Hi I’m Saachi and welcome back to the fitness formula
where we’ll be starting our journey
towards getting those
perfect abs, a toned butt and sculpted
This is part of our ongoing two
week beginners challenge
at the end of which I promise you you’re
going to feel a whole lot better,
healthier and of course fitter.
if you haven’t already
please make sure you check out our
introductory episode to this series
to get an idea of what you’re actually
signing up for.
We’re going to keep it simple all you
need to do is follow me
as I take you through today’s 20-minute
yoga flow that includes
stretching, endurance and flexibility
This is really going to help soothe
relax and restore your muscles
to ease any pain from the previous workouts
as well as health up for the upcoming
sessions in the series.
Let’s get fit together using the hashtag
#GetFitGetGlamrs on Instagram
so we can repost all of your progress
pictures and workout stories as well.
Sit in a cross-legged position and get comfortable
put your hands on your ribcage
let yourself focus on the movement of
As you inhale let your abdomen rise and ribcage expand
As you exhale draw your abdomen in and
feel your ribs contract
see if you can actively move the breath into your hands
Extend your arms out in front of you and
bring your forehead onto the floor
your knees can be as wide or close as is
comfortable for you
and breathe slowly.
On an inhale lift your chin and chest and tailbone
into cow pose and arch your back.
On an exhale tuck your chin and hips rounding inwards.
Inhale into cow letting your shoulder blades meet
exhale into a cat case
spreading your shoulder blades apart
go through a few more of these to finish a whole minute
Now walk your hands forward inhale and
move your body into a high plank position.
Keep your hands planted and bend your
knees slowly and walk into your feet
towards your hands at the top of your mat.
Let’s flow through a few more rounds of this.
Inhale extend your arms upwards lifting your heart
up and bending back.
Keep your arms alongside your ears
exhale and release back into forward fold.
Inhale and plant your hands on the mat
and step your feet into a high plank
Look forward and lightly hop onto the
forward end of the mat
move into standing back bend lift your chest up
Now bend back fold forwards and pull
your hips up as your spine lengthens forward.
Take a deep breath in and as you exhale
lay your torso over your thighs.
Move your hands to your left side
allowing your head to rest and let your
shoulders relax completely.
Now move back to the center
once again keep your shoulders and head
in a comfortable position.
On an inhale step your foot forward into a lunge
exhale pull your hips back straightening
your front leg with your toes pointing up.
Inhale come back into your lunge lifting
your gaze towards the fore
and go through the entire cycle a few
times till you feel comfortable.
Lift your left foot upwards moving into half pigeon
and move into half position
with your left knee into your chest and
position it right
behind your wrists.
Then lower your body as much as you can
Breathe deeply and relax your upper body.
Repeat the same flow on the opposite leg.
From child’s pose move your right arm
from underneath your left
and stretch it out till what seems comfortable.
Allow your right ear to rest on the mat.
Close your eyes before you breathe and swap sides.
Do the same by threading your arm
underneath the right side
with your ear to the floor.
Come back with your hands flat on the mat
knees on the floor and take a few cycles of breath.
With your back flat on the ground move your feet to face
each other let your arms fall to your side
and knees pulse as they relax to the floor.
This pose is a great hip opener.
Breathe evenly as you allow your knees to straighten out
You can be in the savasana position
for a few seconds to a few minutes until
you feel completely at peace
I know how difficult this kind of
workout can be for us beginners to get through
but if you made it through the day I’m
proud of you and it’s all going to be worth it in the end
Make sure you come back for our next
episode in the fitness formula.
And until next time Stay Tuned and Stay Glamrs.
All credits go to Glamrs