Rapid Tone Diet Hello everyone and welcome

Hello everyone and welcome to psyche truth sumela here today the flow is going to be about losing weight and increasing the flexibility in same time so go ahead and let's begin this flow so we're going to start first with bicycles so that way we bring in the intensity up and keeping the core nice and tight so from here we're going to place our hands underneath the head so always keeping your hands underneath the head to support your neck here and just like this we're going to do a little twist you can do 20 of those one two three four five six seven eight nice and gentle nine Rapid Tone Diet  wn and going all the way down expand your toes take a deep breath moving into that baby Cobra here shoulders are relaxed down and gently come back down and then lift yourself fast faster pace here just because this is what's going to keep that intensity going and get you out of the comfort zone a little bit and start sweating then come back to Santa he I'm just gonna stay here no we are going back to work here hi plague gently coming all the way down inhale baby Cobra again if you're more advanced in your Cobras you can go all the way up into a full Cobra if not stay where you feel the most comfortable all right Child's Pose here if you need to rest a little bit go ahead do so but if you want to 


keep that intensity going keep moving with the flow downward dog here bend your knees nice long spine look at your hands and stop walking towards your hands taking your time and just being here now then inhale flat back forward fold bend your knees drop it look at asana chair pose here go a little bit deeper in this in this posture just a little bit more alright and take a nice deep breath here forward fold good job reverse swan dive all way up palms together bring it to your heart forward fold plant your hands high plank here bend your knees coming down baby Cobra gently down oh alright let's turn around bicycles I don't know about you but I'm feeling that burn in my in my lower abdominal especially here but it feels really good here he goes 1 2 3 4 5 maybe smile nd let's move into that hig Rapid Tone Diet BUY h plank take a nice breath and gently coming all the way down inhale baby Cobra exhale down Child's Pose alright let's take about three deep breaths here and keeping all your attention on that breath that's what's going to really allow you to be more present here and be more connected with your body but keeping your attention on your breath letting go all the responsibility letting go all the other things that we have to do just for this time this is your time be selfish with it and take advantage of this time by just being here and now and focusing on what's happening right now with with this flow and how your body is reacting to it and your muscles and 

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