30 MIN PILATES YOGA WORKOUT || Full Body Stretch & Strengthen

TopShop · May 16, 2024

30 MIN PILATES YOGA WORKOUT || Full Body Stretch & Strengthen

By TopShop Yoga and Pilates Full Body Workout, move with nicole, move with nicole 30 min, move with nicole pilates, pilates nicole, stretch and strengthen yoga, Yoga, yoga pilates, yoga pilates full body, yoga pilates full body workout, yoga pilates fusion workout, yoga pilates workout, yoga workout, yogalates 39 Comments

Video Transcript

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welcome back to move with nicole for today’s class i have a 30 minute yoga workout for you to stretch and strengthen the body so when you’re ready to get started roll out your mat and let’s begin let’s start today’s class sitting up nice and tall in a seated position on your inhale reach your right arm up exhale side bend over to the left closing your eyes or taking your gaze up to the ceiling really feeling a nice release through the right side of your body then come back through center take your hands in front of your legs inhale lengthen your spine and exhale carefully walk your hands forward make sure that your sitting bones are firmly rooted into the floor feeling a nice release through your hips and your spine carefully walk your hands and back to your body and let’s switch the crossings of our legs other side inhale reach your left arm up exhale side bend over to the right stretching through the left side of your body now then return through center take your hands in front of you inhale lengthen your spine exhale walk your hands forward feel free to close your eyes and just bring all your awareness into your breath then walk your hands back towards your body and let’s come on to our hands and our knees on your inhale arch your spine open through your heart center exhale round your spine and press your hips back to child’s pose and again shift forward on your inhale arch your spine broaden through your collar bones exhale round your spine and press back to child’s pose let’s do one more inhale shift forward roll your shoulders back then exhale curl your toes under and press back to your downward facing dog let’s take a moment here to pedal our heels alternate bending one knee at a time taking this nice and slowly really feeling a stretch through the back of your legs as you press the floor away from you with your hands then draw both heels down towards the mat really lengthening through your spine then on your next inhale reach your right leg up to the sky exhale open your hip and bend your knee make sure that your chest stays square to the floor as you really lift your right knee up towards the sky to feel a deeper stretch then inhale square off your hips straighten your leg exhale step your right foot forward in between your hands drop your back knee lower your hips inhale reach your arms up coming into your low lunge really draw your navel in as you shift your hips down and forward take one more deep breath in here and exhale take your hands to the floor and press back into your half split flex your right foot inhale lengthen your spine and exhale fold over your leg making sure that your left hip is stacked over your left knee keeping your spine as straight as you can let’s re-bend our right knee now and press back into your plank position shoulders over wrists really draw your navel in and let’s hold in our plank for a few breaths to really just fire up the body keep pressing the floor away from you engage through your legs take one more deep breath in and deep breath out then on your next inhale shift your weight forward exhale bend your elbows lower your knees if you need to inhale upward facing dog roll your shoulders back exhale press back into your downward dog beautiful job other side inhale extend your left leg up to the sky exhale open your hip bend your knee keeping your shoulders and your chest square to the floor as you try to lift your left knee up nice and high on your next inhale square off your hips straighten your left leg exhale step your left foot forward in between your hands drop your back knee and on your inhale reach your arms up to the sky opening through your chest keep drawing your belly button in towards your spine as you sit your hips nice and low take one more deep breath in then exhale lower your hands to the floor and push back into your half split flex your left foot inhale lengthen and exhale fold over your leg keep curling your left toes towards you to feel a nice release through the back of your left leg then re-bend your left knee and press back into your plank position on your inhale shift your weight forward exhale bend your elbows inhale upward facing dog open through your heart and exhale downward facing dog well done let’s keep moving look up in between your hands and carefully tiptoe your feet to the front of the mat with your feet together soft bend through your knees if you need halfway lift on your inhale exhale dive over your legs then come up to standing inhale reach your arms up look up exhale bow over your legs forward fold halfway lift on your inhale nice straight spine exhale step back into your high plank inhale shift your weight forward exhale chaturanga upward facing dog on your inhale big breath in then downward facing dog on your exhale beautiful on your next inhale ripple your spine forward to your high plank then shift your weight onto your right hand and come into your side plank reaching your left arm up to the sky make sure your hips are stacked here really push the floor away from you and lift up through the side of your waist really engaging through the side body then lower your right knee to the floor and reach your left arm by your ear feeling a nice stretch with the left side of your body then let’s come up into a kneeling position so your right knee is bent left leg is extended apologies that i’m not mirroring you here take your hands behind your head with your elbows wide and really draw your navel in on your inhale lean over to your right exhale come back up just four more like this inhale lean over and exhale come back up really focus on staying nice and lifted through the right side of your body be careful that you don’t collapse into that right rib try to stay as long and lengthened as you can beautiful job let’s add to this inhale lean over to the right exhale turn your chest to the mat inhale return through center and exhale come back up so you lean over turn your chest to the mat open your chest and come back up just three more like this you should really be feeling some heat through your obliques and the side of your waist you’re doing really well let’s do one more really reach with the crown of your head well done release your arms by your sides and let’s stretch our right arm up and over beautiful then from here place your right hand onto the mat and lift your left leg up reaching your left arm up to the sky let’s tap our toes to the front of the mat and then the back of the mat so you tap forward lift tap back and lift nice inhale as you tap exhale as you lift you’ve got it only a few more like this really lift the leg up a little bit higher last one well done hold the leg lifted stretch your left arm by your ear and then flex your left foot let’s finish with 10 pulses here we go you lift and lift nice exhale and exhale just six more five little higher four three two and one beautiful job return your left hand to the floor and come back into your high plank keeping your knees lifted or lower your knees if you need to exhale chaturanga upward facing dog on your inhale downward facing dog on your exhale look up in between your hands a walk or hop your feet forward halfway lift on your inhale roll your shoulders back forward fold exhale come up to standing really reach your arms up inhale exhale dive forward halfway lift inhale then exhale either hop or step your feet back into your chaturanga upward facing dog inhale downward facing dog exhale okay other side inhale ripple your spine forward to your plank shift your weight onto your left hand and exhale open into your side plank make sure that your top hip is not rolling back and that it’s directly stacked on top of your bottom hip really lift up through the side of your waist push the floor away from you and then let’s lower our left knee now onto the floor and stretch our right arm by your ear i’m just turning around so that you can see beautiful come up into your kneeling position so left knee is bent right leg is extended take your hands behind your head with your elbows wide inhale lean over to the left exhale come up inhale lean over exhale lift remember we’re trying to keep as much length through our spine as we can so think of one long line all the way from the tip of your toes to the crown of your head let’s add to this now inhale lean over exhale turn your chest to the floor inhale open and exhale come back up just four more [Music] can you lean over just a little bit more you’ve got it only two more keep breathing last one inhaling exhale twist inhale open exhale lift up really good job release your arms out and let’s stretch our left arm up and over beautiful job return your left hand down to the floor lift your right leg up and extend your right arm up to the sky inhale tap your toes forward exhale lift inhale tap back exhale lift just eight more like this seven can you lift that leg a little bit higher five you’ve got it four three two and a one hold your leg lifted reach your right arm by your ear and flex your foot let’s finish with those pulses you lift up and up just for eight seven six really press through your heel four three two and a one so good return to your high plank coming down onto your knees if you need to exhale bend your elbows chaturanga inhale upward facing dog and exhale downward facing dog look up in between your hands hop or step your feet forward in between your hands halfway lift inhale fold this time inhale bend your knees reach your arms by your ears exhale sit low into your chair pose really pull your navel in towards your spine and shift your weight back into your heels take your hands to prayer inhale lean forward and exhale twist to your left bringing your right elbow to your left thigh really lengthen through your spine on your inhale then exhale look over your left shoulder if that feels good for you keep drawing up through your navel press your hands together really broaden through your collar bones then look down towards the mat shift your weight to your left foot and if you can pick up your right leg extend it back then carefully set your right foot down coming into your twisted lunge look over your left shoulder again feeling a beautiful twist for your spine then on your next inhale return your chest through center reach your arms up to the sky finding your high lunge then throw your hands down to the floor and kick your right leg up coming into your standing splits either stay here with both hands on the floor or maybe you want to grab a hold of your left calf with your left hand and carefully draw your forehead closer towards your left leg wherever you are just breathe then from here let’s carefully step our right foot back into our lunge inhale reach your arms up lift your chest and exhale open into your warrior two inhale flip your left palm up reverse warrior nice stretch through the left side of your body then exhale windmill your hands down to the mat step back into your high plank inhale shift forward exhale chaturanga upward facing dog on your inhale exhale downward facing dog look up in between your hands carefully hop or step your feet forward halfway lift inhale fold on your exhale inhale sit back into your chair really reach through your hands draw your navel in maybe sit back a little bit lower if you can then take your hands to prayer inhale lean forward and exhale twist over to your right this time hooking your left elbow to your right thigh press your hands together finding a nice opening through your chest and length through your spine then carefully look down at the mat now shift your weight to your right foot pick up your left foot and see if you can extend it back just for a moment before you place it down into your lunge really good job look over your right shoulder breathing into this beautiful twist take one more deep breath in and deep breath out then on your next inhale return your chest through center press up into your high lunge really bend into your right knee and then on your exhale throw your hands to the floor and kick your left leg up to the sky gently drawing your body closer towards your right leg maybe holding on to your right calf if you want a little bit more of a challenge wherever you are just keep breathing really try to point your left toes up towards the sky then very carefully step your left foot back into your lunge inhale lift your chest and exhale open out into your strong warrior two flip your right palm up inhale reverse warrior exhale windmill your hands down to the floor inhale high plank exhale chaturanga inhale upward facing dog and exhale downward facing dog beautiful job let’s hop forward one last time inhale halfway lift exhale fold inhale bend your knees sit back into your last chair really bend your knees as much as you can reach through your fingertips and then lift your heels up and carefully sit your hips down onto your heels reach your arms forward and with as much control as you can lower your hips down to the mat beautiful from here let’s roll ourselves all the way down to our back for a little bit of core work imprint your spine so press your lower back down into the floor and lift your legs to a tabletop position let’s cross our right knee over our left and take our hands behind our head exhale curl up inhale lower so exhale curl up inhale lower keeping your legs over your hips just two more and then we’re gonna add some toe taps last one beautiful now tap your toes down as you lower your head and exhale curl everything up inhale lower left toes stop exhale everything lifts three more see if you can tap your left toes a little bit further away from you to really feel it in your lower abs last one now hold your curl exhale bring left elbow to right knee you twist and center exhale twist inhale center eight more seven try to lift up through your upper body as much as you can see if you can get that left elbow to almost tap your right knee three more two and on this last one hold in your twist really bring that elbow to your knee four five four three two and a one so good rest your head hug your knees in take a quick little breather and then let’s do that on the other side so return your legs to tabletop cross your left knee over your right exhale curl up inhale lower exhale curl inhale lower making sure your knees are stacked over your hips last one and now let’s add our toe tap so inhale lower tap your toes exhale everything lifts inhale everything lowers exhale everything lifts just three more and two last one hold in your curl on your exhale bring right elbow to left knee inhale center exhale twist inhale center you have seven more you’ve got it six can you twist a little bit further four three more than we hold two here we go last one hold in your twist bring that elbow to your knee four five four three two and one excellent job rest your head and hug your knees in place your feet down on the floor heat distance apart and let’s lift our hips up into a bridge position roll your shoulders under and interlace your fingers behind your back if that feels good for you just feeling a really nice release through your hip flexors and a beautiful opening through your chest then release your hands and carefully roll your hips back down lift your legs back in towards your chest and hold on to the back of your thighs let’s rock the length of our spine up into our boat pose so finding our balance on our sitting bones then exhale rock back inhale come up find your balance and again exhale rock back chin tucked in inhale come up find your balance one more beautiful job hold at the top release your arms forward and interlace your fingers except for your index fingers let’s twist it out you twist and twist nice exhale and exhale lower your feet to the floor if you need to just four more three two and one excellent reach your arms forward hold here and then lower your legs cross your legs and let’s come in to our final little plank series so lower down onto your forearms with your elbows underneath your shoulders step your feet back hip distance apart drop your hips and draw up through your belly let’s start by lifting our right leg up exhale pull your knee into your chest inhale extend it back exhale pull inhale extend just three more really pressing through your shoulders two and last one now hold your leg extended tap your right foot down to the floor and lift inhale lower exhale lift three more you can do it two and one quickly other side let’s lift our left leg up exhale pull your knee in inhale extend exhale pull inhale extend you can do it three more you are almost there [Music] one more now hold your leg extended inhale lower the foot exhale lift inhale lower exhale lift three more two and a one set your left foot down and let’s just hold in our plank really draw up through your navel press down through your shoulders four five four three two and a one excellent job lower your knees and press back into a well-deserved child’s pose flip your palms up to the sky to release any tension through your shoulders and take nice deep breaths let’s carefully roll ourself up and shift your weight onto your glutes coming into a seated position cross your right foot over your left leg sitting up nice and tall then inhale reach your left arm up and exhale twist over your right focusing on sitting up nice and tall here really breathing into this twist then carefully unwind and see if you can stack your knees on top of one another with your feet out by your sides if this is too intense for you just sit in a normal cross-legged position either stay here sitting up nice and tall or reach your left arm up and reach back for your left shoulder blades then internally rotate your right arm and reach for your left hand either holding on to your fingers or maybe on to your clothing wherever you can reach feeling a nice opening through your shoulders stay here sitting up nice and tall or gently hinge forward to feel a deeper stretch wherever you are just breathe carefully come back up release your hands and let’s switch sides cross your left leg over your right sitting up nice and tall then inhale reach your right arm up and exhale twist over to your left [Music] carefully unwind stack your knees on top of one another if you can with your feet out by your sides or come to your comfortable cross-legged position either stay here or this time let’s reach our right arm up and back then internally rotate your left arm and reach up for your right hand maybe hooking on to your fingers if you can reach or just grabbing on to your clothing either stay here or hinge forward to feel a deeper stretch through your hips and your shoulders taking nice deep breaths then carefully come back up and release your hands stretch your legs forward flex your feet inhale reach your arms up and exhale fold over your legs really finding as much length through your spine as you can here as you melt towards your legs then carefully roll back up and let’s come to a seated position just like how we started class sitting up nice and tall let’s place our hands onto our heart and take a moment to close our eyes as you sit here in this moment of stillness i want you to thank yourself for showing up today and doing something good for your body and for your soul [Music] let’s carefully open our eyes now and finish our practice with one last big inhale reaching our arms up and exhale lower your hands down to prayer thank you so much everyone for joining me for today’s yoga workout i hope you enjoyed today’s class if you want to see more videos like this don’t forget to like this video leave me a comment share this video with a friend or family member and subscribe to my channel thank you so much again and i hope you have the most beautiful day

Welcome to Top Fitness Influencer

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Are you ready to transform your body and mind with the power of yoga and Pilates?

At Top Fitness Influencer, we are dedicated to helping you achieve your wellness goals by focusing on flexibility, balance, and core strength. Whether you’re a seasoned practitioner or just starting your journey, our comprehensive resources and high-quality activewear from Top Brand Clothing will support you every step of the way.

The Benefits of Yoga and Pilates

Yoga and Pilates are two powerful practices that offer numerous benefits for your physical and mental well-being.

Here’s how they can enhance your life:

Yoga: Harmony and Relaxation

Yoga is an ancient practice that combines physical postures, breathing techniques, and meditation to promote overall well-being.

Here are some key benefits:

Improved Flexibility: Regular yoga practice stretches and lengthens your muscles, improving your range of motion and reducing stiffness.
Enhanced Balance: Yoga poses a challenge to your balance and coordination, helping to prevent falls and improve stability.
Stress Relief: The mindful breathing and meditation techniques used in yoga can help reduce stress and promote a sense of calm and relaxation.
Mindfulness: Yoga encourages you to be present and aware, fostering a deeper connection between your mind and body.

Pilates: Core Strength and Posture

Pilates focuses on controlled movements and precise techniques to strengthen your core and improve your posture.

Here are some key benefits:

Core Strength: Pilates exercises target the deep abdominal muscles, helping to build a strong and stable core.
Improved Posture: By strengthening the muscles that support your spine, Pilates helps you maintain good posture and reduce back pain.
Increased Flexibility: Like yoga, Pilates enhances your flexibility through controlled, flowing movements.
Body Awareness: Pilates promotes body awareness, helping you understand and correct your movement patterns.

What We Offer

At Top Fitness Influencer, we provide a wealth of resources to help you get the most out of your yoga and pilates practice.

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Expertly Designed Workouts

Our collection of certified instructors has created a variety of yoga and Pilates workouts tailored to all fitness levels and goals. Whether you’re looking to improve flexibility, build core strength, or find balance, we have the perfect routine for you.

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Our in-depth training guides provide step-by-step instructions and tips to help you master the fundamentals of yoga and pilates. From beginner poses to advanced techniques, our guides cover everything you need to know to practice safely and effectively.

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Stay informed and inspired with our wellness tips and articles. Learn about the latest trends in yoga and pilates, discover new practices, and find advice on how to incorporate mindfulness and relaxation into your daily life.

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Ready to embark on your journey to improved flexibility, balance, and core strength?

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Browse our extensive library of yoga and Pilates workouts and choose the ones that suit your goals and fitness level. Each workout is designed to help you progress and improve at your own pace.

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Dive into our training guides to learn the fundamentals of yoga and Pilates. These guides provide valuable insights and tips to help you practice safely and effectively.

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Hello, I’m Chris, the founder of Top Fitness Influencer. I’ve experienced firsthand the incredible benefits of yoga and Pilates, and I’m passionate about sharing this journey with others. I started Top Fitness Influencer to create a supportive community where people can come together to learn, grow, and achieve their wellness goals. Whether you’re looking to improve flexibility, build core strength, or find balance, Top Fitness Influencer is here to support you every step of the way.

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30 MIN PILATES YOGA WORKOUT || Full Body Stretch & Strengthen