We are officially in the Amazon
 
Welcome to the Peruvian Amazon
We're here today in a beautiful jungle with a yoga practice for your entire digestive system
Throughout our practice today
We'll be mixing different twisting postures to stimulate your digestive organs and promote healthy detoxification
By combining these effective yoga asanas with some abdominal core work
We will also help speed up your metabolism, which will help you. Encourage the fat burning process throughout your body
This is a quick and effective practice that will work your body from the inside out. So with that said
Grab your mat grab your water and let's get started
If you're looking to take your practice to the next level check up for
beautiful complete that is man to challenge you in every way and give you incredible results with
That said let's begin
All right friends, we're gonna get started today in a seated position at the top of your mat
go ahead and open up the chest look up to the sky and
then exhale extend to me elbows round out the spine and again inhale and
Exhale release just taking a moment here to warm up the body inhale and
Exhale
Beautiful come back to neutral release the hands and at this time go ahead bring one leg forward
Grab the outside of your foot. So the pinky toe area see if you can extend the leg
From there reaching that arm all the way to the back of your mat and taking this nice twist here through the spine
So the hips are square
Your body's in a straight line
Look over your shoulder here and
Then coming to Center letting go of your foot
Interlacing your thumbs navel to the spine
Twisting to that left side and Center for one
two
Three try to keep your knees touching here four thighs are together in one line seven
Eight and nine and ten
Summer release the leg go ahead and come down with your back now pulling that same knee towards your chest
And then take a gentle Rock side to side with the knee massaging the hip joint here
Just rocking side to side
and
Then that opposite hand is going to push that knee to the floor
Extend the other arm to the side and look over that shoulder if you can
Look towards that straight arm
Breathing deeply feeling this nice gentle stretch through the back
Warming up the spine
Firing up a digestive tract
increasing your metabolism
Breathing deeply here just focus on the inhalation and the exhalation
Wonderful job let's take one more inhale
Long exhale out come to Center
flexing the foot now extend the leg up towards the sky relax the shoulders and
Then from here, I want you to grab your big toe with your peace fingers
Bending that knee and now think about bringing that knee as close to the ground as possible
Doing a one-legged happy baby pose
Just breathe with each exhalation try to get that knee closer towards the floor
the other leg stays straight and the line a
Wonderful opening for the hip increasing mobility in that area of your body
Breathing deeply with each exhalation try to push a little bit more
Very nice one more inhale
Extending that leg up to the sky
Dropping the leg all the way down to the floor reach the arms over your head flex your feet and
Rolling yourself up to your seated position inhale exhale
Seated head to toe forward fold folding from the hips. Not the lumbar spine
Try your best to keep your knees straight here feet flexed
Feeling a nice big stretch through the hamstrings through the calf muscles
Working your way down with your forehead to the knees your chest over top of your thighs
Beautiful let's come up to Center
Drop the arms. Take a baby scoop forward towards the front of your mat and
then the other leg comes up reach for the outside of your foot now you can stay here or
try your best to extend that front leg and then
Follow it with the twist
So reaching holding on to the side of your foot
Looking over your right shoulder twisting only from the belly button try to keep those hips square if you can
Good return to Center we're gonna let go of that leg. Now, let's introduce the thumbs come about halfway down
Twisting to the right and center two
Three, you know working the oblique muscles here four
five
Six
Seven eight
nine
One more
Great job release the foot
Bring it over towards your chest light all the way down to the floor pull the leg in and just take a gentle
Rock side to side with that knee
Warming up the hip joint here
Just a gentle side to side
Take a deep breath in exhale
Oh, no, when you're ready opposite hand is going to push that knee across the bodies the other arm opens
Looking over your shoulder here into your full spinal twist
Breathing deeply
Taking this opportunity to really bring your awareness to this present moment
Let go of any worries to just focus on the inhalation
And the soft exhalation here
See how far you can take your twist
Stimulating the digestive organs
Welcoming digestion through your body healthy movement within your body
Welcoming health and vitality
Into your stomach
Your large and small intestines
your entire digestive tract
Let's come to Center now flex your foot extend the leg up towards the sky
deep breath II
And then as you exhale, go ahead and take your big toe with your two-piece fingers
opening that leg to the side and I'll think about bending that knee and pulling it towards the floor if
Reaching the big toe with your peace fingers is too challenging today
Feel free to grab the outside of your foot and just hold it there with four fingers
Breathing deeply with each exhalation think about pulling that knee a little bit closer towards the floor
Opening the hip
Releasing any tension out of that area of your body
Deep breath pain
And an exhale of
Extending that leg up to the sky
And then release that leg all the way down to the floor
Let's take a moment here and bring both legs up towards the sky now flex your feet
Bending the knees now either reaching for the outside of your feet with your two hands
Happy baby pose you can also grab your big toes with your peace fingers
Whatever feels most comfortable to you here and once you get into your happy, baby pose
Feel free to do a little rock side to side
To really warm up the hips get into that area of your body
If you wish to just stay still and breathe you can also do that as well
Let's um, just keep breathing really focusing on the inhale and the exhale
With each exhalation you're pulling the knees a little bit closer towards the floor
Inhale
Exia
Good now from here, let's extend the legs up
Pointing your toes and then reaching forward as one leg drops single leg switches. One two,
three four five
six
Seven eight nine
Keep going. Ten. Ten more ten nine eight seven work those ABS
six five
four three
two one
beautiful rolling like a ball keeping the spine nice and round roll back over to your shoulders and not to seat it for two and
Three
and four
Hold it here
grabbing four fingers with one hand been doing elbows taking a twist at the right and left two and
three working out waistline here for
Five continuing to stimulate the digestive tract while still working the abdominal area
toning and sculpting
Beautiful abs here. Keep going
Twist twist twist twist twist as far as you can
Keep those elbows bent
You're almost done twist twist twist twist and
keep going twisting from side to side breathing deeply you're almost done and
four three
two
One come to Center
hold it there extend the legs if you like and then we're going to
Transition over to plank position so bend the knees come forward or just flip the feet around
Pull that blank inhale through your nose exhale
Get ready to do a flow chaturanga dandasana inhale opening and share upward dog and
Exhale bending the knees and release into child's pose
Releasing the spine for a moment here
Reaching the arms forward towards the front of your mat
Deep breaths here. Inhale through your nose exhale out
Coming back to neutral let's just take a standard cat cow inhale look up exhale round the spine
Inhale look up exhale
Round chin to the chest
Inhale look up exhale
Round
and again
Tuck your toes
Lift yourself up and slowly take your way back into your downward facing dog
spread those fingers wide open up the chest allow the sternum to fall towards the floor and then
Walk your feet a little closer if that's more comfortable and start to walk the dog out
Bending one knee at a time and pressing the opposite heel closer towards the mat
Deep breath in and then exhale hop forward
Slowly come to Center inhale reaching the arms up to the sky exhale four full
Inhale halfway lengthen exhale
I'm here bending the right knee extending your right arm up to the sky into your forward fold twist
So you want to keep that left leg as straight as possible?
So you really feel that deep sensation through the hamstring
Twisting the body you're stacking the shoulders inhale and
exhale
Stepping your right foot back and coming into our twisted lunge position
Breathing deeply here inhale
Exhale now when you're ready slowly we're going to come up to our high lunge
But try your best to remain in the same posture with your arms
So to do that first drop the other arm reach the front arm forward holding that twisted high lunge
Come to Center exhale twist
inhale Center exhale
Twist keep the arms out
three
from the belly button
Four hold it palms and prayer
Opposite elbow to the knee coming into our twist at high lunge
Keeping your gaze down or you look towards the back of the mat. Whatever is easier
From your gaze forward step the back foot into your twisted chair posture
Try to keep the palms of your hands pressing onto the other
Release the twist arms up and then exhale
Dive yourself down towards your standing forward fold inhale halfway
Exhale hop back into plank chaturanga
upward facing dog inhale and
Exhale take it back into your downward facing dog
Beautiful take an inhale through your nose here
Just enjoy this posture on your exhalation. Hopper step forward to the top of the mat
inhale halfway
exhale full
Inhale coming up slowly reaching the arms up to the sky exhale forward fold
Inhale halfway
Exhale bending though the other knee reaching the other arm up to the sky twisting from the bellybutton here. Just breathe
Think about twisting from the bellybutton creating that beautiful straight line with your arms
Feeling that stretch through the hamstring
D breathy exhale
Bending both knees now. I'm stepping that left foot back holding the twist at lunge
Deep breath II still
Really think about imagining that straight line running through the tips of your fingers all the way down to the opposite hand
Slowly come up to your high lunge for the twist
inhale come to Center arms open exhale twist for one and lots of power here to
engaging your core
three
one more time and
four beautiful come out to side and
Hand some prayer elbow towards the knee and then the opposite elbow is pointing towards the top of your mat
Hold it here
Now from here the back foot steps forward come back into that twisted chair posture
Hold try to get low and then release the twist arms up exhale
dive down
Inhale halfway lengthen exhale step or hop back into plank chaturanga
upward facing dog
and
Then from here just simply dip one hip lower than the other look over towards the left side of your mat
And then look over towards the right side of your mat
so slight twisted Cobra and
Then release back into your downward facing dog deep breath in
and exhale you're gonna step or hop forward towards the front of your mat and
Then crossing your feet coming on to the mat with your back. So come on over
sit down and
Extending the legs up into your boat posture. Let's hold it there. This is too challenging bend the knees
Deep breath in on
your exhale let's release all the way down hug your knees into your chest and
Just take a gentle rock left and right letting go of any tension in the spine in the hips
Wonderful job
From here just little circles with the knees out and away from you and back to you
Thinking our hips for opening up today for us reverse that direction to the other side
Great now from here soles of your feet are going to come together
Your knees are going to open up towards the side
This is what we call soup Tabata canasa and posture
Now from here you can just apply a little bit of pressure to your thighs with the palms of your hands to feel a nice
lengthening sensation through the spine just
Gently pushing down onto the knees as you pull to the opposite direction
Inhale reach the arms over your head exhale
Rolling over to one side
And coming up to your seated position on your mat with your feet crossed in front of you sit up nice and comfortably here
Deep breath and reach you both arms up to the sky
exhale
hands to heart and again one more time big inhalation into the lungs reach half
Hold it here from with the arms open slightly
Welcoming all that positive energy into your body into your being
Welcoming love into your life into your being
Palms together bring your hands to your heart and bow down to your heart thinking yourself
for your incredible strength for making through this glass today and
for dedicating time for yourself
Love and light and we look forward to seeing you again
namaste
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Lots of love. See you soon
