Video Transcript
Welcome to Top Fitness Influencer
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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
Your Destination for Yoga and Pilates Excellence
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.
Here’s what you can expect:
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.
Comprehensive Training Guides
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.
Wellness Tips and Articles
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.
Community Support
Join Top Fitness Influencer with our vibrant community of yoga and pilates enthusiasts. Connect with like-minded individuals, share your progress, and find support and motivation to stay committed to your practice.
Enhance Your Practice with Top Brand Clothing
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To get the most out of your yoga and pilates sessions, it’s essential to wear comfortable and functional activewear. We recommend Top Brand Clothing products for their superior quality and performance.
Why Choose Top Brand Clothing?
- Durability: Made from high-quality materials, Top Brand Clothing products are built to last, ensuring you can rely on them for your intense workouts.
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- Shorts: Stay cool and comfortable during your practice with lightweight and breathable shorts.
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Getting Started with Top Fitness Influencer
Ready to embark on your journey to improved flexibility, balance, and core strength?
Here’s how you can get started with Top Fitness Influencer:
1. Explore Our Workouts
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.
2. Read Our Training Guides
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.
3. Join Our Community
Become a part of the Top Fitness Influencer community and connect with fellow enthusiasts. Share your progress, ask questions, and find motivation and support from like-minded individuals.
4. Shop Top Brand Clothing
Invest in high-quality activewear from Top Brand Clothing to enhance your practice. Browse their collection of yoga sets, activewear, shorts, sports bras, and swimwear to find the perfect gear for your needs.
Focus on Your Well-Being Today
At Top Fitness Influencer, we believe that everyone deserves to experience the transformative power of yoga and Pilates. By incorporating these practices into your daily routine, you can improve your physical and mental well-being, reduce stress, and find a greater sense of balance and harmony.
Who Am I?
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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Comments (39)
Very horrible would not recommend
I am leaving a bad review
Does anyone know how many calories this vid would burn?
Thanks for this practical 🙏🏼✨
sooo nice mornin stretching with your video Nicole, many thanks to share all this , thanks a ton Agathe
Thanks
✅
All is good, but after the switches from one hand exercise to another where the wrists working it would have been good to relax one’s a bit, because here goes a lot of pressure on them
ooh, that was tough
❤😊
If i want to start (beginner) i Can follow this routines?
I loved it! Thank you so much for charing your knowlegde and good energy!
I am recovering from a knee injury so i have to modify some exercises but I'm proud i did it till the end without breaks❤
This was so good!!! Thank you Nicole!! I love discovering new videos of yours
Thank you so much Nicole for your talent and generosity. You are making so many of us feel soooo much better. Xxe
Thank you ❤
❤❤❤❤❤
This one is a sweater omg soo good!!!
Thanks 😊
This was just wonderful. Thank you 🙏❤️
4/16/24 done❤
My God Nicole thank you ❤
Loved this class! What an endorphin boost 😍
Omg, this was AMAZING! My glutes and legs/thighs really burned, and my abs were super engaged and also burned at the end. THANK YOU for this amazing full-body Pilates/Yoga fusion workout!
Nicole thank you so much for this work out 🙏 ❤ I started doing your videos around November 2023 but started slowly quitting during January 2024 and don’t move until today because my back started to hurt and the pain was becoming unbearable, thank you for being there November 2023 and being here now 😍
Thank you so much ❤
please tell me what a sitting bone is
Loved this workout! I couldn't do each pose, often I had to take breaks. But that's fine! I'm reminding myself that all the little bits help and that trying is the most important thing! <3
Great job very challenging thank you very much 🙏💪
love it!
You are so fast if you are teaching somebody please do your exercises slow.
cool
It was 🔥🔥🔥
❤❤❤
I think i need a beginner version😅
Thank you so much Nicole! Your content is dynamic and keeps me going with my hectic schedule and motherhood!! bless you!!
Thank you 😊
At the end of the video, I couldn't stop crying
This was amazing! My butt and legs/thighs really burned, especially at the end of the glutes series. My abs also burned at the end and were engaged throughout the entire workout. THANK YOU!