Power Yoga for Muscle Building: 30-Minute Energizing Practice for All Levels with Travis Eliot

Transcript

hey guys it's Travis Elliott and welcome to Power Yoga Commando this class is from interdimension TV a streaming platform that I co-founded with my wife Lauren where you can get access to all of my full programs including my 108 day programs level up 108 py 108 and much much more if you're interested in deepening your practice I'll drop a link down below where you can start your free trial also before we jump into the class remember to hit that red button that's it let's go ahead and begin [Music] all right welcome to Power Yoga Commando let's begin in a kneeling position you're always welcome to sit on a prop here if you want or you can just sit back onto your heels sit up nice and Tall with a long straight spine feel free to close the eyes as we prepare to do a little bit of breathing to set the tone for our power yoga flow start off by taking a deep inhale through the nose feel the lungs up with breath [Music] and then out the mouth exhale side out dissolving stress and tension away when we begin our breathing pattern inhale through the nose for one two three four hold and out the nose exhale for three two one in Hell one two three [Music] four exhale out for four three two one inhale one two three [Music] four exhale out for four three two one I surround inhale one two three four exhale out for four three two one take another deep inhale through the nose and then out the mouth exhale Let It Go close the mouth as you keep that breath moving evenly in and out through the nostrils from here let's come into all fours table top position positioning the knees beneath the hips spreading the fingers wide indexes forward and then on and inhale drop the belly extend the heart forward and out and then on the exhale round the back curl the chin in and again inhale drop the belly spread the collarbones wide and then on the exhale pull the shoulder blades away from each other good one more like that inhale drop the belly feel the backward Bend and then on the exhale round the back like a Halloween cat check this out on and inhale drop the belly and then draw your feet in so the feet are to the outer hips and then on in exhale release the feet down hover the knees a couple of inches off the ground for a floating table two more like that drop the knees inhale draw the feet in towards the outer hips belly low and then on the exhale floating table drive into the Palms float the knees off the grounds one more like that inhale belly drops feet draw in and then on the exhale floating table little hover good now this time in hell bend the knees feet to the outer hips and then you're going to bring the feet flat on the ground and then you're going to lift the hips all the way up to the sky for what we call broken feet pose for pretty obvious reasons why you feel it in the feet let's flow that drop the knees draw the feet outer hips inhale belly low then on the exhale feet flat hips draw up to the sky feel that deep foot stretch one more like that inhale feet outer hips and then this time as you exhale come into broken feet try not to make that strange look on your face all right knees come down inhale feet to the outer hips belly drops and then down dog so tucked the toes if the hips all the way up to the sky all right if that broken feet pose didn't scare you away and make you stop this video you're still with me we're just beginning you guys Power Yoga Commando starts off just a nice slow slow kind of gentle build of energy but before you know it the ferocity will come but for now you're just walking out the dog starting to loosen things up now finding your neutral down dog spread the feet wide wrap the outer shoulders back take a good buy inhale deep in that and then on an exhale you're gonna walk your feet all the way forward to the top of your yoga mats oh and then flat back on the inhale extend the heart out forward fold exhale Let It Go on an inhale rise and fly both arms all the way up to the sky drop the right arm down on the exhale you'll lean over to the right hold air for a breath or two as you get long through the left side body [Music] good inhale back up to neutral both arms up overhead and then left arm comes down as you take it over to the left now stretching across the whole right side body breathe into those right ribs beautiful inhale come all the way back up to neutral upward salute and then forward fold on the exhale drop down low and then flat back on and inhale from here step back to plank drop the knees down on the exhale tabletop pose Cal on the inhale belly drops heart forward and then on the exhale Cat round the back good like we did earlier inhale bend the feet towards the outer hips drop the belly and then floating table on the exhale hover those knees as you draw it into the Palms drop the knees inhale bend the feet outer hips and then broken feet pose on the exhale lift those hips all the way up to the sky drop the knees on the inhale bend the feet outer hips and then down we're facing dog tuck the toes lift those hips and notice that breath and that nice deep rich flow so the poses change your thoughts change Sensations change but your breath always Remains the Same from here will flow through that same series a couple more rounds you can really find your groove smooth things out take an inhale press back drive into those Palms and then on an exhale walk those feet forward top of the mat flat back inhale create the length and forward fold exhale find the depth inhale rise upward salute arms up overhead and then on the exhale leaning over to the right inhale both arms up above and then on the exhale lean to the left good inhale upper salute grow long get tall and then forward fold on the exhale Cascade low flat back inhale sternum out step back to plank drop the knees down as you exhale cowl on the inhale belly drops heart forward and then on the exhale round the back inhale Bend those knees feet in and then exhale floating table you hover inhale feet draw outer hips again and then broken feet pose on the exhale hopefully they're starting to loosen up in the ankles inhale knees drop down feet draw in and then down dog exhale keeping it moving take an inhale press back sink in exhale walk both feet four one more round of these flat back inhale forward fold exhale inhale root to rise and exhale side Bend right side inhale breath leads the movement exhale over to the left inhale back up straight and narrow exhale fold like a meditative flow flat back inhale pull that breath deep and low step back to plank drop those knees onto the floor Cal and how sweet back bend exhale round sweep forward bends inhale feet bending outer hips exhale you know the flow of floating table inhale bend it again exhale broken feet pose here we go hips High beautiful inhale feet draw outer hips and exhale down dog those are gone all right you guys moving right along so little time so much to do take an inhale stretch it back and exhale walk or jump top of the mat flat back on the inhale forward fold exhale bend the knees take a seat and then chair pose reach those arms all the way up to the sky good now shift the weight into that right foot and then can you bend your left heel in towards your left glute with that left foot flex take an inhale like that and then on the exhale you're going to point your left toes out so extend out to the foot pulse that inhale Flex the left foot exhale point the foot and again inhale Flex it and exhale extend it now inhale Flex it set the Left Foot Down onto the ground as we now set up same thing other side so start to draw your right heel in towards your right glute notice that right foot is flexed take an inhale there and then exhale extend it out and again inhale Flex exhale extend inhale Flex exhale extend inhale Flex hold set the right foot back down sit back a little deeper take an inhale lift a little more and then forward fold exhale Let It Go flat back inhale in a traditional Vinyasa this time on the exhale so back to Plank and lower Cobra up dog in hell and then down dog exhale from here right leg lifts up inhale and then right knee to the belly exhale Engage The Core inhale right leg back and then exhale right foot top of the mat we're going to drop the left knee onto the ground release the top of that left foot and you can always put padding underneath your left knee if you want so a towel blanket whatever works and then as you get settled both hands on top of your right knee right thigh for low lunge find your balance and then when you're ready take those two arms and reach those all the way up to the sky good now keep the left arm up but bring your right arm down left arm up right arm down and then we're going to pulse this inhale switch the arms right arm up left arm down and exhale switch inhale vertical swimmers and exhale switch one more round inhale right arm up left arm down and exhale left arm up hold there take it inhale reach up tall through that left arm and then on an exhale you're going to start to lean over to the right and if you want you could put a block underneath your right hand or if it's available for you maybe those right fingertips come all the way down onto the floor breathe into that left side body good now come back up on the inhale both arms High and then on the exhale hands to the ground half split so straighten that front right leg if you want you can reach your left hand forward grab your right toes taking in help hold the heart out and then on the exhale fold forehead down towards that right knee right shin as you stretch all that tissue across the back of that right leg [Music] good go ahead and re-bend that right knee and then check this out you're going to draw your left foot up towards your left glute you're going to rotate that back left leg so your left foot comes over towards the right side of your mat and then a little modified Warrior Two is kind of cool right so you're on your back left knee your right heel would intersect your back left shin left calf area and just like Warrior two left arm back right arm straight out in front of you good now rotate that right palm to the sky option to bring your left hand to your left waist your left calf or maybe onto the floor behind that back left leg as you reach that right arm all the way up and back so a lot of lateral flexion in these sequences of getting into those side bends where you just get long and lean to the side body stretching out that rib tissue stretching out the waist the laps take a good buy inhale there and then exhale come all the way back up good now we'll bring the right form on top of the right thigh or right hand can come down onto a block or the floor towards the outside of that right foot open up that left chest inhale and then extend that left arm forward and out on the exhale little side reach remember to breathe remember your breath is that one consistent steady Factor underneath the Sea of change come all the way back up to that modified reverse Warrior on the inhale and then cartwheel both hands to the floor unrotate that back left leg tuck the left toes at the left knee step back plank pose is we set up for three Yogi style push-ups lower halfway inhale push up exhale two more inhale hover exhale rise one more time inhale exhale press hold for the inhale and then lower with control exhale inhale chest High exhale back down dog left leg up inhale to the core exhale pull back in hell top of the mat exhale release the right knee down and again option to put support underneath that back right knee if it helps you to find comfort so you're not shying away from intensity and challenge but the same time you are avoiding that bad pain so discomfort is good pain is not good good both arms all the way up to the sky both arms reach up little fingers turn in slightly this time keep that right arm up and then bring your left arm down prepare to pulse inhale switch left arm up exhale switch right arm up good inhale with breaths exhale sinking and linking movement breath and Minds inhale one more time and exhale come up hold there take a big inhale grow long and tall and then exhale start leaning to the left and take it to that place until you reach your boundary so you find that Wall of Resistance instead of forcing or pushing your way through the resistance just let your breath gently begin to erode it away so you're letting your breath do the work come back up on the inhale low lunge and then exhale hands come down have splits go ahead and straighten that left leg maybe Reach Out grab the left toes right hands big inhale heart out and exhale fold down and in a couple of breaths there so you can feel it right like we're just moving through all these different areas of our body strengthening things lengthening things flushing it with blood getting that circulation which leads to Regeneration go ahead and pin that left knee and then you're going to rotate as you draw your right foot in towards your right glute that right leg right foot over to the left and then modified Warrior Two pose so on your back right knee left toes Dead Ahead left arm above that left leg right arm reaching straight back behind you and that steady gaze as you get more and more present inside of that mind nowhere to get to other than to just be here now flip that left palm up right hand either out of right waist calf or maybe down onto the ground as you reach that left arm all the way up and back gaze up to your inner left arm you can look off to the side or you can look down towards that right hand wherever you like one last inhale there and come all the way back up and then left forearm on top of left thigh or on the outside of that left foot right arm up to the sky open up that right chest extend that right arm out pull your bones away from your joints and you breathe that oxygenated alkalized blood through those joints last reach goodbye and then reverse it inhale come back and exhale windmill the hands to the mats spin that back right foot back tuck the right toes underneath lift the right knee up step back to plank and three more Yogi style push-ups inhale halfway exhale press inhale lower exhale rise inhale one more exhale press up take and inhale strong upper body exhale lower with muscle inhale bend the spine with gentleness and exhale down dog inhale stretch back exhale walk or fly top of the mats flat back inhale forward fold exhale bend the knees arms up to the sky draw that right foot back in towards that right glute as you inhale and then airplane let's take flights let's challenge our balance balancing on that left leg is you inhale you're going to bend the left knee come down and then on the exhale straighten the leg float up two more inhale bend the knee and exhale Elevate inhale descend exhale ascend and then back to that one legged chair right foot in towards right glute inhale set it down exhale bend the left heel in towards left glute inhale and then airplane other side on the exhale here we go Supreme Focus Supreme concentration inhale bend that right knee exhale straighten inhale Bend exhale straighten inhale it's okay if you fall exhale we still love you come back to one-legged chair variation inhale and then set the Left Foot Down exhale goodbye inhale chair forward fold exhale flat back in how are we feeling it exhale Vinyasa I know I am inhale sternum Scoops up exhale down to high inhale right leg up exhale knee to core little squeeze inhale draw back exhale top of the mat stay on the back toes Crescent both arms come up to the sky get rooted down below take an inhale reach those arms High and then exhale Warrior Two turn it to the side so obviously we did that modified variation and now we're doing that normal variation of warrior two similar sequence right palm comes up left hand either to hip thigh or the outer left calf just don't rest it on your knee because we don't want to buckle that knee joint in so you're finding some tissue to rest that backhandle on maybe bend that front knee a little deeper last inhale find the climax and then back to Warrior Two right form on top or right thigh left arm up or option to drop the right hand down onto a block or the floor on the outside the right foot now with your back foot strong open up that left chest inhale and then extend that left arm forward and out on the exhale extended side angle reach give it one last little reach there and then here's where it gets to become a little bit more fun and held back to reverse inhale cartwheel the hands down come back to plank on an exhale hold there good now you're going to bring your right knee to your right tricep lower halfway down inhale and then back to plank exhale other side inhale left knee left arm lower exhale back up two more rounds inhale right knee right arm exhale plank inhale left knee left arm cell plank one more round inhale they're called Commando push-ups exhale that's why we call it Commando Power Yoga inhale left knee left arm exhale back hold air take it inhale lower down exhale Cobra inhale and then down dog exhale they're stopping the video now you guys inhale left leg up exhale belly exhale touch inhale draw back exhale top of the mat Crescent pose come up so just like in life there's Peaks and valleys within your yoga class take a big inhale reach and then exhale Warrior Two so you're navigating your way through the highs and lows of your yoga to learn how to stay steady Within regardless of what pose or situation you're in you are empowered to be in control of what's going on between your two ears flip that left palm up reverse that Warrior just come gliding back as you embrace the warmth you embrace the fire as you embrace the intensity one more inhale there and then back to Warrior Two side angle and you always have options you can modify it you find the place that works for you and your body and how you're feeling right now which is different from yesterday and different from tomorrow opening up that right chest and then extend that right arm forward and out finding that diagonal from back foot all the way through the fingertips last reach reverse that Warrior inhale and then cartwheel back to plank pause there on the exhale Commando style push-ups right knee right arm lower inhale back exhale other side inhale left leg exhale back up inhale right leg exhale up inhale left leg exhale up inhale right leg exhale back last one inhale left leg exhale up hold air take it inhale and lower down without collapsing huge inhale last Cobra the class and exhale back downward facing dog weren't those fun you guys take a big inhale press back exhale relax the knees to the mats crawl the knees forward cross the feet behind release down onto those sit bones and then go ahead and come all the way down onto your back all right draw your heels in toward your sit bones extend your arms forward lift your hips off the ground as we come into a variation of bridge now you're going to keep the hands out of this you're not going to interlace the fingers and all you're going to do is shift your left foot a little to the right and with the left foot on the ground take that right leg and lift it straight up straight up to the sky take the right ankle now place it on top of your left knee left eye so your right leg looks like it's in a pigeon stretch and then you're going to come on to that left foot left toes as you elevate the left heel up and roll the outer right hip down and then exhale over the left heel down lower the hips down to the ground thread the needle pigeon so right arm reaches through the legs grab your left shin or your left hamstring and then wrap that outer right hip forward enjoying that deep right hip stretch so in the Shaolin tradition they have this rule called the 99 slash one percent rule and that rule is is that 99 of the time you're calm you're relaxed you're in a deep state of peace but one percent of the time every now and then you have to take strong bold decisive action and that when you take action you take action from your whole entire being if you're not willing to do that it's better to wait it's better to stay in that state of passivity until you're ready to bring all your mental emotional and physical strength into one single Direction if that one last little squeeze relax the Left Foot Down tripod twist so you're just going to take that right foot over to the right keep the right knee facing up towards the sky I like to Cactus the arms here outer right hip gently presses forward she's still in that nice hip stretch so the Commando part of yoga is that one percent right like every now and then we have to summon that Warrior part of us it's Fearless courageous strong and powerful especially when it involves standing up for things that are important to us [Music] come all the way back up to Center set the right foot on the ground extend the arms forward back to bridge Elevate those hips up and this time scoot the right foot a little to the left take that left leg up for a breath or two straight up to the sky and set the left ankle on top of the right knee right thigh and then lift the right heel up as you inhale wrap the outer left hip down and then exhale right heel comes down release the lower back on the floor extend the left arm through the legs pigeon stretch hmm [Music] give that one last little squeeze [Music] relax the right foot onto the floor tripod twist other side so let that left foot come all the way over to the right there [Music] feel yourself energetically Just Landing towards the back end for 30 minutes together [Music] and from here bring the legs all the way back up across that left leg we're going to slide right into shavasana extending the legs and the arms out getting comfortable in the body and now dissolving into the source of all yoga that inner Stillness [Music] and that inner silence shavasana [Music] [Music] foreign [Music] [Music] foreign [Music] foreign [Music] everybody from here take a deeper inhale through the nose and out the mouth exhale Let It Go as you bring with you whatever it is that you just dropped into draw your knees your thighs into the belly now you're ready gently rock and roll your way all the way up to the last final comfortable cross leg seated position bring the hands to prayer position in front of your chest in front of your heart giving gratitude to your practice for these moments on your mat today the Buddha said one moment can change a day one day can change a life and one life can change the world so never underestimate the power of these moments much health much wealth and much love to you namaste all right you guys thank you for your practice thank you for joining me for Power Yoga Commando I hope that you have a beautiful rest of your day drop a comment down below and let me know how your class was and I'll see you next time [Music] foreign [Music]