, release your feet to the sky. Breathe in. Reach your arms up. Breathe out. Reach your hands to the front of your space. Good. As you inhale, send your arms to the top of the mat. Interlace the first three fingers. Exhale. Send the left leg down. Flex your foot. Send your arms towards the right side of your space. We're twisting again. Inhale there. Breathe out. Inhale center. Exhale. Change. Breathe in center. Breathe out. Change. In and twist. Inhale. Exhale and twist. In. Twist. Good. A few more here. You can go faster. You can go slower. You can bend your knees as well. A few more for five, four, three, two. Make sure you're breathing. Last one. Just one more. Good. Slowly release shoulders and feet on the ground. Hands right next to your body. Inhale to lift your hips as high as you can for bridge pose. Good. And as you exhale, slowly bring your hips back down on the ground. We'll do that twice more. Inhale left. Exhale lower. Last one left. Exhale down. Breathing to bring your knees onto your heart. As you breathe out, start walking, rolling back and forward. Taking a few more wet momentum until eventually you roll all the way around. Bring your hands on the ground. Step your feet back and come into a high plank. Take a few seconds in your high plank. Maybe you bail your feet or bring your knees on the ground if you need more support. Take an inhale to stay. Exhale down dog. Send your sit bones high up. Push the floor away with your hands. Deep inhale. Deep breath out. As you're breathing, lean all the way forward. High plank. Exhale. Bend your elbows. Chaturanga. Breathing up dog. Open your heart. Exhale down dog. Send your hips up and back. Good. Inhale. Bend your knees. Look forward. Exhale. Walk your feet to the front of the mat. Forward fold. Inhale. Halfway left. Exhale. Forward fold. Breathing. Reach high mountain pose. Exhale. Hands onto your heart center. Breathing. Reach up. Exhale. Hands forward and down. Forward fold. Inhale. Halfway left. Exhale. Forward fold. Hands on the mat. Step back. High plank. Exhale. Bend your elbows. Chaturanga. Inhale. Up dog. Exhale. Down dog. Breathing. Send your right leg up and back. Three-legged down dog. Exhale. Right knee. Right elbow. Connect. Inhale. Reach up. Exhale. Knee to nose. Inhale. Send high. Exhale. Twist. Right knee. Left elbow. Connect and hold. Stay for three. Hold for two. Inhale. Three-legged. Send it up. Exhale. Right foot in between your hands. Left hand stays down on the mat or on a block. Take an inhale to reach your right arm high. As you breathe out, see if you can sink your hips a little deeper. Breathing to hold here. Exhale to draw circles with your right wrist. One direction and the other. Good. As you inhale, come back to stillness. Exhale. Bring your right hand back down to frame your right foot. As you inhale, lean all the way forward. Finding standing splits. As you breathe out, you can hold or grab onto your bottom ankle. Deep inhale to try and lift the leg a little higher and bring your forehead closer to your knee. Deep inhale here. Good. As you breathe out, bring your left foot to meet the right foot. Forward fold. Take an inhale. Halfway lift. Breathe out. Forward fold. Inhale for chair pose. In your chair pose, you want to make sure that your hip bones are coming to your rib bones and you're sitting as low as you can. Full breathing here. Deep breath out. One more deep inhale. Good. Exhale. Twist to the right. Inhale. Center. Exhale. Twist to the left. Breathing. Center. To the right. Inhale. Center. To the left. Inhale. Center. Exhale. Hands forward and down. Forward fold. Breathing. Halfway lift. Exhale. Forward fold. Hands on the mat. Step back. High plank. Bend your elbows. Chaturanga. Breathing. Up dog. Exhale. Down dog. Beautiful. Same thing on the other leg. Take an inhale to send the left foot up. Exhale. Left knee. Left elbow. Inhale. Reach high. Exhale. Knee to nose. Inhale. Lengthen. Exhale. Twist. Left knee. Right elbow. And hold there for three. For two. Inhale. Send it up. Exhale. Left foot in between your hands. Take a few seconds to arrive onto the pose. Keep the knee on top of your ankle. Right hand stays down. Inhale. Left arm goes high. Exhale to draw circles with your left wrist. Change the other side. Inhale to come back into stillness. Exhale. Left hand down. Inhale. Stand and split. Lean all the way forward. Fly the back leg. As you exhale, you can do whatever you did on the other side. Maybe grabbing onto the bottom ankle with one or both hands. Maybe trying to bring your forehead to your knee. Last inhale. Exhale. Right foot meets the left foot. Forward fold. Breathe in. Halfway left. Exhale. Forward fold. Inhale. Chair pose. Sit low. Hands high. Exhale. Stay. Deep breath in. Exhale. Twist left. Inhale. Center. Exhale. Right. Breathe in. Center. Breathe out. Left. Inhale. Center. And right. Center. Exhale. Forward fold. Inhale. Halfway left. Exhale. Forward fold. Hands on the mat. Step one foot back. Then the other. High plank. Bend your elbows. Chaturanga. Inhale. Up dog. Engage your glutes. Exhale. Down dog. Send your hips up and back. Take two rounds of breath here. You can stay in your down dog. Or maybe you can come into your child pose. Just notice how the body is feeling after moving and twisting a tiny bit. We're going to add on to that little sequence. Take one more inhale. Deep breath out. Last breath in. And let it go. As you inhale, slowly start finding yourself back in your down dog. Send your hips up and back. Breathe out to push the foot away. Inhale. Right leg goes high. Exhale. Right knee. Right elbow. Inhale. Up. Exhale. Knee to nose. Breathe in. High. Exhale. Right knee. Left elbow. Hold and stay for three. For two. Inhale. Three leg. Exhale. Right foot in between your hands. Breathe in. Right arm up. Twist. Breathe out. Right hand down. Inhale. Standing splits. Lean forward. Adding on. Exhale. Shiva tap. Left knee. Right calf. Good. Inhale. Up. Exhale. Tap. Your hands can be on your blocks to give you a little bit more support. Take an inhale. Kick. Exhale. Down. Breathe in. Up. Exhale. Twist. Last one up. Exhale. Twist and hold. Trying to keep your left knee behind your right leg. Your foot is going towards your right glute. You can always bring it on the ground. See if you can find a little bit of challenge in the balance and bring your hands onto your heart. Good. Deep inhale. Good. As you breathe out, more challenge. See if you can hook your left. Bring your right foot on the ground and try and hook your left elbow outside of your right knee. Deep inhale as you stay. Breathe out. Last breathing, you're twisting. Good. As you exhale, slowly release your twist. Inhale to kick the left leg high. Exhale. Bring your left knee to your nose. Inhale to come all the way up into one-legged standing, bringing the left leg with you. Deep breath in here. Breathe out to hug your left leg. Pull it closer towards your left arm. Good. Deep inhale. As you exhale, grab the outside of your left leg. It can be your knee or maybe your foot and kick the foot to the front of your space. Send your left hand back. One-legged standing with a twist. Deep inhale. Deep exhale. Two more rounds of breath here. Maybe you start rotating, looking towards the back wall. Last breathing. Good. As you exhale, release your foot. Slowly start kicking that left foot to the back of your space. Both hands on your blocks. Maybe you stay here. You can keep your left hand on the block and slowly start lifting the right arm up for a revolved half-moon pose. Another one-legged twist. Good. Flex the back foot. Stay here. Deep breath in. Deep breath out. Nice. Last inhale. Exhale to send the left foot all the way to the back of your space from the right foot. Take an inhale. Send the right leg up and back. Three-legged down dog. Exhale. Lean all the way forward. Three-legged plank pose. Connect your knees. Bend the right foot. Flip the right foot outside of your left leg. Inhale. Find your wild thing opening your heart. Good. As you exhale, close your shoulders. Send your hips up and back. You can stay on down dog or maybe you take a vinyasa here. Whatever you are, just take a few seconds. Big inhale. Let it out. We'll do it on the other side. Inhale. Left leg goes up. Exhale. Left knee, left elbow. Breathe in. Exhale. Knee to nose. Inhale. Reach. Exhale. Twist and hold for three. Hold for two. Inhale. Three-legged. Exhale. Left foot in between your hands. Breathe in. Left arm goes high. Breathe out. Left hand down. Inhale. Standing splits. Reach up. Exhale. Hands on blocks to give you more support. Shiva tap. Right knee, left calf. Inhale. Lengthen. Exhale. Tap. Breathe in. Lengthen. Breathe out. Tap. Last one. Lengthen. And then tap. Option to stay here or slowly see if you can bring your hands onto your heart, finding balance. Your foot can be on the ground or lifted. If it's lifted, your right heel is going to your left glute. Last inhale. Exhale to bring the foot down. Breathe in. Hold here. Breathe out. Hook the right elbow outside of your left knee and twist, looking at the left side. Deep inhale. Deep exhale. Last breath in. Exhale. Release your hands to the mat. Inhale. Standing splits. Once more, send the right leg high. Exhale. Right knee to your nose. Find the balance in your core. Start coming all the way up into one-legged standing. Once you find the balance, it might take a few seconds. Reach for your right leg and place it close to you. Try and lengthen the spine. Take an inhale there. Good. And as you breathe out, grab the outside of your right leg with your left hand, maybe your knee, maybe your foot. If you're grabbing the foot, kick it forward and then twist towards the right side. Maybe you look to the side. Maybe you look all the way towards the back. Well, try and keep your torso very lengthened. One more inhale here. Good. As you exhale, slowly send that right foot all the way back. Hands on your blocks for support, bringing your blocks in the higher setting. Right hand on the block. Take an inhale to slowly start twisting to the left side. Left hand going high. Deep inhale. Deep breath out. Two more full breaths in. Let it out. Last breath in. Exhale. Slowly release the right foot all the way to the back of your space. Set the blocks aside. Take an inhale to send the left leg up and back, three-legged down dog. Exhale. Lean forward, three-legged plank pose. Breathing, bend your left knee. Exhale, send the left foot outside of the right leg. Inhale to open for wild thing. Exhale to close your shoulders. As you inhale, lean all the way forward, high plank. Exhale, chaturanga. Breathing, up dog. Engage your glutes. Open the heart. Exhale, down dog. Send your hips up and back. Good. Pedal your feet here. Take a deep breath in and let it go. We're gonna add on to make it a little bit more heated. Feel free to do the same thing that we did before or take on all the other additions that we're gonna be doing. Make sure you're in a safe space that you cannot hurt yourself. You'll see why in a second. Take an inhale, send the right leg all the way up and back. Exhale, right foot in between your hands. Inhale, left arm goes high. You can stay here with the next exhale. See if you can bring the left foot to tap on the right hand for three, two, one. Slowly bring the hand down. Inhale, standing split. Stand up for the foot a little bit high. As you exhale, you have the option one to tap knee to your armpit, to your calf like you did before. If you want to add on, you can bring your hands fully on the ground, do a tiny jump and then come back into Shiva. Two tiny jumps and back into Shiva. Last one and then back into Shiva. Option to keep your hands on your blocks and maybe you bring them on the heart. You're holding here for three, for two. Good. Exhale, release your foot down on the ground. Inhale to reset onto the spouse. Exhale, twist left elbow side of your right knee. Breathing to stay here. As you breathe out, option to stay or if you want to take on another challenge, see if you can grab onto your left foot with your right hand. Press with the bottom leg. Find a new revert dancer's pose. You're balancing and twisting here. Grabbing opposite foot with opposite hand. Take a deep inhale. Good. Breathe out to release that foot. Swipe it all the way to the front. Now grab that same foot with the same left right hand. You know you're twisting to the other side. You can grab onto the knee or do how you did before. Grabbing onto the foot. Forward in here. Good. As you exhale, half moon pose. Send the left foot all the way back. Left hand down on the ground or on a block. Breathing right arm up, twist to the other direction. Deep breath in, deep breath out. Last inhale. Exhale, release that foot all the way to the back. Hands on the mat. Send the right leg up and back, three-legged down dog. Exhale, lean forward, three-legged plank. Breathing, bend your right knee. Breathe out, right foot behind the left. Inhale, open up. Exhale, close your shoulders. You might take a vinyasa or you might skip it and come into down dog. Take a deep inhale, whatever you are. Deep breath out. Take your time if you're doing a vinyasa. Last inhale. And then let it go. Other side. Take an inhale, send the left leg high. Good. As you exhale, send the left foot in between your hands. Breathing, left arm high. You can stay here. With the next exhale, start tapping the foot for three, two, and one. Bring your hand back down on the ground. Inhale, stand in splits. Once again, you can stay here with your hands on the blocks doing your shivata or maybe you take on to jumping on your hands. You want to make sure your hands are fully on the ground and your leg is closer to your belly. You're jumping in an L position. Tiny jump, land slowly, hands back. Tiny jump, land slowly, hands back. If you don't have to jump all the way into a handstand, just a tiny jump. Good. Maybe you stay here finding your balance, trying to keep your hips lower than your heart. Exhale, foot on the ground, hands into prayer. Breathing to hold here. Exhale to twist right outside of your left knee. You can stay here or slowly grab onto your right foot with the left hand. Start lengthening the left leg and find your revered dancer's pose. Deep inhale. Exhale to release that foot. Grab onto the same foot but on the other direction. As you inhale, lengthen the foot to the front and twist with the right side. Full breath in here. Good. As you breathe out, release that foot. Send the right foot all the way to the back, right hand down. Inhale, left arm high, twist to the left. Breathe out to hold. Last breath in. Exhale to release the top hand back down. Send your left leg up and back, three-legged. Exhale, lean forward, three-legged plank pose. Breathe in, bend your left knee. Breathe out, left foot behind the right. Inhale to open up. Exhale to close. Vinyasa or no vinyasa, we'll meet in child's pose. Take a few seconds. If your shoulders are hurting or tired, send your hands to the back, palms facing up. Take a deep inhale, deep exhale. Once more, breathe in and let it go. Slowly start coming into the same pose that we started, laying on the ground, your feet together, knees apart. Start laying all the way down on the ground. Once you're there, see if you can reach for your hands and press them down so that your knees can fall a little closer to the ground. Take a few rounds of breath here, noticing the sensations on your chest, your breath. As you inhale, bring your knees close to you. Breathe out to send your feet to the sky. Grab onto your toes, your calves, or your heels for happy baby. Take a few seconds in your happy baby to rock a little bit side to side. Good. Take a deep inhale here. As you exhale, release your right leg to the front of your space. Pull your left leg close to you, left knee to your left armpit. Inhale here. Exhale to cut your left knee to the right side, opening your arms in a T, looking straight upward towards the left side. Leave it in. Let it go. Last inhale. Sigh it out. Inhale to come to center. Exhale, come back into that happy baby. Just as a transition to release the left leg down. Pull the right leg a little closer to you. As you breathe out, send the right knee to the left side of your space, reaching the right arm to the right, looking straight up or towards the right side. Let it go. Good. Inhale to bring yourself back to center. Exhale, lengthen your legs, finding your Shavasana, last resting pose. Allow for your muscles, your breath, and your thoughts to just be surrendering the sensations of the practice. Thank you so much for practicing with me. 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