40 Minute Cardio Flow Yoga Workout with Beth

40 Minute Cardio Flow Yoga Workout with Beth



thank you everyone for joining me in
today’s practice before we begin I’d
like to send a huge thank you to all of
you that have joined their own green
wellness into this practice I’m going to
practice cardio yoga workout, we’re gonna
get the heart rate up we’re gonna have
fun so without further due allow me to
show you a couple of the movement before
we start so there’s gonna be a lot of
chaturanga dandasana if you’re wondering
what are those you’ll be push-up and up
dog
so it’s power in in mind but cardio to
get those heart rate poppin so we’re
gonna rock have fun get some water get
your mat let’s have some fun guys and
thank you, Namaste. Mountain Pose we’re going
to roll the shoulder up and arch the
back rounding the back within the chest
it’s moving gently you’re filling your
feet driving your body allowing yourself
to have fun maybe set an intention for
your practice follow your breath allow
your body to move in circle the hands
and then when you’re ready exhale
colorful take that light like aqua begin
to warm up the body and switch off in
press on one under the mat lower that
right need to open up for 10 breathe in
and out commit to it
allow your shoulders and allow yourself
to smile breathe in and out
notice your form notice that right leg
as you exhale bring it down straighten
the left leg for 10 2 3 4 5 go for ten
here allowing yourself to have fun
hamstring lugga
and you have it two more like that and
bring the right leg to make a lot
inhale high knees reach up we try and
look up take a bath bed in the next I’ll
give bangs forward for left leg back in
head take the hands all the way to the
sky and all about me 4 1 3 4 5 6
seven eight
No
ten feel your heart rate and allow the
shoulders to softer hands down that’s
right in the right leg just like that
keep breathing keep moving count up to
ten or five just follow what I’m doing
yeah
notice your breath go as fast or slow
you can always slow down the speed like
baby the video that way you can flower
menthol in downward dog now come forward
into your climax a couple of these on
your just noticing your heart rate going
make sure you’re breathing in allowing
yourself to follow the beat or grab this
and shoulders soft
I stop feel your core we’re gonna stay
here then inhale just find you’re sure
that we’re gonna just lift the right leg
with the left leg we’re gonna stop
jumping legs out and in and inhale make
sure your wrist is good breathe in and
out jump fire or closer yeah
mat distance is great so turn it bring
your belly in make sure you’re having
fun
shoulders soft and engage find your
breath again though here you want to
warm up the body left leg in between the
hands and reach up shoulders soft
right leg – you have a left and that
flag box right leg bends grab exhale the
hands down right leg back
breathe in according to that plane you
get me we trying to warm up the body
sometimes it takes a little bit like
five or ten minutes of your month
depending on going in
make sure you’re breathing commit and
then find your breath stillness walk the
legs out right leg reach high
so light like dimes right leg up it’s
getting cream into doing about ten of
these three four five six make sure your
thumb and index fingers on a you’re
committing this moiety show breath
notice that right leg produce your hip
shoulders soft ice soft breathe in and
out you’ll notice your shoulder on your
left leg will do the same thing inhale
exhale take the left leg up again make
space two three four five six seven
eight
shoulders soft I shot that in gameshow
away from the ears again you do our
jumping jacks here just making sure that
you’re not all a % l engage keep the
core engaged shoulders soft
I shot keep smiling it gets easier you
can skip any of these you can at least
count up to ten follow your breath still
yoga again noticing your warmth here is
your pride let’s go guys commit to it
inhale exhale downward facing dog
in our left leg in between the hockey
pants reach up shoulders soft
thank you all that you need to check
them no D sharp I want you to draw as if
there’s there sit you’re trying to bring
your knee towards your heart center and
reach this hands down and shoulders
should be engaged notice in your car
again do at least good ten yeah if you
do five great do them quietly
it heats your tree in the body and make
sure your balance is good each size
might be different a little oh well that
means was a chest any hand variation
then we control go to me in bending me
contracted in to a back body
plan your breath this is years of
martial art again can it make sure your
smile even if you’re wobbly
please do good ten all good five commit
commitment is key but you to smile and
you have it bring it down notice your
heart rates very different so you have
it we’re gonna go for warrior three but
to rather we’re gonna bring the hands on
the hip you’re gonna kick that right leg
up feel your hip through your bottle and
engage neck is long
shoulders soft eye soft if you have to
lower in the mouth just for modification
yoga just have to feel them maximum nice
yeah that’s a little bit a minute drop
it like it’s hot
while they get squat there’s no weight
here you can add a little bit of weight
if you have some come on
yeah Ellie gave similar thing about
imaginary chair right behind you your
hands you can bring the handsome you
Namaskar
you can reach the hands up as if there
is a mango right overhead make sure
you’re smiling yeah just have fun keep
going go for a good ten feel those
bottom nobody likes a floppy bottom so
make sure you’re breathing make sure
you’re smiling it gets a little bit
challenging save been on the left side
gonna prepare a warrior three variation
here take that left leg and draw it down
was for Tammy breathe belly engaged
shoulders soft
again you can lower the left leg just if
your wobbly a modified I want you to
have fun while you’re still working hard
right leg there we go again breathe in
and now I’m going to do it camel pose
but if every should be gonna bring that
right leg left leg drop down right leg
back camera feels variation in noticing
your hip think as if you’re going yet
the key thing is hip mobility we tend to
be tight on the hip from sitting in the
office again we want to challenge our
body and have fun or engage shoulder
shot again noticing your breath noticing
the limitation of the movement the
Morison how slow faster going actually
breathing and smiling every time you’re
doing these postures make sure you’re
not crunching on the shoulder or biting
your lips and I’m here but just ten deep
ones and pause it out find your breath
remain energized and yeah
so I’ll put under like a mountain hose
you’re gonna do the same thing but this
time the left leg is gonna come to a
comfortable in left leg right leg whine
I guess what left me right leg go fast
or slow you know the drill but to make
to finishing strong smiling focus on
your breath and do them mindfully hip
mobility you haven’t fun leave me a
comment let me know as a challenges
been different breathe in I’m noticing
10 big ones left side pass it out you
lose it standing up in 90 page walk out
a little bit no leash you’re back we’re
going to have fun come to the back of
the mat walk the hands forward plank you
deeply shop press back into plank and
walk in and back hopefully you can hang
good one you know the drill – and then
we walk up we increase the count up to
five again yoga wish I lifted up three
here we walk the hands back to
international powerful what hands
forward korie’s engage 30
for hopefully fall for you find your
breath rock it out
challenging bucks fun right leg behind
the left wheel it over lift the right
hand off stock in the leg if you can
modification breathe in notice your back
notice Lydia luckily we will swing that
right leg in between the body right hand
reach back and forward side body gets a
nice stretch on your side you do about
10 of these five minutes notice where
you are
and breathe in and out don’t forget you
can always repeat the video if you are
saying for my god it’s challenging make
sure you’re having fun really little
kick there go here because you are
having fun in an out right leg back here
we go
left leg just to stretch out that
hamstring when you have it you roll over
to the right side weave in an outside
thing if you feel your core start to
tighten up look up if you have it right
leg left leg in between the body we’re
gonna swing which back each follow which
forward reach back Monisha breakfast do
good 10:05 to the side then this is a
free car during yoga allow your body to
move effortlessly repetition
will increase the heart rate when you do
it more often to get used to it you can
smell it down and then you have it
ladies your breath even where we’re
going up fall arm on the mat will engage
your purse there I’m fine
lift it up we can go one elbow down the
other elbow down towards engagement sure
smile not a few others coming really try
to engage the phone lift up then fall
arm then go for five or ten all depends
on how you feel you could be snow fight
but thanks to the integral part of your
job is to make sure I will bathe in
feeling you hold it down drop to the
knees in your right leg left hand reach
forward lengthen over to me
extend the nudity extending back
make sure you’re breathing in I start
slow you can start fast and smooth down
you have it extend all the way up all
the way forward now inhale lift that
right leg that’s like lava
wait to taste lift it off fuel your if
you feel your pockets draw that belly in
I’m off shoulders
I saw one side only kept on something
the belly yeah nobody move challenging
quite fun breathing may be ready to get
by on laughs I’ll be here just letting
your body fine you’re as comfortable
bringing the plan facing up then slowly
make your way back into right hand
forward left leg back
except led to me contract lengthen
accelerate here major breath a large
dose now you decide 10 to15 good
constantly watch other angles for you
make sure you’re breathing in and out
monsieur lanthanum they were trying to
give up heats in the body follow that
right leg off and neck the left leg
every so often I’ll sure you’re craving
for a gauge you know your head really
maybe know this is challenging as a
for you they barely showed that annoying
your body look a deep breath yeah and he
passing into Child’s feel stretching off
your body and then we have it going out
when we bring that right leg up inhale
it up
draw it in towards the nose ended up
going to isn’t it
right leg can be bent or straight yeah I
have it end and then reaching that my
leg all the way to the city during like
a chap time grab that it one leg up to a
size 10 yeah have a nice hip nice core
shoulder shaft make sure smile
notice your breath
bring that right leg down I sure your
back is nice and fluid and breathe in my
left leg even abroad to raise the nose
in bed I’ll need to those innards
beside without end I’m straight a good
target that autumn this summer
have a great time so the shop keep
lifting keep reaching five foot one
10:51 it pass it up maybe sure but keep
going with 1036 feeling the burn yeah
even lead us
awesome everybody if they me I’m lower
it down them drop the knee on the
backers lower another walk it in closer
towards the able-bodied back to realtalk
maybe shop at low means on the map
challenging for the core challenging for
the shoulder keep your shoulders soft
keep going more you work slow or you
feel it too your graph means that Noah
couple of times five good one or ten
good one
make sure you’re breathing lower down
try to stretch out the wrist this time
unfazed enough just about anything mean
surgery shop time salt fire killing it
under each path come to the affinity
which does give to the years
I’m the brown rice pot like a chump
Donald all right leg
wise enough to lift that right here
lower their bite she’ll notice your
breath Maurice when you lift the right
you’ll notice the Challenger engage
right your knee back lift and right here
then five good ones fine send another
scar take a deep breath in smiling you
feeling these left leg right leg
straight left leg straight tripping
asana lower back lengthen spending in
your cage your goddess pose any hand
variation cactus arm you don’t lift
those whores there’s left feel they
different goddess pose feel they goddess
even both left knee and lift those heels
bring those legs straight take a deep
breath in and sit down
drop it like it’s hot yeah – and when is
your breath
I’m variation reasons tricep bicep
you’re gonna feel strong enough other’s
boobs
you’re gonna smile we’re doing so much
better
two three then get over it and they’re
gonna strike those arms I sit down
likewise and see you do what you can
with those hands strong arm tricep
sitting low make fun have fun just walk
it out what a good way to start your
name which is myname this again right
leg Bakke know the drill warrior – and
then stretch out the fingers Nick was
here and there were these heels lift
easiest other people’s you should feel
your hip we should feel for the age the
heart rate should be going higher make
sure we’re breathing you need to hydrate
by all means take a sip of water
satisfied give notice your hands your
shoulder blade is repelling keep kicking
have fun stretch out the legs about hip
distance apart take it all the way to
triangle pose remember anything with
teaching as well look ups at the right
time and I mean by big and awesome
means we would not locked out turning to
face each team at my back and then just
wiggle the hip and sit love Alicia but
drop it like it’s hot is it hot for you
are you feeling the bottom shoulder away
from the ears taking it on variation
here leukemia is the core and bags
they’re working first chakra time
variation stretching out yeah the size
strap just follow along breathe in and
extend those ends track the like is hot
no we like our farm bottom breathing is
constant straighten that out take a deep
breath may be nice
first I’ll release the fists then take a
light light notice your thoughts will
produce the core strength can be
searched right suffice it you can add it
three priors wait
you have to shoot me down although it
back down to the deep left they take the
left leg back you know the drill you
have to slice it or I’m stamping on the
hip since I’m making a hand gesture you
can bring it a nice time to kill yeah
it’s rumored that are strong laws and
have strong line can stand tall
I wish that blue and you block it out on
the koalas one spot and the left leg to
meet you having fun
breathe in and breathe out we get a size
stretch that time that it took the light
huh pops both legs like it business of
showing you this side right side legs
I’m not just some support right hand
open the body looks like a letter C
Shanee any different workout yeah
download those water Dixon stretch beach
again nobody’s any change why to get
through you misspelled a bottle you can
put it down below underneath the rock
and see them lifting it up again if
mobility this is the front and back
you’ll be pushing those hips follow me
started
they come here to stand it again
maybe maybe chakra
use your hand as a support find length
of yeah widen your legs if you get it
wide legged split right the kings of the
ceiling smile and sit down and in the
spine maybe this is good enough for you
you can bring the right hand over to the
right leg extend the left hand open the
chest you can find if it’s available for
you you’re just tuning down the body
make sure you’re breathing make sure
you’re smiling come on and you do the
left side left hand once inside right
and lift off shoulder down and extend
breathe in and notice your breath notice
your shoulder inhale lengthen look
forward keep those toes pointing to the
ceiling maybe come on the floor on the
fingers again
feel your hip really grounding young
lengthen the spine and relaxed relax
that’s assaulting your memories breathe
in and breathe out maybe walk a little
bit farther
moody sure hips making contact but make
sure your toes are pointing to the
ceiling back of the year in the night
maybe put a pillow down a block and done
for us they get to open on the back to
over they stretch just good mind do you
have it bring the right leg in bend the
right leg lengthen and bring the left
leg extend coming to this easy
it’s meditation pose left elbow and
reach the right hand side stretch belly
Ingrid Cajun and we do the same thing on
the right side elbow down all the finger
time just getting a nice side stretch
and lift up to the left hand and then
back to Center
reach up interlace behind press these
palm to the ceiling
shoulder soft eyes soft breathing and
press the palm forward and reach it all
the way up
I know dying your breath when you stay
with it but coming down now nobody
single breath shoulders soft eyes sort
tactile position as we look up as you
exhale look towards a neighbor
lift the sternum tuck to tell them which
they had talked way to the sky push them
out away and look towards the neighbor
Todd cow stretch of course you’re there
count do couple of leaves to stretch out
lengthen the spine faster slow but
really we’re warming up yeah with Linda
Radha
working with your breath is more
important than forcing the body to go
beyond where it is meeting your body
here and breathe in
maybe with a right and left listen they
show that and lifting me exhaling
downward facing dog
notice your breath when you have it
bring the left leg also them that time
stretch the right hand down left hand
reach high hold them as you exhale left
hand down drop the right leg flat and
about 45 degrees extend inside another
you’re gonna rotate that right wrist
making a big circle of small second
shoulder mobility they’re slowing down
here
Lodi chakra walk forward and back in
that lizard pose straighten the left leg
and the left leg raise your back right
leg outside of the right hand then are
not gustafson are standing forward fold
watch the head a little bit of yeses
really releasing the back of the body
the back of the legs then engage and
really talk later then the knee and then
slowly find the hands behind you draw
the knuckles forward keep the knee bent
I begin to straighten the legs no recent
breath there depending one knee and
releasing your back body your shoulder
relaxed breath and release the hands
coming back class offers it’s elbow
instant
breathe in
actually shoulder and slowly rise up one
butterbur at a time that is the last to
come open the heart
honoring giving thanks already you
interlace the hands once more during the
shoulder away from the ear taking a
slightly back then bending knee if you
need it
as you exhale hinge forward color fold
tonight straight i’m stream and then we
use the hands on the mat take the left
leg back in hand
exhale take that right hand all the way
up energize open the chest shoulders
soft eyes soft notice a right hand down
drop in the left leg then inhale open
the chest extended side angle
shoulder shaft draw your chin as you
look up we’re gonna make nine circles
here releasing the shoulder missing any
tension and faced with an amount and the
faster slow but the key here is we’re
starting to slow down change our circle
here you have it bring that left hand
down then walks over him back straighten
that right leg feeling the breath there
isn’t any tension on the back of the leg
coming this time to Milazzo
prayer squat legs and mattresses apart
ears are down open nice and tall just
left it comes towards the back of my
white glass
sit down legs lift right away my boss
and when I straighten the right leg down
and switch him keeping the core engaged
if you was old it’s okay a wobble and
then bring their legs over to help bring
their hands on the knee really lifting
him we’ve got like brother and then no
lower core active moody chakra yeah just
do them quietly and softly no need to
stress you can alternate the leg as I am
doing make sure you’re breathing in
switching to the left side I saw it
shoulder shot breathe in release your
legs like they are out maybe they are
bring them together they did me bring
them in fact and then make sure your
hands reach overhead interlinks little
now activate the back body for a
modified bridge first lift the hips
squeeze they give feel your back body
lift it up yeah you can do it for 10 of
5 every time you come up with squeezing
the hip and drawing the belly in an
elite gauge me I’m like fine brass balls
it out here if the heels is left again
those left feel your back each of the
poison see the figures we then lift
heels with on pills down it comes down
take them back up again legs over the
hips
let’s try to release and empty out the
legs
well then maybe catch your big toes
stretch out the back of the legs this is
challenging for you can put a strap all
right
and bring your body over to my left leg
eventually your chin touches your chin
do the same with the right leg lengthen
the back body and then switch couple of
more times notice your breath have
breakfast constant happy baby this on
one leg and then touch the other open
the back body the back is on the match
you’re trying to draw the knee towards
the unfit then push the me away from day
movie saga the breath is important just
as equally as being in the moment
breathe in and out when you have it
bring the sole of the feet to touch suta
body panecillo sole of the feet touching
try to release the back on the light
glass opposite elbow for the head now
tap the legs out let the gravity holding
me out and open and then you’re ready
you can bring the heels closer and then
Dineen find your graph you can drop the
legs over to the left and take a spinal
twist with the left hand assist make
sure your right shoulders on the mat as
you look further to the right side
breath it’s constant eyes a soft
shoulder shot when we twist over to the
left side right side Rada right hand
assistant meet and look over to the left
shoulder comes to the mat and draw the
rib cage and everything I shaft come
back to Center
gonna bring the right leg on top of the
left leg
getting a different twist here is
finding twist I’ll do any other
variation that is available breathe in
and out and then we do the same twist
the legs are stuck and then the right
leg is coming in the bottom and open
notice the front of the hip wave in and
that is your chest so is your belly
coming back here living the right angle
for the reclining pigeon pose bread your
right hand in between the left leg and
touch the left shin and then make sure
your right leg is flexed lengthen this
shoe release the IT band the back body
ice assault your breath start to soften
release when you’re ready switch legs
left ankle over to the right
Lodi chakra lengthen the spine
yeah flex that left leg and holding me
to there’s a chance that your back it’s
on the mat breathe in and out other leg
Tiffany Ventris to release the back for
some time
focus on the mound take a deep breath it
and you can totally new together and
they should release the back inhale
and extra the kind to your body we go
into shavasana find relaxation bring one
hand on top of the heart as you start to
even sad the way make sure you’re
breathing and try to stop them you can
stay here as long as you like we’ve seen
all the work we’ve done all know
yourself
I’m in the light with him
when you’re ready they’ll give it a Zen
thing back rotate and come on this
counterclockwise clockwise direction I
mean already hot things was your chance
maybe head towards me to release the
back body walk forward and back forward
and back
couple of times and you know it we can
come to six in easy pose then you can
stay here for the rest of the practice
fine the lines mean on is the lights and
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40 Minute Cardio Flow Yoga Workout with Beth


All credits go to Om Green Wellness