Yoga for Strength | Weight Loss & Toning | Shoulders & Arms

Yoga for Strength | Weight Loss & Toning | Shoulders & Arms



hi everyone welcome to Rachel Pichler
yoga my name is Rachel today we are
gonna be building strength in our arms
and on our shoulders so I highly highly
recommend doing a warm-up first if you
know what to do for a warm-up great if
you have no idea or you just don’t want
to think right now I have attached a
video or a link to a video of a great
shoulder stretch just down below in the
description of this video so check it
out and then come back and we’ll build
strength through our shoulders but
anyways you guys if you’re here with me
right now you’re ready to go you’re all
warmed up find a little bit of space to
move let’s get started and just remember
to subscribe to my channel if you
haven’t already
all right you guys let’s get started
sitting down but I want you to bring
your feet onto the mat in front of you
and keep your knees nice and bent so
we’re gonna be bringing our hands to the
fore behind us as well if your fingers
can point forward give it a try if they
point out to the side that’s okay too
but we’re gonna be lifting our butt off
of the mat trying a reverse tabletop so
as you push into your hands and into
your feet try and lift the hips just a
little bit so maybe you’re here maybe
you’re just lightly gently hovering your
hips your butt above the mat already
feeling some work coming into those arms
nice you guys so if you’re able to lift
the hips maybe a bit higher or all the
way up into your tabletop think of being
in a reverse tabletop here you can look
to your knees or you can look up but
we’re gonna move a little bit in this so
just notice what it’s feeling like so
far you can move around a little bit or
just find some stillness but hopefully
you’re feeling a little bit of heat
building through the arms and through
the shoulders even well even the whole
body actually but let’s take another
inhale the hips lifted and use an exhale
gently gently place them back down
regroup if you need to take some weight
out of the hands you can but we’re gonna
use an inhale and pop all the way back
up lift the chin from the collar bone if
you can and try to gaze to the ceiling
drop the hips inhale lift it up exhale
let’s lower nice you guys inhale pop it
up exhale you don’t have to completely
drop the hips snap they can hover inhale
lift it up exhale lower inhale few more
exhale nice you guys inhale and exhale
inhale exhale one more inhale let’s hold
it at the top again look to the ceiling
if you can or maybe a little bit further
back push into those palms try and pull
the shoulders away from the ears let’s
take another inhale
and gently gently place your hips back
down to all the weight out of the hands
out of the arms give those wrists and
nice little massage we’re gonna need
them again so come forward when you’re
feeling good whenever you’re feeling
good and we’re just gonna find our
forearms give those wrists a nice big
break so from the forearm so we’re gonna
take our palms and push them into the
mat so you can stir it on your knees
here your butt’s kind of creeping into
the air that’s all good that’s where I
want to be so tuck your toes under and
we’re gonna lift the knees off of the
mat and find a dolphin pose so similar
to downward dog
but we’re on our forearm so dolphin pose
so a few things here dolphin pose is all
about those shoulders so you might be
taking a lot of weight in the feet maybe
like a 50 percent in the feet 50 percent
in the arms and the shoulders and that’s
perfectly fine if you’re feeling it in
the shoulders however if you want a
little bit more you can start to rock
forward and backwards and each time you
come forward you’re taking a little bit
more weight into the shoulders and a
little bit less weight in the feet or
the toes so you can rock or maybe you
just want to stay forwards with as
little weight in the feet as you can and
then you’re just gonna breathe nice you
guys so don’t be afraid to rock forwards
and backwards or hold it in one position
whatever feels right in this moment
remembering we are trying to strengthen
those shoulders and arms today so that’s
where you’re feeling it that is perfect
awesome job you guys let’s bring the
knees to the mat very very slow all the
way down onto the mat sit back on your
heels and take child’s pose relaxing
through the shoulders just rest your
forehead
or a cheek on the mat and just breathe
here some Java guys hmm
so creating a lot of fire and heat and
strength today so at any time you need
to take a rest you take a rest
awesome work you guys when you’re
feeling good we are going to come back
you’re going to bring your hands under
your shoulders so I know that there are
a number of people out there that have
wrist challenges let’s say so if you
would rather be on your forearms for
your plank you come onto your forearms
if you want to be on your hands on your
palms you can come on to your palms so
find a plank though you can be on your
knees or you can be on your feet
whatever you want to do awesome work you
guys they’re gonna be here for a little
bit of time so again any time you need a
rest you take a break alright so as we
are here though we’re gonna live up give
a little bit more attention to that
right arm just that right arm so if you
are loving this planking you’re
breathing hard and you’re like I can’t
do a one-arm plank
you’re gonna stay on a two on two hours
you’re gonna stay on two arms that’s
perfectly fine you’re still building a
whole lot of strength not to worry but
if you’re feeling crazy today
maybe that left hand wants to come and
just rest on your low back and now you
have to balance and really work that
right arm and that right shoulder and if
your left hands on your low back you can
bring it back and then try the right
side might feel a little easy at first
when you switch sides but don’t worry
that work is gonna come back right away
breathe wanna play whoo-hoo
drawing the value by nannies that core
strength to help you so good let’s bring
that right hand back to the matter that
for I’m back to the mat take a big
inhale and exhale push back into
downward
facing dog so again if you’re on your
forearms you can be in your dolphin hips
nice and high again work in those
shoulders or maybe you’re in downward
facing dog also working those shoulders
awesome you guys so this is technically
supposed to be a nice little break so if
you rather do something else you could
take Child’s Pose or something like that
but downward dog is a great way to build
strength through those shoulders so even
though it might feel like a rest pose to
some people you’re still building
strength nice you guys awesome work all
right
using inhale look between your hands as
you exhale walk your feet all the way up
to the top of your mat inhale let’s lift
up halfway and exhale fold forward clasp
your hands together behind your back so
interlace those fingers and then just
try and lift your hands off of your low
back creating some length the arms
folding forward maybe letting the hands
fall all the way behind the head nice
work you guys if you have your arms
clasp behind you just slowly release
bring them all the way back down to the
words the mat and let’s take an inhale
lift up halfway and exhale folding
forward we’re going to step our feet all
the way back and again set up for a
plank so from the forearms or the palms
you can be on your knees as well we’re
gonna come into a side plank so roll
onto the outside of that right foot or
the right knee and then find your
balance find your balance in the side
plank whether you’re on your forearm or
on your palm finding a nice strong
breath and that balance
it’s like one more inhale and exhale
bring that left hand or left forearm
down and completely roll over onto the
left foot or the left knee and find your
side plank awesome job you guys so good
let’s stay friend inhale and exhale that
right hand is coming back down we’re
switching sides again anytime you need
to take a break you take it nice work
you guys one more inhale and exhale
switch sides nice and graceful
transitions if you can breathe feel that
all through that left shoulder right now
that left arm one more inhale exhale
bring your right hand to the floor and
push yourself back down dog or dolphin
slowing it down here yeah Child’s Pose
is always a great option as well but
find your breath slow it down a little
bit take a nice little break
awesome work you guys so wherever you’re
at right now find your way back either
and on to your palms or on to your
forearms but we’re gonna be coming into
a plank so shift your weight forwards
find your plank from your knees or your
toes again you can be on the forums as
well but we’re just gonna hold it here
for a few breath and similar to that
rocking forwards and backwards like we
did in our dolphin when we’re on our
forearms our hips are in line so they’re
not up super high like down dog but
we’re in plank and if you want to rock
forwards and take some of the weight out
of the feet and put more into the
shoulders you’re just gonna build a
whole lot more strength nice you guys
one more and then push yourself back
into downward dog whoo those are hard
let’s bring our knees to the mat and
take child’s pose for just a moment if
you’d rather just rock around side to
side like me who can do that – hmm nice
work you guys
so we’re gonna be coming back over we’re
gonna have a seat and we’re gonna try
that reverse tabletop one more time but
it’s gonna look a little bit different
so bringing your legs out in front whoo
my shoulders I can feel that a lot of a
lot of heat
they’re working hard hopefully yours are
too so bring your hands behind you and
your feet on front so we’re gonna be
lifting the hips again but instead of
lifting lifting and lowering the hips
we’re gonna keep them up the whole time
and we’re gonna bend the arms the elbows
so you can just bend the elbows back
just a little little like pulse like
movements and your hips don’t have to be
very high off of the mat or maybe your
hips are resting on the mat and you’re
still gonna get a great work
your triceps so find what works for you
or maybe do a combination because I’m
counting and we’re gonna do a few more
whoo
there it is Bri forever you are nice you
guys
slowly slowly place your hips back down
come forward have a comfy seat just
shake out your arms swing those arms
relax your shoulders if you want to
close your eyes I understand because
your eyes whoo so we’re gonna take our
right arm reach it behind the back you
can clasp so have a hands together feet
like and just let your head to fall over
to the left shoulder and slowly
releasing that right arm and bring the
left arm behind and let your head fall
over to the right just a nice gentle
stretch through the neck to the shoulder
awesome job you guys alright so bringing
your arms out to your side so find a
comfy seat and then really breech your
arms out grab on to your tennis ball so
just pretend you’re hanging on so onto
some tennis balls or or something else
and just do some pulses so the arms are
straight the shoulders are dropping away
from the ears and you’re just gonna lift
those arms up and down and if you’d like
to close your eyes and just breathe
give it a try let it distract you
awesome work you guys all right you can
drop your tennis balls cactus arms so
fingers can spread out wide elbows are
in sting lifted and your two
pulsing pulsing breathing awesome work
you guys
few more few more nice job just a few
more here pulse it out breathe all right
one more inhale and exhale relax your
hand into your lap we’re on your knees
feel free to keep your eyes closed we’re
gonna end off by taking just three nice
slow shoulder rolls so bring the
shoulders all the way up to your ears
roll them back and down and again
whoo one more oh so good I hope that you
feel like you did some work in the
shoulders I sure do
have a great day you guys stick with me
for the next few weeks we’re gonna be
building strength throughout the entire
body but each day is just gonna be a
little bit specific to certain areas of
the body like today the shoulders are in
the arms so have a great day and until
we meet again namaste


Yoga for Strength | Weight Loss & Toning | Shoulders & Arms


All credits go to Rachel Pichler Yoga