Transcription
Hello everyone and welcome to Psyche Truth. It's Anella here today. The flow is going to be beginners for weight loss. It's one of the best exercises to do to build strength, to overall get to know the body and the movement, and everything that comes along. In this flow, it's going to really help you drop the belly fat and build the strength in the body. So, go ahead and let's begin.
So, the first one is going to be, we're going to come all fours here. In here, in your all fours, make sure that your arms come directly down from your shoulders, just like that. And then have your knees open hip-apart, so it's not everything is stacked on top of each other here. And then from here, we're going to take a deep inhale, and then you're going to tuck your tailbone in as you suck your stomach in towards your spine. And the last thing is tuck your chin in. This is your cat. Keep your core really tight here, just bringing all that fire in there. And then gently release into your cow here. Again, your tailbone is going towards the ceiling. Push your shoulders back and then look towards the ceiling here too. We're going to do five of these.
Inhale deep cat here, hold. And then gently exhale. Inhale. [Music] Cat. Exhale. Inhale. Exhale. Maybe wiggle your tailbone in here just a little bit. One more time. Deep inhale, cat. Really keep that stomach really tight and suck it in as hard as you can in here. Tuck your chin in. And then exhale. Good job.
All right, from here, maybe move your arms just a little bit, just to kind of move it around and release some tension if you have wrist issues here. Perfect. Now, from here, we're going to move into what's called spinal balance. Now, you can hold it right here, and you're going to extend your right hand in front of you. Your left leg is going to go back, just like that. You're going to take one deep breath. Exhale. Release. And we're going to switch the sides. We're going to do six of these. Take a deep breath. Exhale. Go in your own pace here, keeping your core tight, everything is engaged here. Breathe. Let go. Switch. Switch. Just like that. Nice. One more. [Music] Time. Good job.
Now, from here, you're going to come all the way down onto your elbows, just like this. Then you're going to extend that left leg back. And then from here, we're just going to do five pulses here. So, just like this. One. Keep your glutes engaged. Two. Three. Breathe here. Four. Five. Good job. Switch sides here. Same thing. Extend that right leg. Take your time. Be gentle with your body. Listen to your body here. And let's go ahead and begin. One. Two. Breathe. Three. Four. Almost there. And five. Good. Coming back down. Go ahead. Move into a child's pose here. Take one deep breath here. Nice.
And from here, we're going to go ahead and lay all the way down on our back. Gently coming down. All right. Now, from here, what are we going to be doing? We're going to be focusing on your lower abdominals. So, what you're going to do, you're going to lift your tailbone up as you suck your stomach in. Your belly button is going to be going towards your spine here, just like this. Really keep it tight. And then release it back down. Let's do five of those, just like this. This is going to really help you strengthen your lower back and your abdominal, your pretty much your entire core here. It's going to really help you advance your practice and it's going to help you be able to handle more stress. Especially when we are trying to lose weight, it's really important to keep the body moving and sweaty. Sweat. You have to sweat in order for you to lose the weight. You have to sweat a little bit. So, push yourself. I know you can do this.
So, from here, we're going to lift your tailbone off the ground just a little bit as you, as your belly button goes towards your spine here, really keeping your lower abdominals nice and strong and engaged. And then release it back down, just like that. And then do it again. So, this is going to really help you strengthen your lower abdominals and pretty much your entire core and bring that awareness and what it really means to tuck your tailbone in here. We're working the pelvis area as well here. So, don't be afraid if it's, uh, a little bit challenging, but really squeeze your core. Really feel that activation in your abdominals here to bring that fire in there. And exhale. Release it back down. And let's do two more here. Release it down. One more. Last one. And let's hold here. Five. Four. Three. Two. One. One. Good. Release it back down. Good job.
Now, from here, let's get back up again. Nice and gently. Again, going your own pace here. And, um, I know that this is a definitely a beginner's, um, flow. All right, let's come back up. Cat and cow again. Again, make sure those arms come directly down. Really be engaged with your body and really noticing each muscle activation and really noticing what's happening with your body right now. Go ahead. Tuck your tailbone in. Sack your stomach in. Tuck your chin and hold here. Then exhale. Release. Inhale deep. Exhale. And this is what I mean, tucking your tailbone in right here, noticing that activation here as I suck my stomach in, tuck my stomach in, pushing my belly towards my spine here. And then exhale. [Music] Release. Having no judgment, just being here now. And just knowing that, you know, you're already on your way to lose weight, to achieve your goal, and just overall be healthy, feel good about yourself, and stay consistent with these practices. In order for us to see results, we have to stay consistent. Don't give up.
All right, good. Let's move into that spinal balance here, just like this. And hold here. And switch sides. Again, move with your breath here. We're going to speed it up just a little bit to bring that intensity here. One more time on each side here. Switch. Nice. All right, let's come down onto our elbows here. And then extend that left leg. And let's kick it. One. Nice and gentle. Two. Go as high as you can here. Three. Breathe. Four. Five. Nice and gentle. Coming back down. Switch sides here. Here it goes. Right side. And one. Two. Three. Good job. Four. And five. There you go. Coming back to center. Go ahead. Move into that child's pose here. Take a nice deep breath here. Nice.
Let's come back all the way down again. Don't hold your breath here. Really allow yourself to let it go. Let it go. Don't hold it. Express yourself through your breath. Allow your muscles to relax and breathe. Breath. Here we go. We're going to again, we're going to thrust those hips up as you tuck your stomach in and release it back down. Nice and gently. And go. Breathe. Can really feel how strong my stomach is right now. And yours should be just as hard as mine is here, just like that. So you can really feel that activation in your abdominals again. All the way. [Music] Up. Let's do two more. [Music] Here. Exhale. Last one. Let's hold here. Smile as you're feeling tension in your lower abdominals. Don't give up. Hold. Hold. Five. Four. Three. Two. One. Exhale. You can notice the difference, right? You can feel when you release that you were really activating those abdominal and you're working your pelvis area as well. And you're strengthening in that midsection. The midsection is really important, uh, to have it nice and strong because it's going to really help you, um, advance your practice and be able to handle more stress and things like that when you are trying to go a little bit harder with your training or your yoga practice and things like that.
All right, let's go back into that cat and cow here. [Music] Exhale. Maybe just quiet in your thoughts here. And just really listening to your own breath here. One more time. Deep inhale. Exhale. Good job. All right, again, shake your hands a little bit, releasing some pressure off of your wrists. Nice. And then go ahead, let's move into that spinal balance here, just like that. If you feel like you want to push yourself a little bit further, lift that left leg up, just like that. And then switch sides. We can do this. We can do it together. Let's do it. Lift your right leg up. Nice little breath here. And switch. Again, listen to your body. If it feels comfortable for you to hold it right there, do so. If you want to push yourself a little bit, challenge yourself a little bit, lift that leg up. And switch sides. I really like the spinal balance here because you are working on, you know, making the spine nice and strong. You're working those arms, you're working your core. Your entire body is engaged here. So you're definitely going to feel a little tension here and you're going to feel each muscle activation here. And that's going to really allow the body to start burning the calories and being more activated here. And switch sides. Last one here. I'm definitely feeling it in my arms here. So. All right, coming down to our elbows. Extend that left leg here. And kick. If you can go a little bit higher in this one to challenge yourself a little bit, go ahead. Do it with [Music] me. One more. All right, let's switch sides here. Same thing. Extending that right leg. And then go as high as you can here. Again, to really feel the activation in your glutes. It's one of your biggest muscles in your body. So it's definitely going to force the body to start using more energy, start burning more calories here by doing so. Here you go. And you're working your lower back here too. So, like I said, overall, this flow is really good to give you a nice kick, um, to begin your journey to losing weight or getting stronger, getting more toned, um, body. This flow is definitely for you. So, go ahead, take a deep breath. [Music] Here. I just want to stay here now. But you're going to go ahead and go back down. And I keep working that midsection here. Especially for us women, we have a really hard time dropping that belly fat. So it's really important to get that midsection stronger, nice and strong. So that way, when we really want to go to the next level, the tar sweating and pushing ourselves to the limits, past our comfort zone, the body is going to be strong and it'll be able to handle more stress and more pressure and things like that.
All right, go ahead. Tuck your tailbone in. Lift it off your mat here. Sack your stomach in. And gently place it back down. I did something out of my comfort zone this weekend. I did, uh, kickboxing. Boxing. And it was awesome. I'm definitely feeling my body really sore, but it's well worth it. I'm always looking a new way to challenge myself and push myself. You know, it really helps to not only that you get physically strong, but you also get yourself mentally prepared for this journey because you're constantly pushing yourself past limits. Let's do one more here. Nice. Let's turn around and go back. All right, let's get back to cat and cow. All right. And tuck your tailbone in. Suck your stomach in here. Exhale. Release into cow. And sometimes these flows look kind of easy, but really they're pretty hard and intense and same time very effective. [Applause] I like this one too because it stretches the upper back as well and stretches the spine. Cat and [Music] cow. And really dropping your belly down towards your mat here in your cat. I mean, in your [Music] cow. Let's do two more here. [Music] One. [Music] More. Nice. Shake those arms a little bit. All right, let's move into that spinal balance right here again. Push your shoulders back so the spine is nice and long. And let's go ahead, lift your left leg here. A little bit more advanced, but even if you just lift it off the ground, even if it's one inch, do so. Challenge yourself. Push yourself. Get out of the comfort zone. Switch sides here. All right, let's speed it up just a little bit. Bring more intensity here. Keep your core tight. If you're really ready to change your life and, uh, get stronger and healthier, take yourself seriously. Make this part of your lifestyle. And I promise you, you're going to start to see difference, uh, in your life, physically, mentally, spiritually, whatever it is that you are trying to achieve, go for it. And let nothing stop you from that. Let's do one more time on each side here. Switch. Good. Wow, man, I'm feeling that burn in my arms. What about you? Here he goes. Right here. And let's speed it up right here. And one. Two. Kick it as hard as high as you can here. Push yourself here. There you go. Working the glutes here, like I said, and working your lower back here. Let's do one more here. Nice. Gently switch sides here. And here he goes. [Music] Nice. I can feel my heart rate is going up as well. Last one. All right, let's move into that child's pose here again. In your child's pose, have your big toes touch each other. And then placing your, your glutes all the way down onto your feet here. Extending those arms nice and long in front of you here. Take a deep breath and exhale. All right, let's turn around. [Music] Here. Man, my body is definitely starting to feel a little more stickier and sweatier from this flow. So that's a really good sign. You know, when you are feeling the burn and you are starting to sweat, you know the exercises are being effective. If you're not sweating, you're not feeling the burn, maybe try a little bit harder. All right, here he goes. This is a one of my favorites because it really allows me to work my lower abdominals here. And as I tuck in my tailbone, as you can see, all my core here is engaged. So it's really working this whole midsection and building a lot of strength here. Strength in your midsection, like I said, it's really important to have that midsection nice and strong because it can, it will be able to handle more tension when you are pushing yourself out of your comfort zone. Let's do two more here. And sometimes I even curve my like that, my back, just to kind of notice how this whole posture works, this movement, just like that. If you want to a little bit, uh, see it. Oh my gosh, this feels good though. One more. I'm starting to shake. Exhale. All right. Good night. Just kidding. All right, let's come back up. All right, that was awesome. I feel good. I feel strong. I feel, uh, I broke a little sweat here. It's really nice. Again, guys, if you want to see the difference in your body, stay consistent with this flow. Um, eat good, eat healthy, be active. You know, take a charge of your life. Take a charge of the things that you want to achieve and be. And just go for it. Don't let nothing stop you. Again, thank you so much for doing this challenge with me. And, um, for more videos, subscribe to Psyche Truth. Make sure to favor this video. And, um, thank you again. And, um, we'll see you in the next video. Namaste. [Music] [Music]