5 YOGA WORKOUTS TO TRANSFORM YOUR UPPER BODY


Hi FitFlavah Fam, welcome back to another
video and if you like our approach to fitness yoga and lifestyle, don’t forget to subscribe. In this video we give you five effective workouts
to target the upper body: the shoulders, the chest, the obliques, the ABS and the back. So if you wanna switch it up, implement
them into your next yoga practice or take it to the gym. And before we dive in, if you wanna deepen
your practice or become a yoga teacher, check out our yoga teacher training at FItFlavahCourses.com Our first workout is to strengthen the shoulders, so we built a combo around what some people
call Dive Bomber, Hindu push-up or Hot Wire. First let’s have a look at it then I’ll break
it down for you. Keep in mind this is not a warm-up. We start our shoulder workout in Downward
Facing Dog. The hands are shoulder-width distance apart,
the feet are hip-width distance apart and you externally rotate your upper arms. Bring some energy to the ABS, inhale into
your upper back and with a round spine make your way forward into Plank Pose to activate
the shoulders. The shoulders are directly over the wrists. And on the exhale push back with a straight
spine, Downward Facing Dog. We’re going for our first Dive Bomber. So bend
the elbows, let the crown of the head come towards the mat and make sure that the elbows
don’t flare out more than 45 degrees. Just as you’re about to hit the targets, slide
through, bring the tops of the feet down – Upward Facing Dog. Pull the shoulders away from the ears and
draw the shoulder blades together and down. On the exhale push back Down Dog. We’re giving a break to the right shoulder
with a twisted at low lunge, so step the right foot forward in between the hands, rotate
your upper body to the right and lift your right arm up. And to lengthen the rotator cuff muscles, externally
rotate your right arm and lift it up without lifting the shoulders. Circle the arm backwards and down and push
back – Downward Facing Dog. We’re repeating the sequence one more time,
so inhale into the upper back, round forward and come to Plank Pose, make sure that the
fingers are spread wide and open. And exhale push back with a straight spine
Down Dog. We’re going for another Dive Bomber, so bend
the elbows, make sure that the shoulders stay away from the ears and then slide through,
bring the tops of the feet down, coming to an Up Dog. This time focus on activating the rhomboid
muscle to draw the shoulder blades together and the chest forward and up. On the exhale push back Downward Facing Dog. We’re giving a relief to the left shoulder
this time. So step the left foot forward in between the
hands, twist your upper body to the left and lift the left arm up. Remember, we wanna lengthen the rotator
cuff muscles, so externally rotate the left arm and lift it up without lifting the shoulder. Circle the left arm back and down push back
-Downward Facing Dog. One more activation for the shoulders. Inhale into the upper back, round the spine
and come forward into Plank and exhale push back Downward Facing Dog. And if you want to strengthen your shoulders
I would recommend to repeat the sequence five times. Now for a second workout we’re going for the
chest and the triceps. We’re using blocks. If you don’t have blocks you can also modify
this exercise by using books. Just make sure you have the right size of
the books, obviously a big coffee table book is not the way to go. Now let’s watch Monika first doing the exercise
and then I will talk you through. So we start in Standing Forward Fold. And as you can see we use four blocks. So I want you to walk your hands forward and
place it onto the first set of blocks. One push up. Now take your right block and place them on
the one in front of you. Bring your hand back down – one uneven push
up. Same on the left side. The left block goes up, hand comes down, one even
push up. Now let’s reverse. Bring your right block back down – one uneven
push up. Bring your left block back down – one even
push up. Now listen. Last time bring your right block back up – one
push up. Now take the left block back up and bring
your right hand back onto the blocks and get ready for our next pose – Upward Facing Dog. Now because the arms and the humerus are fixed
you should be able to activate your lats and with that draw your chest forward and up. With the exhalation push back into a Downward
Facing Dog. So I want you to slide your feet now through
the blocks because you’re going for four tricep dips. Just make sure your shoulders are away from
the ears and your traps are at work. After the fourth tricep dip, pull a belly
button in and up and float back into a Plank Pose. Walk your feet forward and come back into
a Standing Forward Fold. You can do the same numbers, but you can also
double or triple it up. Go for a challenge. It’s a fun and effective exercise for your
chest and your triceps. Most people prefer to work the front side
of the body, but working out the back side of the body is just as important especially
giving the circumstances and situations we’re in, being hunched over computer or looking
at the cellphone screen all day. So let me give you a combo for the back that
you can practice and play with in your next workout. Joschi’s going to show you first and then
I will talk you through, We start our back workout in Staff Pose, so
sit up tall, spine is straight, legs stretched out in front of you and you flex your feet. We’re also using blocks this time though,
bring them on to the medium level. For Reverse Plank bring the hands behind the
blocks, point the feet and lift your hips up high. This isn’t just a great activation for the
back, it also stretches the chest and shoulders. Lower the hips down and make your way into
a Seated Forward Fold. We’re going for four butt lifts, so roll up,
bring the hands onto the blocks and with each butt lift pull the right knee into the chest. The feet are flexed and on your way up, squeeze
the left side of your tush. After the last one, make your way back into
a Seated Forward Fold and get ready for four hip flexor activations. Roll up, come onto your fingertips, flex the
feet and alternately lift your legs, starting with the left one. You want to make sure that the spine is straight
and you activate the core. We repeat the sequence one more time, so for
Reverse Plank, hands go behind the blocks, point the feet and lift your hips as high
as you can. Don’t forget to squeeze your tush. Lower the hips back down and come back to
a Seated Forward Fold. Remember, four butt lifts. So roll up, bring the hands onto the blocks
and this time pull the left knee into the chest. Remember the feet are flexed and you want
to squeeze the right side of your tush. After the last one, lower the hips down and
make your way back into a last Seated Forward Fold. We’re going for one more round of hip flexor
activation. Roll up, come onto your fingertips, flex the
feet and this time start with the right leg. Pull the shoulders down the back to activate
the traps and we end in Staff Pose. The fourth combo is a Side Vinyasa with a
focus on the obliques and the rotator cuffs and like Monika said, this is not a warm-up
to make sure that your body’s ready to move. So let’s put the sequence together. We start in Downward Facing Dog. I want you to come forward into your Plank
Pose and bring your right knee to the chest. And for Side Plank now take your right foot
in front of your left one and lift your left arm up. Circle your left arm backwards and down,
lower your pelvis, lift your pelvis up and get your left arm
over your head. Now take your left elbow, bring them to your
right knee, take your right foot behind your left one and then get ready for Downward Facing
Dog with toe touches. Left hand to your right toe, come forward
into your Plank, then take your right hand to the left toe, come forward into your Plank
and finish in Downward Facing Dog. Let’s repeat the same sequence on the other
side. So come forward into your Plank, bring your
left knee to the chest, then take your left foot to the outside in front of your right
foot, lift your right arm up. Circle your right arm backwards halfway down,
pelvis goes down. Pelvis comes up, right arm goes over your
head. Now bring your right elbow to your left knee,
take your left foot behind your right one and we’re going for Downward Facing Dog with
toe touches. Right hand to the left toe, make you forward
into your Plank, left hand to the right toe, come forward into a Plank and we finish in
Downward Facing Dog. In our last workout we’re going for the abs
and biceps and as we all know there is no real bicep activation in yoga so we’re using
a resistance band. But if you don’t have one you can also use
any other kind of band as long as you create an external resistance. So let’s first have a look at it and then
I will talk you through. We’re starting our last workout with four
Single-Leg Roll Ups, so grab the resistance band at shoulder-width distance, bring the
arms up to shoulder height and bend the left knee. Roll down onto the mat and then roll up two
times bringing the arms up overhead while keeping the shoulders away from the ears. After the second time, switch legs. Right knee bent, left leg long and flex the
left foot. Then you make your way up, loop the resistance
band around your heels, we’re going for four bicep curls. Make sure that the elbows stay connected with
the ribcage and the shoulders away from the ears. You wanna keep the activation in the biceps,
pull the belly button towards the spine, lean slightly back – four Boat Poses. So simultaneously lift your legs and your
upper body. Make sure the spine is straight and you lift
the chest. And then we end in Staff Pose. We gave you five workouts and five inspirations
and if you have any questions, leave me a comment in a comment box below. Don’t forget to subscribe and hit the bell
button and we see you in our next video. Tschuess.

Leave a Reply

Your email address will not be published. Required fields are marked *