Selen Dar

Muscle-Building Workout and Diet


hey guys were in Costa Rica at surf vista villas in Santa Teresa and i have a yoga sequence for u today which will is called sunrise surf yoga this yoga sequence is targeted for surfers or anyone that wants to work their shoulders, abs and their hamstrings also great way to start your day in the mornings so grab some water mat and lets go ok so starting in childs pose find your breath slowly come up to all fours inhale arch echale rounds one more time like that exhale bring the hands all the way to top puppy posture allowing the hips to stay over the knees letting the chest fall down bring elbows down come through into baby cobra allow the hips to come forward look up to the sky then lift the hips back up coming back into puppy pose letting chest come down extend right leg left arm hold here engage you abs exhale crunch inhale extend exhale crunch touch elbow to knee tuck left toes under lift to one legged dog bending right knee coming into plank touch your chest inhale reach exhale chest reach the leg up exhale bring it into chest exhale release high plank side plank modify by bending bottom knee then release left hand take push ups high plank exhale chaturanga upward dog inhale exhake downward dog come back down to childpose rounding up through spine other leg left leg right arm deep breath in exhale crunch inhale reach exhale crunch touch opposite elbow to knee release up to one legged dog bend the left knee exhale touch chest inhale extend the leg touch knee to chest inhale reach touch one to chest lower the leg round through to plank 4 pushups tuck up to plank chaturange upward dog downward dog come to plank other side plank other side right arm reaches up come back down chaturanga upward dog downward dog give it a good stretch come to plank then elbow plank hold lift to dolphin plank exhale drop lift hips then drop like a downward dog but on wlbows great exercise for shoulders and core hip dips to side one hip at a time to mat working the waistline hand hand elbow elbow using the strength of your upper body hold high plank chaturanga upward dog lift downward dog reach right leg up bend knee step forward to high lunge extend right leg exhale push inhale lunge exhale hold come back to lunge exhale high lunge palms together if u can opening to warrior 2 releases right hand down left arm up and over extended side angle reach right fingers to top of mat lengthen left side of body peaceful warrior keeping front knee bent back to warrior 2 extend right knee and turn the foot in slight pigeon toed in feet wide legged forward fold hand to mat or prop goal to get forwhyeadclose to floor you can reach hands to ankles breath in exhale slowly come up inhale arms up exhale turn foot out warrior 2 reach arms and step forward to tadasana inhale reach u[ exhale forward fold stay here add nodding of head you can go deeper by placing peace fingers over to big toes pull body close to knees inhale half up exhale step right foot back to plank oush ups upward dog doward dog reach left leg up bend knee step forward to top of mat exhale extend left knee inhale forward exhale push and extend inhale forward exhale extend left knee let your forehead come down inhale into lunge exhale extend the knee come back to high lunge find your balance reach arms up hold sinking down deep into leg open to warrior 2 coming over to extended side angle left fingers reaching for the mat fully lengthen right side come up to peaceful warrior come back to centre extended forward fold go deeper try bring hands through legs see if u can bring forehead closer to mat you can keep hands on block or floor to be easier clasp hands behind the back take hands forward and allow them to fall give shoulders a stretch round up arch the back reach arms warrior 2 big step reach up inhale exhale forwarx fold hold inhale half way ip exhale step back to plank 4 pushups chaturanga upwards dog doward dog stretch it out let heels sink into the floor come down to knees thread the needle opening right arm out thread the right arm through allow the left hand to reach forward get right shoulder to mat look towards top of mat switching sides arm opens and bring it through reach fingers forward get left shoulder down come back up walk to seated position reach arms up exhale bring knees together childs pose stay here for a moment breathe in exhalelet go round up to seated position rest hands on kness take moment to roll shoulders back inhale reach arms up exhale hands to your heart bowing down to heart thank yourself for this wonderful practice today allowing yourself to start your day in a greatway thanks so much!

100 thoughts on “Morning Yoga Workout ♥ Better Than The Gym | Strength & Stretch

  1. I got 7 mins in and i gave up bc of how shaky i was ;-; but tm am going to do this again and try to get farther into the video

  2. at 7 minutes in I paused and crashed onto my mat frustrated that I'm out of breath and my lack of strength. I was so tempted to exit the video but that's giving up so I continued after a few minutes and now I finished and feel accomplished and a little stronger. I will try to do this daily and can't wait till I can do this as flawless as her 😀

  3. Wonderful video! I don't know how i didn't find your channel until recently?! I made a vegan protein drink this morning, and did this routine outside on my porch as the sun came up. So peaceful! I can't wait to try more of your videos. I need to check out your website tooooo! You're my new fav trainer! Goals! You be toned, lean and flexible like you! I think your videos will really help get me there!
    Sometimes i like a trainer's content ok, but don't seem to nice that much with the person's energy, but every time i see one of your videos i feel like i vibe with your energy and just want to give you a big heart to heart hug and a thank you!

  4. I want you both to know that you've changed my life. I watched this video two years ago and I could barely do any of that back then. Thank you for helping me find my strength. Physical and mental.

  5. I really enjoyed this one, I can tell I am out of shape because it's been years since I have practiced these poses but my muscle memory did not let me forget. I will make a point to keep at it this time and I can't wait till I can the do the poses as gracefully as you did in this video. Good stuff here

  6. This felt more like pilates to me 😄 well i'm beginner at yoga and also doing this as morning yoga made my hands even stiffer. Still i like it!

  7. I love this one. I do this after one of her 10 minute challenges, like thighs or abs. It helps stretch out the things you just worked on.

  8. A light, refreshing reminder to explore and move in an upward 'stance' physically while also embracing a higher mindset in day to day living. Thank you BohoB 😉

  9. This was simply amazing, thank you. I did this to start my day and now I feel refreshed and ready to start Monday on a good foot.

  10. I really love this video. It covers so much in a short time. Sometimes I only have 20 minutes and this video covers strength, and stretches, and relaxation. It is a good warm up or cool down too. Love love love!

  11. better than gym?! But its like a gym with the repetition movements. the real yôga do not have repetitions

  12. How come the title is is French? (even if it's wrong spelled for "La Gym" ;)). Thanks for nice courses & your smile Juliana! 🙂

  13. I love yoga and this really helped me a lot to get out all of my stress thank you so much I did all with the first try

  14. Can you please clear my doubt about yoga or Gym wch is better, currently i am doing both stretching my schedule alot and managing both for strengthening my body and mind, please help

  15. From behind we stretch, from the front we watch, from everywhere we imagine and admire the beautiful touch of your soft lotus flower in flight.

  16. I'll come back after 66 days and see if I could pull this off. From tommorow I'm starting with yoga for the very first time. I'm excited. Please support me. Thank you!~~

  17. "give it a good stretch"… yeah… that's my favourite quote from this vid. Though my knees would break like milion times before…

  18. Nice to meet you, I am a yoga instructor in Vietnam. I visited your home and gave you a full gift. Hope the same connection to your channel and my development.

  19. Trained at the gym the night before so my muscles were screaming in protest

    I finished it anyway (probably badly but I did it)

  20. This is only the third of Boho Beautiful's yoga videos I've done (starting three days ago) and I'm starting to feel more energy during the day already. I'm doing these to ease back into working out after pulling something in my back a few weeks ago. They're really helping. My neck still feels over-inflated, but my back is feeling a lot better and I think I can start adding weights back in two more days. :] Maybe I should incorporate more yoga in my routine when I want to punch weights, ha ha.

  21. please understand that streching is not yoga otherwise biggest yogies would be found in circus. yoga is a way to combine body and sole and not push ups and all what she is doing ( aur views dekh k koi bhi bata sakta h ki iske video me yoga kitno ne dekha).

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