his is a 15 minute total body workout

with a stack of books or a foam roller
or a dog leash


or a belt i'm going to walk you through
every aspect of each posture give you
modifications so if you're not as
flexible as me
the important thing to remember is to do
your best follow along to the proper
technique
and don't worry about mirroring me do
the posture
as it works for your body let's get
started
we're going to start with a mountain
pose at the top of your mat
feet hip width distant toes facing
straight forward
and insides of your feet parallel to one
another
you can start by kind of shifting your
weight forward and back
side to side and make sure that your
weight
is centered not all the way in the front
of your body not all the way in the
back try to bring your hips right above
your heels
as you do that you might feel your abs
start to work a little bit more
just make sure that you're not leaning
forward and putting all the weight into
your toes
bring your shoulders back and down so
you want to retract your shoulder blades
turn your palms to face forward chest
nice and open
press the top of your head up toward the
ceiling
and then relax your chin in toward your
throat take
three deep breaths here in and out of
the nose
as you inhale getting taller
and as you exhaling exhale completely so
squeezing your belly button toward your
lower back
squeezing your abs getting all the air
out
again inhale through the nose
getting taller and then exhaling
squeezing your core getting all the air
out
as you're breathing here you're not
changing your posture you're not arching
your back and then
rounding forward but just try to keep a
nice
neutral posture here all right next pose
grab your strap or your belt or whatever
you have
hold your strap overhead at about
shoulder width distance
if you are less flexible you can bend
your elbows like this
if you have no problem getting your arms
overhead then you can eventually work
toward bringing your hands together and
interlacing the fingers
take a deep breath in and as you exhale
lean toward the right press your hips
toward the left
press down through your feet squeeze
your thighs
squeeze your abs and as you're inhaling
you're getting as tall as you can
lengthening your spine pressing your
fingers up toward the ceiling
and then as you're exhaling leaning
deeper into
the stretch make sure that your legs
stay locked
out here so you're squeezing both thighs
feeling a nice stretch
from your left hip all the way up
through the left armpit
and you're here for 10 more seconds
remember staying nice and tall getting
deeper but
staying strong as you do this all right
bring it back to the middle
inhale get as tall as you can squeeze
the arms back
and as you exhale bend toward the left
hips toward the right
again with your strap here you can hold
the strap
so that your arms are comfortable here
your arm
shouldn't be or your shoulder shouldn't
be touching the ears they should be
somewhat neutral and relaxed here make
sure that your legs are active your abs
are active
and you're also squeezing the strap or
squeezing your arms toward the back
so that you feel the muscles between the
shoulder blades working here
this is working on core strength this is
working on your obliques
specifically but also working on your
shoulders
two more breaths here getting tall
as you inhale and then as you exhale
going deeper into that bend
inhale back to the middle and then
you're going to look up
as you inhale reach your arms up as high
as you can
and then as you exhale squeeze your arms
back into standing back bend
so here i want you to think again
maintaining length through your spine
so you're going to push the top of your
head away from your shoulders
and then squeeze your arms back as much
as possible so really opening up the
chest here
this is targeting your shoulders your
upper back your abs
and we're also working your thighs
working your balance a little bit here
as you inhale again getting taller
squeezing your arms up pressing
your head up and then as you exhale
squeezing your arms further back
make sure you're maintaining the length
through the back of your neck here you
shouldn't feel any discomfort through
the back of the neck
one more breath
and then bring your arms back release
your hands down
and shake that off nice job moving into
our next posture this is a low lunge
right leg forward left leg back release
your left knee to the floor
if you have difficulty putting your knee
on the ground you can put a pillow a
cushion
or a washcloth underneath the kneecap so
that there's no pain there
keep your shoulders stacked above your
hips and make sure that your hips are
neutral here so i don't want your lower
back arched your butt sticking out
behind you
make sure that your tailbone is kind of
reaching down here your lower back is
neutral and then your core and your hips
are engaged so press down through your
feet
push down through your back toes as well
squeeze your abs
lift your ribs away from your hips and
then bring your arms to goal post arms
so elbows level with the shoulders
this is a really nice modification for
men since we've been we tend to be
tighter through the shoulder area
as you inhale you're getting nice and
tall and as you exhale you're sinking
deeper into that lunge
try to mainstream maintain strength as
you're here so
you're keeping your hips working or
keeping your abs working but also
feeling stretching
one more breath
all right from here we're going to move
to a twist take a big breath in lift
your arms up
and then keep your hips facing straight
forward bring your right arm back
left arm forward and turn your torso to
face toward the right
make sure that your hips stay facing
straight forward here
your hips are forward your torso is
twisting toward the right
as much as you can while maintaining
that proper technique
as you inhale top of the head goes up so
getting taller
as you exhale twisting deeper into that
twist
so your upper back is active here you
can think about squeezing that right arm
back as far as possible
and you're maintaining strength to the
hips so continuing to squeeze your
glutes
to push down through your feet one more
breath here
and then inhale your arms back up twist
forward
and release your hands down all right
switch sides
left leg forward right leg back again
hips facing straight forward
push down through your left foot so you
want to feel that weight through your
left hip
right hip flexors are stretching squeeze
your right glute here too
make sure the back toes are tucked that
allows that right leg to be a bit more
active
if you need that pad or that cushion go
ahead and put that under your right knee
cap
now bring your arms up into goal post
arms
squeeze your elbows back again this is
opening up your chest helping with
shoulder mobility helping stretch your
pecs
and then as you exhale you're sinking
deeper
into the lunge as you inhale
getting taller lifting your ribs away
from your hips
and then exhaling to go deeper make sure
that you're not just
falling forward into this lunge and
letting your low back
kind of just go to poor form try to keep
that low back neutral
keep the shoulders stacked above the
hips one more breath here
take a big breath in
as you exhale twist right hand forward
left hand back
hips stay facing straight forward so low
lunge twist
this is a really nice full body exercise
you're working on hip mobility here
working on core strength but also
working on your thoracic spine your
thoracic mobility
and your shoulders as you inhale get
tall lift your head up
as you exhale twist deeper squeezing
your abs to help twist
two more breaths
inhale back to the middle lift your arms
up
and release your hands down all right
we're going to stand up good job there
pretty intense for a low lunge but
that's good
we're going to go to a squat hold so
feet facing straight forward
about hip width distant bend your knees
slightly
hinge at your hips pull your butt down
and back and bring your arms out in
front of you
into a squat hold make sure that your
knees are behind your toes
and you want to feel your weight in your
hamstrings and your glutes here
your back should be flat so make sure
that your lower back isn't rounded you
don't want your butt kind of tucking
under
your low back here let your butt come
out
behind you core is engaged just like
you'd have it for a plank
arms are out in front to help
counterbalance two more breaths here
it can also help to pretend like you're
holding something between your thighs
so squeeze your inner thighs toward one
another
you might feel like you want to fall
over backwards a little bit that's
normal that's a good thing
and then from here moving to a half lift
bring your hands to your shins
pull your chest forward and up make your
back flat and then
straighten your legs until you feel a
stretch through the backs of the thighs
if you have your block here you can
place the block
maybe six inches or a foot in front of
your feet
and that will allow you to kind of get
that nice l shape with your body
that we're looking for keep in mind
you've got if you've got two blocks or
you know a taller foam roller you can
stack those make it a little
bit higher the important thing is not to
lock out your legs here
but rather to feel the stretching
through the backs of your thighs
while keeping your back flat
inhale pull your chest forward and up
keep that back flat
and then as you exhale forward fold so
squeeze your thighs
squeeze your abs and pretend like you're
doing a reverse crunch right so pushing
your abs
toward your thighs
keeping your back flat here make sure
that your lower back isn't rounding up
and making a c
shape so keep the knees bent keep the
front of your torso
long you want to kind of think making a
sandwich
with your abs and your thighs and you'll
bend your knees however much you need to
to get there
you've got the blocks to help out as
well and this makes sure that you're
stretching your hamstrings and not just
over flexing your low back all right
moving out of this
drop your hips down just like you did
for the squat pull your chest forward
lift your arms up and overhead
and then release your hands all right
nice to be done we're going to move into
a standing one leg balance
stand on your right foot bring your left
knee up to hip level
if you have difficulty with the balance
here you can keep your left toes on the
ground
to kind of practice as you get more
advanced
you can lift that knee up if you want a
little bit more
push your left hand into your left thigh
press your left thigh back up into the
hand
make sure that your right leg is
straight squeezing your whole thigh
bring your right arm up and squeeze that
right arm back
we've got about two more breaths here
remember staying as tall as you can and
to help with the balance
look at a non-moving point directly in
front of you so don't look at me because
i
move try to look at something that isn't
moving
all right release down switch sides
stand on your left foot come up onto
your right toes
maybe bring the knee up to hip level
right hand into your right thigh left
leg locked out
left arm reaches up and squeezes back
and that way this is a this is really a
nice full body
balancing posture right we've got the
hand pressing into the thigh
your left foot is pressing into the
ground your whole left leg is
squeezing you'll feel your abs working
as you press your hand into your thigh
and then also opening up your shoulders
and strengthen the upper back
with that left arm 10 more seconds here
get as tall as you can and push that
right hand into your thigh as hard as
you can
almost there
and release okay nice job we're going to
move to a wide legged stance from here
grab a block your foam roller whatever
you have
turn your toes slightly in bend your
knees
put the block in front of you maybe
about a foot in front of you
pull your chest forward and up so you
want your back really flat here
if you look at me from the side you'll
notice that my low back is flat
bend your knees as much as you need to
do that so even if you have to bend your
knees a lot
that's fine keep your back flat and then
straighten your legs to the point
that you feel stretching on the inner
thighs
and the hamstrings as you inhale
you can pull your chest forward and up
as you exhale
squeeze your abs and squeeze your thighs
so i want you to think kind of holding
here with strength
all right not just doing a stretch but
actually trying to build strength in
your
thighs and your abs and if you can focus
on strength
the flexibility will follow
all right let's get out of this bend
your knees pull your chest forward hands
to your hips
and come up keep that wide stance
this time turn your toes out 45 degrees
heels in
we're moving into a horse stance bring
your butt down
straight down to the floor don't let
your butt poke out behind you
like this right so i want your butt
under
your shoulders and you might need to
turn your toes to face forward more to
do that
you can play around with your stance
maybe the feet come wider maybe they
come closer together
when you're doing this you're going to
feel the weight in your gluts and
you're going to feel stretching through
your inner thighs
keep that chest up you can also bring
your arms out in front of you
to kind of help counterbalance and then
you can shift back and forth here
this is one of my favorite exercises for
the lower body
really good for challenging your
strength and endurance but also working
on
mobility keep your glutes nice and tight
so really squeeze your butt
kind of getting your butt under your
shoulders keep your chest up
sink down a little bit lower and then
one more breath here
all right squeeze your butt stand up all
the way
and we're going to take it down to the
ground for our last little sequence
move into a plank hands planted hands
under your shoulders
grab the ground with your fingers kind
of screw your hands into the ground
like you're opening a jar pull your
chest
forward look slightly forward here
and then lift your belly button toward
your low back if you want more of a
challenge
squeeze your hands and your feet toward
one another and that's going to make
this plank
really nice and intense we're here for
two breaths
as you exhale you can squeeze your abs
more
as you inhale you can kind of reset make
sure you've got
a nice long spine good posture and then
again
exhaling to squeeze your core
all right slowly lower yourself down
so a really nice slow reverse push-up
here all the way down
take it into a cobra so you're going to
flip your feet press the tops of your
feet into the ground
squeeze your thighs together squeeze
your abs
press the top of your head forward and
squeeze your elbows in
and down it's normal for your feet to
cramp up here
the more you practice that'll start to
go away so
that is normal just be aware your feet
might cramp first time
here for two breaths keep pushing your
feet down
if that cramping is unbearable you can
tuck your toes instead
continue to squeeze your thighs your
knees are off the ground
and really squeeze your abs here so that
your back is protected
as you get longer and get taller off the
ground
three seconds
release down and then from here
final pose child's pose this is a really
nice
restorative stretch you're going to
bring your knees wide
big toes touch hands can start under
your shoulders
shift your butt back toward your heels
as much as is comfortable
if you notice that your butt doesn't go
all the way back that's fine
walk your arms out in front of you until
you feel a stretch through your
shoulders
you can relax your forehead to the
ground if you notice that your head
doesn't quite touch
you can use a block rest your forehead
there
the goal with child's pose is to flatten
your back so make sure that your lower
back isn't rounding here
i want you to try and make your back
flat if you're not sure what that looks
like
use a mirror record yourself that's a
great way
to get better at the postures because
what you think you look like and what
you actually look like are
usually pretty different things
and just bringing that breathing back to
normal slow controlled breathing
in and out of the nose you can stay here
for
three more breaths or six more breaths
it's totally up to you
all right great job on that workout
today if you're following along to this
routine as part of the seven day
challenge
keep it going and if you haven't already
signed up for my free
seven day challenge you can do so at the
first link
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day beginners yoga for men challenge
featuring 15 minute workouts and daily
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this is an awesome way to get started
with yoga and it's free
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minutes i'm also adding in a bonus head
and neck essentials routine
this is a previously members only
workout that i'm making available
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click that first link in the description
below i'll wait