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Welcome to Yoga Booty Ballet Live. This is the total YBB experience just like our classes in
Hollywood. Remember like anything in your life if you work on it you get better at it. So workout
with us. We'll lead you through the sequencing. Stay with it. Let go of trying to be perfect and
you will have a great time and a great workout. So take it slow at first. Grab water when you
need it. You can do this workout barefoot or with sneakers. Remember go at your own pace and let's
get started. Welcome. You guys know us. I'm Gillian and I'm T and this is cardio cabaret
burlesque style. Like all our YBB classes our goal is to burn calories, tone and define our
bodies but most importantly have fun. And this is definitely a fun workout so please don't be shy,
express yourself, work your unique thing. I want to introduce you guys to our crew. These are our
real students from Swerve Studio in Los Angeles and of course our wonderful drummer Ravi who
composed all the music. And with that let's begin. Rub your hands together, generate some tapas, some
psychic heat. Close your eyes and begin ujjayi breathing. Envision your heart strong, sparkly
and radiant like the Sun shining its brightness through your skin all around you 18 inches. Hold
your hands still in anjali mudra and begin to focus on your breath. Now that you've grounded
yourself through your breath release your hands downward and open your eyes. The palms are down
and we're gonna practice a kriya from the school of Kundalini yoga in order to wake up the lower
centers of energy. The palms move in and the breath is strong. It's a kabbala bhakti breath
or a breath of fire. Now that you feel pretty comfortable with this really pump your navel,
draw the energy into your midsection, into your center, get connected with your hips and deep
breath in, let it go. Bring your hands up, heart level, palms up. Gently cup your hands in what
we call miracle mudra. We're gonna set an intention here. An intention can be anything, a simple workout
goal to a personal or spiritual desire. Close your eyes and come to that intention now. Breathe
it in, embody your intention with your breath, with your consciousness, with every fiber of your
being. Inhale thoroughly and hold the breath at the top. Sip a tiny bit more air through the nose
and hold that. See your intention, be it. Swallow, seal that intention, pull the navel back towards
the spine. Exhale, let go of the breath. Lower your hands and open your eyes. Great work. We're
definitely primed for getting moving. We're gonna take some circles to the left to warm up the
spine. It's inhale, exhale. Pick up the pace right here. We'll do four. It's inhale, exhale. Inhale,
exhale. You want to add a mental mantra. The mantra is sucked. Now on switch sides. Inhale. You
can tell the age of a yogi by the flexibility of his or her spine. Now spine forward and back,
four times. Four, open your heart. Waking up your body. Two more. Feel good. Swing your legs around
to the left. Come onto your belly slowly. Hands underneath your chest. Inhale up to cobra. Keep
your elbows soft. Exhale, roll down. Shift your weight back to child's pose. Toes together,
knees apart. Tripod, fingertips. Your forehead will go down to the floor. Take a deep breath in.
Exhale, roll up the spine. Left foot comes up first. Take it up. Take it up. This is burlesque
after all. Put on your gloves. Put it on. Put it on. You really want to express it and stretch up.
Reach. Reach. Push your foot into the floor and take your gloves on. They're working it. You work
it too. Stretch it back. Feel your belly. Yeah, go crew. Stir the pot. Here we go. Go stir.
Four. To the right, go. Go four. Three. Yeah, two to the left. Here we go. Stir it up. Other way
it goes. Now single. Hands hip. Go hands hip. Go arms. Go four. Three. How's it going,
Robbie? Bring it up. Hands hip. Good. Swip it back. Swip. Good. Hold it here. Four more swips.
Warming up still. We're gonna move it on. Make a big sunflower to your right. Inhale and exhale.
Come up again to the right. Take your right foot up. Hands on hips and arch down. Roll up.
Shimmy when you come down this time. Shimmy. Yeah. For last after all. Arms up. Arch down.
And roll up. Let's do it again. This time shimmy. That's the deal. Take it up. Ha. Sunflower this
way. Here we go. Stretch it out. Reach it over. Hands to the hips. Roll it down. Exaggerate it.
Roll it up. One vertebra at a time. Shimmy. Make it flirty. Reach it up. Roll down. Feel the legs up on the way up.
Shimmer down. Shimmy down. Legs up. Inhale. Take it front. Exhale flat back forward. Come on down.
Tripod fingertips. Inhale. Look up. Exhale and fold. Reach the left arm. Right ankle. Reach it there.
Hold it there. Nose towards the knee. Nice. Reach the right arm to the left ankle. Hold it there. Yeah.
Go center. Bend those legs. Hands above the knees. Roll it up. Work it. Work it. March it out a little bit.
We'll take eight counts. Then we're going to take a slow drag across the chest. We've got four. We've got three.
We've got two. Slow drag. Here we go. Slow. Slow. Now quick for four. We'll do it again. Get slow. Slow. Quick four.
Two more times. Slow. Slow. Quick drag. This is it before we add on. Slow. Slow. Take it away girl. Group four.
Three. Two. Pop the chest. Side. We'll get it back right here. Group. Slow. Big deep. Pop the chest. Play with it.
Have some fun in your living room. Speed this up. Go. Go girl. Go boy. Do it again. Speed it up. Yeah.
From the top. Slow drag. Slow. Slow. Quick. Quick. Quick. Group four. Quick. Pop it out. Put your glove on.
Take it off. Stocking on. On the left. Spin around slow. On the right. Do it off. Pull that glove off. Stretch it out.
Now stocking on. All the way from that pointy toe and around. Now make it small you guys. It's small and fast.
From the thigh high on. Small and fast. Off. Slug. Thigh high on. Back it up. You got eight. Nice. Hold it here for four more.
It's four. Three. From the top. Drag slow. Here we go. It's drag. One. Wow. Fast. Group fast. Pop that chest. Yeah.
Gloves off slow. Two more of these. Put your stocking on. Put it on. Little spin. Now flip your hat off fast. It's four.
Thigh high. Undulate. Do that again. Yeah. Nice back bro. Get shy back. Flirt a little. Coke headish kitty to the right.
Down. Down. We're going to do this three more times. Pop it out. You'll get it. Three. Two. One. Pop it out. Boom boom. Two more of these. Three. Two. One. Boom boom.
Three. Two. One. Hold it here. Hips. Go side to side. Yeah. Yeah. Shimmer hands up. Bring them up. Express yourself.
Overhead. Let it go. Work it here. March it out. Four. Three. Take it from the top. Let's go crew. Slow drag. Slow drag. Quick four. Group four. Quick. Pop two.
Take that glove off. Take it off. Put that stocking on. Take it on. Stretch it out. Long. Quick four. Put the stocking on from the thigh high. Take the gloves off. Put the stocking on.
Back it up. Shy. Shy. Yeah, Candy. Coke headish kitty. Feet. Left. Right. Go to the left. To the right. Another feet. Right. Left. Good. So it's three coke headish.
Three. Two. One. Boom boom. With the hips on the arm. On the arm. On the arm. On the arm. Shimmer hands. Oh yeah. Shake it out. Shake it out. We're going to add on. We're going to make a right turn with the left foot moving us.
Check out the hands. Good shift lollipop hands. Yeah. Look at these guys. This is the kind of fun we want you having. Turn it again. For eight. Come hither. You know it. Right to heart and get away.
Come hither. Look at them. Take it front to us. Yeah. Get away. Now you can hop it or walk it. Very good. From the top. From the top. Here we go. Yeah. Fast. Groove. Pop the chest. Gloves off. Really perform it. Make it sexy. Good. Put on your stocking. Turn around.
Now flip your head off fast. Fast. Fly high. Yeah. Go crew. Fly high. Shy back. Yeah. How you guys doing? Come headish. Bring it down. Two. Three. Walk walk. Down. Two. Yeah. Make some noise in your living room.
Down. One more of them. Down. Left and right. Go side. Shimmer hands. Yeah. Five. Six. Go seven. Eight. Bring it down. Work it. Turn it to the right. Go. Other way. Go. Work the booty. Booty. Work. Work. Work. Two more of these. Work. Work.
One more of these. Work. Work. Come hither. Come hither. Remember this. Hither. Go away. Play with it. Be silly. Come on out. Come straight ahead. Hither. Go away. Walk or jump. Whatever you need.
Hither. Go away. Walk walk. Pick up your booty. Go left and right. Yeah. Double tail feather left. Two. Remember you'll get this the more you practice it. Hop it in. Up. Play to the back row. Like you're on stage. Play to the front row.
Hey front row. To the balcony. For two. Front row. Balcony. Two. Front row. March it out. Eight counts. We'll go from the top. From the slow drag and have a good time. You got four. You got three. You got two. And slow drag. Go. Oh. Oh. Quick quick. Groove it. Pop it. Yeah. Take it off.
Revy loves his job. I tell ya. Put it on the stocking and switch. Stocking and take it back small. Stocking from the thigh. Get that spine to work for ya. Put it on. Shy back. Nobody's shy around you man.
Good cat is kitty. Let's go. Watch Randy's head bob on this. Uh. Uh. Uh. Abadabah. Use your guts when you do this. Use your belly. Head bob. Uh. Uh. Use your guts. Hips. You can really go crazy on this. You can go easy if you need.
Shimmer hands. Shimmer. Use them. Shake it. Rat-tat-tat-tat-tat-tat. Turn it. Turn it. Good ship lollipop with your hands. Switch. Good ship lollipop and shake that booty fine.
You definitely get your booty on. Come hither and go away. You know it. Go away. Rat-tat-tat-tat. Come hither. Now as you're watching these guys. Take it right. Oh my god. It was a booty attack. That's right. Favorite part. Pick up your booty. Eight. Four. Double tail.
Best job ever. Shimmy high. Play the balcony guys. You're on stage. In your mind. Play the first row. Very nice. Two up. Two down. Oh. Take it low. Take it high. Take it low. Now we're adding on. Cross the knee over. Three. Open up. Three cross. Open up. Three cross.
Now we want you to get it. We're going to do four more crew. Four. Three. Now in the whole thing you're only going to do four of those. Hold it open. Four times. Left arm go crazy. A right arm. Hold center. Four. Left arm go crazy. March it out from the top. Yeah. Nice work.
Get ready. Last four here. Remember we start with the drag slow. Do it. Slow. Quick. Rude. Yeah. Gloves off. Gloves off. Slow. Legerated. Put that stocking on. Little spin. Flip your hat off. It's a four. Five high. How you doing back there? Five high.
Shy back. It's shy. Coquettish kitty. To the right. Go three. One. Two. One. One. Ha ba ba. Connect it to your gut. Your core. Ha ba ba. Two more ladies. Yeah. Little head bob. Ha ba ba. Last one. Uh huh. Hold it here. Hit side to side. Go left and right. Go Randy. Go Emily. Go Kikandi. Shimmer hands. Yeah. Nice.
Good. Push yourself a little bit here. Now turn to the right. Go. One. Swap. One more. Da da da. Three more. Da da da. Entertain yourself. Other way. Ha. Last one. Last one. Turn. Come hither. Come hither and go. Go. Hey girl. Come hither. Hey. Hey girl. Go front.
Ha. Hand a heart. Last one. Nice. Pick up your booty. Go. Side. Over. Tail feather. Double left. Tail feather. Plate in the balcony. Back row. Show girl. Show boy. Front row. Front row. Ha. Two up. Two down. Hello. Back row. Front row. Hey. Balcony. Up.
Left step down. Now swivel legs. Remember those? One. Two. Three. Wa. Yeah. You got it. Two more. Wa. Hold it center. Wa. Four. Three. Two. Left hand. Center. Left hand. Nice. Step touch to the left. Reach it up. Kick. Nice. One more. Go forward. Get ready to shake it up. Here we go. One. Two. Three. Hit. Go.
Three. Four. Hit. Five. Six. Hit. The more you practice this the better you'll get. Hey. Nice. Oh cut it in half. One. Two. Hit. Three. Four. One. Two. Hit. Three. Four. Good. Wa. Last one. Hold it here. Shake it. Shake it. Lift those hands up. Shake it. March it out. We'll go the whole thing from the top.
We want you to go for it. Use your unique stuff. Let's go. Drag. Drag. Quick for four. Groove it. Use your spine. Use your abs. And pop. Yeah. Take your gloves off. Stretch it out as you do it. Put your stocking on from the toe and take it down. On toe. Now small. Take it off. On from the thigh. Use your spine. Use your abs. Really work it. Shy. Shy. Oh. Nice.
Shy. Can't believe I was so coy with you. Go catch Kitty. Take it in. Use your guts. Use your abs. Above. Above. Oh. Oh. Listen to these guys. Can you have this much for working out? Of course you can. Above. Above. Now hips. To the left. To the right. To the left. To the right. To the un. Un. Un. Take it up. Yeah. Shake it. Shake it. Shake it. Shake it. Shake it. Shake it.
Don't break it, but don't break it.
Turn it, go.
Good ship lollipop hands.
Look at those booties, can you believe them?
I bet yours looks just as good.
Turn it.
Yeah.
Oh, Christina, you got it going on, girl.
Go, Candy.
Come hither.
You know this dance.
Yeah, that's right, Paula.
This is a well-known dance, the come hither go away dance.
Very much a part, come front.
Good part of our culture.
Come hither go away dance.
Yeah, totally.
You like the booty, pick it up, pick it up.
Ah, woo.
Shake a tail feather, double go.
Ha, ha.
Take it up to the balcony, swivel.
Oh, oh, you balcony.
Take it down to the front row.
Hi.
Take it up, two down, two.
Yeah, hi.
Go crazy with it.
Oh, oh.
Knee swivel, left knee start.
It's four times, open up.
Three times, open up.
Two time, open up.
Hold it open for four.
Bigger, left hand.
Bigger, center it.
Left hand.
Okay, walk it over here.
Really sweet, really sexy.
Kick it out.
Ready for that big old bunny shake.
Rah, hold it.
Rah, ooh, lot of rhythm here.
Rah, ha.
Are y'all having fun?
Rah.
Look at me, come on now.
Rah.
Hold, eight, six, four.
Hold, we'll add on.
Circle the hip, circle.
Left arm down.
Circle and arch.
Take it to the right.
Take the arm down.
Take the arm down and arch.
Woo hoo.
Great work, great cardio.
You got your booty on.
Let's get the ballet on.
Alignment and strength.
All right, let's start.
Here we go, we're gonna do four swivel hips.
In, open, in, open.
Easy turnout with the standing leg.
Open, in, open.
Two more of these.
In, draw the navel in and up.
Good, last one.
You'll get stronger at this.
It's a lot of core strength.
Four on the left.
Here we go.
In, open, up.
Three more.
You're doing great.
Two more, find that femininity.
Your inner ballerina.
Or your masculinity if you're a dude.
Yeah.
Last one. Switch sides.
Too slow.
It's in, open, in, extension.
Takes a lot of core strength to keep from falling over.
Now four quick with a low kick.
Four, low kick.
Ha.
Low kick.
Ha.
One more low kick.
Switch sides, too slow, go.
Unh, unh.
You're doing great, trust yourselves.
If you're losing it, go to your intention.
Four quick with a low kick.
Rah.
Rah.
One more.
Take a step front.
Kick it out.
Kick, kick, kick.
Point the toe and come back.
Hey girl.
Yeah, how you doing?
Let's do that again.
A little break here.
Four.
Woo.
Woo.
Take it back.
Getting ready for the high heel move.
It'll make your feet really strong.
Right foot forward.
Bring it down, slow.
Weight in the back heel.
Up, tuck, under, squeeze.
Draw the navel in and up.
Weight in the back heel.
Really work your foot.
Speed this up.
It's four.
Boom.
Squeeze the booty each time.
Three, navel in.
Two.
Add some arms.
Yep.
It's four of these.
Cross in front.
Breathe, draw the navel in.
Last two.
Rock.
Hold it up here.
Pelvic tilt.
Strength and femininity and masculinity.
Bring it up.
Up.
Two, circle the wrist.
Nice, bring it down.
Flat back.
Two.
Lift the back heel.
Bring it around.
Nice, hard work.
Lower the back foot.
Hands hip.
Sit, hit.
I want you to check out that strength of the calf.
You want to engage your calf real hard like this.
Four quick ones, guys.
You guys feel your calves working?
Woo!
So, you will as well, of course.
Let's add the arms here.
It's back.
Now use your belly here.
It's back.
Use your belly.
It's back.
And use your belly.
Do it one more.
We keep it up, four pulses.
Booty and belly together with ballet.
Reach it up.
Glorious and graceful.
Alignment high.
Sit, hands back.
Now lift up that right heel.
Lift it up.
Spin it around.
Lots of strength here.
Hands hips, heels down.
Heels up.
Same deal.
Heels down.
Heels up.
Strong abdominal.
Strong low back.
They support each other.
It's down.
And up.
Let's keep it up.
Raise it up to releve with arms overhead and strong legs.
Inhale.
Exhale, swan dive down.
Try to keep the heels up as best you can.
At the last moment, drop those heels down.
Forward bend.
Soften your knees.
Roll up.
Dancers roll up.
One vertebra at a time.
Yeah.
Hold it here.
Perform our counts.
We're ready for a cat stretch left leg.
Here we go.
It's bend.
Nice.
Three more of these.
Bend.
Stretch it out.
Micro bend in your standing leg.
Good.
Two more with a straight spine.
Breathe with it.
Right leg four times.
Couldn't remember my leg.
Four.
Nice.
Breathe.
Three.
Find some subtlety in it.
Two.
One more this pace.
Right leg.
One.
Now back to the left leg.
Two with a straight back just like you did.
All good.
Good.
One more here.
Bend.
Now two with a cannonball belly.
So catch a cannonball in your belly.
Bump.
Good.
One more.
Bend.
Right leg.
Two straight back.
Right leg.
A lot of core strength here.
One more.
Straight back.
Right leg.
Good.
Now cannonball two.
Bend.
Now cannonball one more.
Bend.
Take it singles left and right.
All cannonball.
Bring it back.
Use your guts.
Very nice.
Let's get those hips stretched out.
Step on your right foot firmly in parallel.
Pick up the left ankle.
Set the ankle above the knee.
Now lift your hips up.
As you bring the hands back.
Inhale the arms overhead.
And exhale.
Take it to anjali mudra.
Now this is enough for a lot of people.
But if you wanna go deeper,
Tee's gonna show you going to the floor.
That's the break y'all.
Anybody wanna go to the floor, please join in.
It's deeper and harder.
You ready?
Come on up.
Nice.
Switch it over.
Pick up your other leg.
Let's stretch up the other hip.
Try to square your shoulders and your hips to the front.
I'm gonna go into just a little different for variety.
Weight on your back heel.
You can keep your hands on your hips
if you like to get your balance.
Either way, they're both valid.
And then if you like,
bring your hands to anjali mudra, prayer pose.
Nice.
If you want a greater challenge,
go to the next step and follow Gillian.
Inhale.
Exhale.
Go slowly.
Try to keep your balance.
It's okay if you lose it for a moment.
Good.
Step equally on your feet.
Inhale, stretch it up.
Exhale.
Reach down with the tailbone.
Legs are nice and wide.
So as wide as you need to,
try to get your heels down.
You can turn out your feet slightly if you need to.
Now hold it here and press your arms into your legs.
Feeling a deep release in the low back.
Remember, you can go nice and wide with the feet
and you can turn out if you need to.
Let's take the left arm back and the right arm too.
And let's sit on those booties we worked so hard.
Take the left heel into the right groin
and we're gonna lift up through the right leg.
Lift up through the left leg.
We call it the spider walk.
It's brought to us from the lovely Heather Stevens.
This piece of choreography.
Reach.
Point your toes.
Use your core.
One more and hold it.
Let's take this leg around, bending the front leg.
We're gonna take the right arm.
Over.
Look down.
Puff up your kidneys.
Look into your heart.
Breathe in.
And on the exhale, extend and lift.
Twists are great detoxifiers.
So as you twist, think of just giving your guts a firm hug.
Inhale deeply.
Exhale, release back.
Calming yourself down.
We're gonna do three stretches.
Three switches, I mean.
We're gonna do three.
Touch the toe.
Back to that flirty thing.
Two.
Nice clap.
Last one and you're gonna hold it over there.
We're gonna do another twist.
Good.
Inhale that left arm up and over.
Exhale, bow into yourself.
Honor yourself.
Look towards your heart.
Inhale, lengthen up.
Sit tall.
Exhale and twist.
Take your space with honor and dignity.
Inhale.
Exhale, release the left hand back.
Bring the right leg open.
Inhale that left arm up.
Exhale, reach it out.
You can either grab the outside of the foot
or you can do what Gillian's doing
and yogi grip your big toe.
Try to keep this leg straight
and push the back of the leg into the ground.
Go at your own pace.
You'll get more flexible the more you do this.
Inhale.
Exhale, release.
Let's pick it up with the other side.
Stretch it out.
This is Jhana Shirsasana.
Inhale the arm up.
And take it out across the outside of your foot.
And you can do the yogi toe grip here,
but you gotta work at your own level.
You do what you need to do.
So breathe deeply.
You notice our crews at all different levels.
We know you're at a different level from anybody here.
So do your unique thing, but work it.
Don't be complacent.
Gently come up.
Let's take an easy pose.
And we'll set it up to bring the centers of energy in.
This is a wonderful balancing mudra for the lower chakras.
The emotional energy, the reproductive energy,
even the sexual energy.
Inhale deeply and think of calming your mind,
your heart, and centering yourself.
Close your eyes and breathe.
Repeat this mantra silently to yourself three times.
I love, honor, and cherish my body.
Three times silently.
Open your eyes.
Take your left hand back and then your right.
You're gonna slowly lower yourself to the ground,
like the back there.
They're gonna go into what we call goddess pose,
or supta baddha konasana.
Solve the feet together.
The knees are open.
You can try any one of these mudras.
You can do arms open, palms up,
or as you see them do, you can do hand over heart.
You can even do something different with your legs.
You can do a tipi with the knees together.
That is if your low back feels tired.
We thank you for joining us.
We hope that your experience with YBB Live
has been as much fun for you as it has for us.
We have a saying we'd like to share,
and we hope you'll take it out into your life.
That's called spread love.
And you can do it all through the world.
Take it with you.
We wanted to bring you to Anjali Mudra
if you've decided not to take the long shavasana.
If you have, stay down as long as you like.
The spirit of light in me respects and acknowledges
the spirit of light in you.
Namaste.
Namaste.
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