All-Level Yoga Part 1 Yoga

Iryna Author

03/30/2020 Added

55 Plays

Description

This yoga class is the first part of All-Level Yoga — gentle stretches and warm-ups. You can do this sequence as a separate yoga class or as a part of a longer routine by adding the second part and the third part of the class, or just the third part. This yoga class is suitable for beginners.

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[00:00:00.000](soft music)
[00:00:09.090]Hi everyone welcome to yoga.
[00:00:11.068]My name is Iryna.
[00:00:11.920]I'm teaching teaching yoga to you now.
[00:00:14.445]Today we will do the,
[00:00:17.240]class that I decided to split in three parts.
[00:00:20.940]And you could choose to do the first part
[00:00:23.200]and the second in the third part,
[00:00:25.400]or you can do the first part of the third part,
[00:00:27.638]or you can choose to do the second part of the third part..
[00:00:32.160]What is the difference between this three parts?
[00:00:34.450]The first one will be mindfulness,
[00:00:37.880]breathing practice and kind of yoga for beginners.
[00:00:41.860]So, some just easy stretches.
[00:00:45.160]Gentle stretches for joints
[00:00:47.780]and some gentle stretches for our muscles.
[00:00:50.510]The second part will be
[00:00:51.720]and every part will be around 20 to 30 minutes.
[00:00:54.700]The second part we will be,
[00:00:58.400]will start with sensor location.
[00:01:00.210]And we'll go through some flows.
[00:01:03.560]It will be more like slow flow nothing as the flow.
[00:01:07.050]We will take it easy and not fast
[00:01:09.730]but we will do some core work.
[00:01:11.710]And you will do some balancing postures.
[00:01:15.450]And then the third will be,
[00:01:17.030]the short one.
[00:01:17.980]It will be around 710 minutes.
[00:01:20.340]And it will be just your offer relaxation.
[00:01:24.450]So, it's basically will be Shavasana,
[00:01:26.290]with some guided meditation or guided relaxation.
[00:01:34.630]So, welcome to your first part,
[00:01:36.940]yoga for beginners.
[00:01:39.570]You might need the yoga yoga mat,
[00:01:43.510]a blanket and two blocks.
[00:01:46.600]You also can have a water bottle with you.
[00:01:49.270]But if you don't have even yoga mat,
[00:01:51.970]it's okay you can just do this practice on your floor,
[00:01:55.740]or you can do it on the carpet.
[00:01:58.430]The space should not be big.
[00:02:00.580]I'm doing this class in my youngest son's room.
[00:02:04.570]So it's not a huge room.
[00:02:06.750]So, we will begin in safe posture in easy pose.
[00:02:10.330]So if you like slide this blanket folded blankets
[00:02:13.810]and the use it for your seat,
[00:02:15.890]you can use also the block,
[00:02:17.470]if you know that you are tightening up hips.
[00:02:20.420]So in this posture,
[00:02:21.590]you would like to have our knees and our hips leveled,
[00:02:26.020]or have you knees little lower than your hip,
[00:02:28.690]so you can relax in your hip joints.
[00:02:30.920]Sitting nice and tall here.
[00:02:32.757]Not as if you rounding your back,
[00:02:34.990]if you arching your spine.
[00:02:37.640]The pose is not good.
[00:02:38.860]So find this posture where you feel comfortable,
[00:02:43.210]but not like a soldier is the straight black back.
[00:02:49.040]Relax your shoulders away from yourself.
[00:02:50.710]Let's just do a few couple shoulder rolls here
[00:02:52.530]to relax the shoulders even more.
[00:02:55.090]Breathing in lift your shoulders up towards the ears.
[00:02:58.780]Breathing out,
[00:02:59.800]send our shoulders back and down.
[00:03:02.930]Inhale lift your shoulders up,
[00:03:05.500]send them back,
[00:03:06.730]relax and down, one circle here.
[00:03:09.173](Inhaling and exhaling sound)
[00:03:13.700]Keep your shoulders away from ears.
[00:03:16.090]Rest your hands on your knees,
[00:03:17.950]palms down for grounding,
[00:03:19.860]palms up for energy,
[00:03:21.540]whenever you working in this class or in this state.
[00:03:24.790]Then if you work gently close your eyes,
[00:03:27.320]we will do some mindfulness practice here.
[00:03:30.120]Gently close your eyes bring sensations
[00:03:33.003]into your body first.
[00:03:35.660]So maybe outside of your body's nature sensations.
[00:03:40.840]Maybe not just in their.
[00:03:42.440]Ground beneath your feet,
[00:03:44.060]you notice in the folded blanket
[00:03:46.320]and things you see maybe the surface of the yoga pants
[00:03:49.740]or whatever you have wearing.
[00:03:53.458]Maybe if you have AC running,
[00:03:56.600]maybe you feel the cool air.
[00:03:58.310]If you have heated system.
[00:03:59.630]Maybe feel that warm air against your skin.
[00:04:02.730]Just noticing the sensations first.
[00:04:10.470]Bring your awareness inside of your body.
[00:04:12.600]Notice sensations inside of your body.
[00:04:14.780]Notice maybe your,
[00:04:17.110]heartbeat and maybe noticing the sounds in your abdomen.
[00:04:21.810]Perhaps then noticing your breath,
[00:04:24.060]without changing just notice.
[00:04:32.117]Notice how your joints doing today.
[00:04:34.480]Do you feel any pain, tightness, discomfort.
[00:04:40.190]You can adjust here.
[00:04:41.592]Adjust your sit.
[00:04:49.030]And then we'll practice a yoga parts.
[00:04:51.724]So mindful breathing.
[00:04:53.820]If you like for this practice,
[00:04:55.380]rest one hand and chest another one on abdomen.
[00:04:58.960]You can gently close your eyes if you like,
[00:05:01.400]or you keep your eyes open,
[00:05:02.720]it feels more safe for you.
[00:05:05.900]And then next breath through your nose,
[00:05:08.070]your breasts and down to your abdomen,
[00:05:10.220]so you feel your belly expands on inhale.
[00:05:14.010]You hear hand your belly moves.
[00:05:17.530]And then press out.
[00:05:19.120]You will second your belly to what this pie.
[00:05:22.654]So you have your belly engage,
[00:05:24.107]your abdomen engaged,
[00:05:25.910]the muscles there
[00:05:27.410]and access through the nose.
[00:05:29.630]Breathing in expanding your abdomen.
[00:05:33.890]And breathing out hog in your belly with the spine.
[00:05:40.420]Nice little flow breath.
[00:06:00.380]With every breath seen landed through the spine,
[00:06:03.260]which is your crown up to the sky.
[00:06:05.830]And then with every exhale crawled through hips.
[00:06:11.090]Maybe feel your hip joints relaxing, maybe
[00:06:13.940]feel your knees fall down to the earth a little closer
[00:06:18.130]with every press out.
[00:06:22.420]Let's continue with two to one breath.
[00:06:24.660]When you do your breath out about twice longer
[00:06:28.680]than breath in.
[00:06:29.793]Through the grounded press practice.
[00:06:34.220]So breathing maybe on count of four or five.
[00:06:40.800]And then breathing out on count of seven, eight to 10
[00:06:49.422]Breathing in,
[00:06:53.355]through your belly and breathe out through your nose.
[00:07:00.560]Let's do that as a couple cycle breaths.
[00:07:04.100]To do one breath.
[00:07:13.642]Feeling more grounded,
[00:07:14.720]leaving all the voice behind the doors,
[00:07:16.800]behind the walls.
[00:07:19.610]You can be fully present and fully connected to yourself,
[00:07:23.010]to your body.
[00:07:26.440]Wonderful.
[00:07:28.120]Blink your eyes open,
[00:07:30.370]take your arms on the side of your hips
[00:07:32.217]and on next inhale,
[00:07:33.750]with your arms to the side
[00:07:35.500]and all over your head stretch your spine,
[00:07:37.540]reach up to the sky.
[00:07:38.620]Exhale bring your arms back down,
[00:07:41.100]chin down to the chest.
[00:07:43.410]Let's do twice more.
[00:07:45.253]Inhale.
[00:07:46.086](inhaling sound)
[00:07:48.196]And exhale.
[00:07:49.274](exhaling sound)
[00:07:50.610]If you exhale through the mouth breath in through the nose.
[00:07:54.453]With your arms over your head.
[00:07:56.489]And this time turn your chest to the right.
[00:07:59.460]Make sure to do to this side,
[00:08:01.260]to the to my right,
[00:08:02.390]I wanted to be round on you.
[00:08:04.197]Turn your chest to the right.
[00:08:06.280]Sitting nice and tall.
[00:08:07.370]You've placed your left hand on the outside
[00:08:09.190]of your right knee,
[00:08:11.650]maybe inside of your left knee.
[00:08:14.570]Whatever feels good in your body.
[00:08:16.090]We are going to sit nice and tall,
[00:08:18.120]in the spinal twist.
[00:08:20.360]You pressing your back fingertip to the ground.
[00:08:23.010]You're looking to the side only view.
[00:08:25.550]if you had turn behind your right shoulder.
[00:08:30.320]Adding some twist in your neck in your cervical spine.
[00:08:34.480]And then inhale,
[00:08:36.010]reach with your arms all your head and twist your spine
[00:08:39.476]and exhale to this turn on other side.
[00:08:44.560]Good couple breaths here.
[00:08:46.200]Look at behind your back shoulder.
[00:08:48.470]Sitting nice and tall.
[00:08:49.690]We don't want you to lean forward,
[00:08:51.293]we don't want to lean back.
[00:08:53.010]Your dorsal is perpendicular to the floor.
[00:08:56.640]Breathing in,
[00:08:57.989]arms on your head
[00:08:59.713]and breathing out releasing your arms on the side.
[00:09:02.070]Have your right hand on the side of your hip
[00:09:05.110]and make sure left arm up,
[00:09:06.990]on exhaling to the side,
[00:09:08.860]for side stretch.
[00:09:10.000]So your spine will be in a C-shape.
[00:09:12.860]And you feel the stretch in your side grounded
[00:09:15.700]to the left hip,
[00:09:17.150]reaching with your left fingertips to the side.
[00:09:20.040]Maybe looking up.
[00:09:21.430]So you're not shaking your face with your arm.
[00:09:24.839]And then release.
[00:09:26.450]We'll do the other side.
[00:09:28.747]To the side.
[00:09:31.030]With every exhale,
[00:09:32.100]maybe sinking a little deeper.
[00:09:35.770]Breathing shield, right.
[00:09:38.860]Right line. Okay,
[00:09:41.410]Breathing in, release feel shoulders here.
[00:09:45.580]Maybe just a couple.
[00:09:48.260]And we're going to extend our knees,
[00:09:50.610]before we extend our legs,
[00:09:52.530]a loop of legs that you have left.
[00:09:54.230]You have it at the front.
[00:09:55.230]We are going to switch the legs.
[00:09:57.807]Extend your legs plain.
[00:10:00.690]Stretch your legs flex and point your feet here.
[00:10:03.503]Have your hands down on the side of your hips,
[00:10:05.730]lifting your sternum up.
[00:10:08.370]And then roll your ankles couple times,
[00:10:11.130]so maybe more than couple and the reverse.
[00:10:16.690]Good.
[00:10:18.000]At thE brain quest now.
[00:10:21.439]Cross your legs again,
[00:10:23.660]but with another leg at the front.
[00:10:25.480]So hopefully you remember which one,
[00:10:28.170]it doesn't matter if you don't.
[00:10:30.830]Sitting nice and tall, maybe rock side
[00:10:32.790]to side grounded through sit bones here.
[00:10:35.280]We're going to do a few stretches here.
[00:10:37.730]We'll do the next stretch on neck.
[00:10:39.500]Have you shoulder firm here sitting tall,
[00:10:41.980]bring you right ear to the right shoulder
[00:10:44.840]slightly chin down to the chest that you
[00:10:47.010]to the left shoulder and go to the look up maybe here
[00:10:50.690]and then move your head side to side.
[00:10:54.130]Gentle gentle neck stretches.
[00:10:58.050]If you like to do full Circle with your head.
[00:11:02.670]You're going to do,
[00:11:04.490]just be gentle.
[00:11:09.750]One more to each side.
[00:11:12.560]You're going to finish to the left.
[00:11:15.270]And then slide chin down to the chest,
[00:11:17.303]lift your head up,
[00:11:18.810]drop your head back 40-45 degree angle
[00:11:22.250]and then breath out.
[00:11:23.620]Bring your chin down to the chest
[00:11:26.020]and as a chilled three times,
[00:11:29.500]depends how fast you go here.
[00:11:32.760]Notice your posture.
[00:11:37.970]The last one then bringing your head,
[00:11:41.560]neck and spine align.
[00:11:43.260]Look side to side for gentle twist.
[00:11:47.023]In your cervical spine.
[00:11:50.580]Warming up the neck.
[00:11:52.130]Making it happy.
[00:11:55.043]Okay, one more,
[00:11:56.940]that bring your spine back to neutral.
[00:12:02.320]Let's lift our arms to the side.
[00:12:05.760]Then have your fingertips,
[00:12:07.480]your palms facing forward,
[00:12:08.920]make your fingertips spread wide like a starfish,
[00:12:12.000]exhale, do double release your arms,
[00:12:14.080]squeezing your shoulder blades on breath in.
[00:12:17.457]Lift your arms over your head and breath out,
[00:12:21.320]actually a double V shaped,
[00:12:23.310]breath in back to the V.
[00:12:26.370]And double V.
[00:12:28.960]And let's do one more.
[00:12:30.800]And this time have you arms over your head.
[00:12:34.050]Thumbs inside cover them with these four fingers,
[00:12:36.500]roll your wrist.
[00:12:38.760]Really quick and it's not hard.
[00:12:43.020]Gentle.
[00:12:46.190]Move your arms down
[00:12:48.130]and then reverse.
[00:12:54.970]And release your arms.
[00:12:58.180]One more time with your arms over your head
[00:13:00.423]and then you breath out falling forward.
[00:13:02.710]So you reach in with your hands to the top of your yoga mat.
[00:13:05.560]So probably you sit in this way.
[00:13:07.330]With the like shorts,
[00:13:12.620]edge of the yoga mat.
[00:13:13.850]So you're reaching there,
[00:13:14.970]if you sitting like me.
[00:13:16.700]So you just reach into the size,
[00:13:18.630]reach forward, folding forward.
[00:13:21.170]Here you are welcome to sit stretch to side.
[00:13:24.330]It's such a sunny day today.
[00:13:29.560]Maybe relax your head down,
[00:13:31.110]so you can shake your head,
[00:13:33.550]nodding no with your head.
[00:13:36.750]And then lock your arms,
[00:13:39.350]to the right side of the mat.
[00:13:40.220]Let's do to the right first.
[00:13:42.210]To the right side of the mat.
[00:13:44.480]For side stretch,
[00:13:45.420]you reaching with your left hand,
[00:13:49.460]pulled into the side,
[00:13:50.650]pressing your left shoulder down.
[00:13:53.470]Feeling the good stretch in your side,
[00:13:55.460]walk your arms back to the center.
[00:13:58.260]And on the left side of the mat.
[00:14:00.700]So we'll stretch our right side.
[00:14:03.170]Making sure that you're grounded through right here.
[00:14:07.616]Let's release.
[00:14:09.263]Walk yourself back to the center
[00:14:11.300]and then breath yourself up. Wonderful.
[00:14:14.930]And actually go into the table pose now.
[00:14:17.180]So, come on your fours.
[00:14:20.550]Your knees on your hands.
[00:14:24.880]Here if you like this blanket for instance,
[00:14:27.925]we are going to stay here for quite a bit.
[00:14:29.470]Unfold the blanket and place the blanket on the yoga mat.
[00:14:33.350]And you can use any blankets that you have at home.
[00:14:36.950]You have your fingers like a starfish.
[00:14:39.670]Why? So you can press with your fingertips to the ground,
[00:14:42.900]especially your thumb and with your index finger.
[00:14:46.490]And then you have your hips over your knees
[00:14:49.970]and here will go through few Cat Cows.
[00:14:52.550]Breathing in, belly down,
[00:14:55.140]chest forward ease up to the Cow Pose.
[00:14:59.270]And then round your shoulders,
[00:15:01.150]round you're back to the Cat Pose.
[00:15:04.410]And let's continue like this,
[00:15:05.580]breathe in to the cow,
[00:15:08.280]tucking to the center here,
[00:15:09.820]stretch your toes
[00:15:11.410]and breathing out to the cat
[00:15:13.890]and tuck your toes
[00:15:14.750]and compresses the tops of your feet to the ground.
[00:15:18.240]Push with the fingertips to the ground.
[00:15:22.040]Let's do few more Cat Cows.
[00:15:23.693]Breathing in, stretching the front of your body,
[00:15:27.190]in Cow Pose
[00:15:28.910]and then breathing out to the Cat Pose stretching
[00:15:31.620]the back of your body.
[00:15:34.820]Last time.
[00:15:41.270]Come back to the table,
[00:15:42.450]tuck your toe to the center,
[00:15:43.390]lift you hips up to the downward facing dog.
[00:15:45.610]It's like upside down V-shape.
[00:15:48.250]Then whether we,
[00:15:49.730]here you will come to walk your dog,
[00:15:54.260]bending your feet.
[00:15:55.150]So you bending one knee pressing with another.
[00:15:58.921]And then switch walking the dog.
[00:16:03.140]Then come up your tippy-toes.
[00:16:05.550]Come up your tippy-toes,
[00:16:06.470]lift hips up and pressing back.
[00:16:09.400]Presses with fingertip to the ground and then exhale,
[00:16:12.200]press your both heels down,
[00:16:13.670]breathing in, lift your heels up,
[00:16:16.240]breathing out, press your heels down one more.
[00:16:21.100]And press them down.
[00:16:22.660]This time stay here for a couple breaths.
[00:16:25.000]Again standing your hips up and back
[00:16:28.470]and pressing with your fingertips to the ground.
[00:16:30.810]Don't sink in your shoulders.
[00:16:32.319]Press them away from ears.
[00:16:36.500]One more breath and then breath out,
[00:16:38.700]bend your knees and hover over the mat.
[00:16:41.030]So you don't rest your knees on the mat,
[00:16:42.900]one inch or two inches over the mat.
[00:16:46.560]Keep your core engaged and collapsing
[00:16:48.810]your lower back back is flat.
[00:16:51.359]A couple more breaths here creating some energy,
[00:16:53.290]some heat in your abdomen.
[00:16:55.790]Goods that's really cool.
[00:16:56.950]So go down on your knees to the mat and tuck your toes.
[00:17:00.518]With toes together,
[00:17:01.351]knees on the side of the mat.
[00:17:02.890]One of the equation of the Child's Pose.
[00:17:07.040]Send your hips on their heels here may be,
[00:17:11.130]rock side to side.
[00:17:18.045]And then let's tuck your forearms
[00:17:20.040]and rest your forehead on the forearms.
[00:17:23.210]You can also,
[00:17:24.500]rest your forehead down on the mat.
[00:17:26.293]So your choice.
[00:17:29.770]So we stand in our heel, hips,
[00:17:33.600]back and down,
[00:17:34.497]in our heels.
[00:17:35.670]With every breath out.
[00:17:41.310]Slow down your breath here,
[00:17:42.440]we'll stay here for maybe three cycles of breath.
[00:17:51.550]Breath in to your abdomen and inhale.
[00:17:54.540]And breathe out through the nose and exhale.
[00:17:58.130]Inhale through the nose and exhale through the nose.
[00:18:06.260]Good.
[00:18:07.440]When you finish another cycle breathes,
[00:18:09.610]press yourself to the table Pose
[00:18:12.720]and then extend your right arm in front of you
[00:18:14.750]with your thumb facing up,
[00:18:16.020]extend your left leg behind of you.
[00:18:18.557]For stability find balance,
[00:18:20.510]lift your left leg up.
[00:18:21.940]Keep your gaze down.
[00:18:24.290]Head, neck and spine on the same line.
[00:18:29.540]Doing good.
[00:18:30.390]one the breath here. All engaged.
[00:18:33.920]You're arching your belly towards the spine.
[00:18:36.530]Okay, next exhale,
[00:18:37.933]bend you knee, bend elbow.
[00:18:39.700]Knee to the elbow.
[00:18:42.110]Breathing in,
[00:18:42.950]extend your arm,
[00:18:43.790]extend your leg,
[00:18:47.140]and continue exhale,
[00:18:48.670]round your shoulders from your back knee to the elbow.
[00:18:52.160]Breath in spread the back through the arm and leg extended.
[00:18:59.340]Let's do one more.
[00:19:02.870]Good. Stay with your arm and leg extended.
[00:19:05.940]Bend your knee and then retrieve your right hand back.
[00:19:09.920]Maybe we just touch there and cohere,
[00:19:13.160]maybe touch the foot perhaps.
[00:19:16.830]Grab your ankle if you can.
[00:19:18.830]And then you can
[00:19:19.663]press with your foot up to the sky.
[00:19:22.890]stretching your shoulders, stretching your
[00:19:27.661]and this could back bend.
[00:19:30.350]Release we'll do another thing.
[00:19:32.120]Left arm, right leg.
[00:19:33.920]With your right leg.
[00:19:36.840]Two more breaths here.
[00:19:38.660]You have your gaze straight in front of you on yoga mat.
[00:19:41.100]So your head,
[00:19:41.933]neck and spine on the same line
[00:19:43.960]and square your hips.
[00:19:45.040]Notice if you
[00:19:45.873]have your right hip
[00:19:47.680]a lot higher than your left,
[00:19:49.170]bring your right hip down.
[00:19:51.290]And then express out,
[00:19:52.650]bend your knee,
[00:19:53.483]bend your elbow.
[00:19:55.810]And Inhale extend
[00:19:58.520]songbird
[00:20:01.470]And extend.
[00:20:03.236]Ensure you breathing don't hold your breath.
[00:20:05.660]You doing good.
[00:20:08.444]Let's do one more.
[00:20:10.960]Good.
[00:20:12.010]Let's release hand down.
[00:20:13.960]Knee down.
[00:20:15.050]tuck your toes
[00:20:15.883]and lift your hips up to the down the symbol.
[00:20:20.097]Here reach with your right hand back
[00:20:23.330]and rest right hand on the side of your left leg.
[00:20:27.210]And doesn't matter where.
[00:20:30.320]So whatever place you can rest,
[00:20:33.435]so maybe it's high up your leg,
[00:20:36.210]maybe it's lower.
[00:20:37.870]You can press your chest in between your left side.
[00:20:41.780]Good, in a twist and then switch.
[00:20:44.380]Left back where we see
[00:20:45.930]Oh, reach back with your left hand.
[00:20:49.707]For another twist.
[00:20:51.020]Good. Let's release,
[00:20:52.110]hands down, knees down.
[00:20:55.950]Let's do little side stretches here.
[00:20:59.420]So we are going to look behind our right shoulder
[00:21:02.720]on our right hip.
[00:21:06.470]So kind of like trying to reach with the right shoulder
[00:21:09.660]to your right hip.
[00:21:11.370]And then switch behind your left shoulder on your left hip.
[00:21:15.370]And continue like this.
[00:21:19.090]Easy peasy.
[00:21:21.670]Good
[00:21:22.550]Again warming up the spine.
[00:21:24.740]Easy movement for your spine.
[00:21:26.620]One more twist set.
[00:21:30.300]Good, let's release.
[00:21:33.030]This time stand your hips on your heels.
[00:21:35.621]We will do some stretches for our quads.
[00:21:39.270]The top of your thighs and for your toes also.
[00:21:44.010]So tuck your toes to the center.
[00:21:45.570]It's called broken toes both.
[00:21:47.720]Make sure that you tuck all 10 toes.
[00:21:50.240]If the pinky toes doesn't want to tuck, help them.
[00:21:53.490]It's really intense to sit straight here.
[00:21:55.980]You're welcome to join.
[00:21:57.829]Or you can even like have this bar understand
[00:22:00.740]if you have them.
[00:22:01.900]So you can release some weight,
[00:22:06.840]from the feet.
[00:22:11.410]Anytime when you are ready to press your whole upper body
[00:22:15.454]on the toes.
[00:22:17.620]You can sit nice and tall.
[00:22:20.560]And for most of the people,
[00:22:21.760]it's not easy to sit like this.
[00:22:23.860]So you just send the press to your to the steak place
[00:22:26.957]before your toes.
[00:22:28.650]And breath out to release relax yourself.
[00:22:31.780]So just breathe through the pose.
[00:22:33.460]I like to close the eyes.
[00:22:35.210]So I'm going to close my eyes for three breaths.
[00:22:38.020]You're welcome to join me.
[00:22:39.320]So I'll stay here for three deep yoga breaths.
[00:22:45.450]Listening to this steak place
[00:22:47.950]and breathe out to exhale release relax.
[00:22:51.350]Good. A couple more.
[00:23:10.460]Good, blink your eye open,
[00:23:12.240]have your hands down on the mat
[00:23:13.860]and tuck your toes and tap.
[00:23:17.040]Tap with the tops of your feet here,
[00:23:18.930]releases the tension.
[00:23:21.440]Good.
[00:23:22.273]Let's do a few movements here.
[00:23:24.780]So again, this time you have your toes untucked.
[00:23:27.780]Sit on your heels.
[00:23:29.980]So again, you do this quick stretch work
[00:23:32.780]but you also add the shoulder stretch.
[00:23:35.230]So extend your arms to the tissue.
[00:23:37.630]Make sure that when you have your arms extended,
[00:23:39.900]don't arch your spine.
[00:23:41.160]Usually, women like to do it.
[00:23:43.840]So tuck your tailbone under,
[00:23:46.080]have your back flat,
[00:23:47.320]arms extended to the T-shape.
[00:23:49.127]And turn around and then cross your right arm
[00:23:52.180]on top of your left.
[00:23:55.180]And then bang your elbows for eagle arms.
[00:23:58.970]And the second part of our sequence,
[00:24:00.890]we will do a flow with eagle.
[00:24:05.500]So it will be kind of preparation of our shoulders
[00:24:08.910]for this pose.
[00:24:10.160]So eagle arms you can do the half bind,
[00:24:12.490]when you press the backs of the hands together.
[00:24:15.180]Or you can do the full bind,
[00:24:16.290]when you press the palm, palms together.
[00:24:19.090]And then when you here,
[00:24:20.410]lift your elbows slightly higher
[00:24:22.830]and relax your shoulders down.
[00:24:25.160]So your elbows and shoulders on the same line.
[00:24:27.510]And maybe press your hands away away from your face here.
[00:24:31.440]So from the side it's look like this.
[00:24:34.470]You're straight in front of you.
[00:24:38.500]Look on the side.
[00:24:40.750]So here a couple breaths.
[00:24:45.900]Stretching the back of your shoulders. Good stretch.
[00:24:50.925]Let's open the arms and make eagle wings
[00:24:54.550]to the tissue palms facing forward.
[00:24:57.290]And do micro pose.
[00:24:58.860]Micro pose here.
[00:25:02.997]And release. And actually we're going
[00:25:05.470]to do the eagle arms as I said.
[00:25:08.060]Bring your arms back to the T-shape.
[00:25:10.060]Cross your left
[00:25:10.893]arm on top of your right.
[00:25:12.300]Eagle arms here,
[00:25:13.133]then your elbows,
[00:25:14.663]with the lesser bind,
[00:25:16.150]lift your elbows,
[00:25:17.580]relax your shoulders,
[00:25:19.030]press two fingers,
[00:25:20.360]Your forearms and your hands away from your face.
[00:25:27.180]You stay here,
[00:25:28.020]I forgot to tell you
[00:25:29.490]at the training test to sit like this.
[00:25:32.000]It's comfy for me but maybe not comfortable for everyone.
[00:25:35.570]And if you have these blocks,
[00:25:37.090]you can slide the block in between your low legs,
[00:25:41.520]one or two blocks.
[00:25:44.220]If you don't have the blocks,
[00:25:46.380]the hames do the easy poses,
[00:25:47.610]that the the pose that we did in the beginning
[00:25:51.230]when you have your legs crossed.
[00:25:53.920]So now we focus on the shoulder stretch.
[00:25:56.790]Let's release, arms in a T-shape,
[00:26:00.050]palms facing back.
[00:26:02.010]And stretching your triceps.
[00:26:03.770]Micro pulse in your arms back.
[00:26:08.300]Make sure that you're not arching your spine
[00:26:10.680]when you do this moment.
[00:26:11.750]So just arms and shoulders moving here.
[00:26:14.954]Let's release.
[00:26:17.810]Place down on the mat.
[00:26:19.160]Lie in table pose again,
[00:26:20.860]extend your right leg,
[00:26:22.100]extend your left like plank pose,
[00:26:24.690]push the ground away from you with your fingertips here.
[00:26:28.310]If you like to modify this pose,
[00:26:30.060]you welcome to lower down your knees on the mat.
[00:26:35.490]Make sure that you're not pushing your hips up,
[00:26:37.549]with the nice ramp on from plank.
[00:26:46.880]Your body looks like a plank or ramp. Good.
[00:26:52.420]Let's slow down on your knees,
[00:26:54.547]low down your chest,
[00:26:56.420]low down your chain and tuck your toes,
[00:26:59.350]elbows on the side of your ribs to baby cobra.
[00:27:03.770]So you don't press with your hands a lot
[00:27:06.690]to the ground here in the baby cobra.
[00:27:09.010]Make sure that you engage in the muscles,
[00:27:11.050]the glutes muscles and engage in the muscles
[00:27:13.480]of your back and you pressing with the tops
[00:27:15.960]of the feet to the ground,
[00:27:17.890]engaging the muscles of your works.
[00:27:20.330]So if you move your hands to the side,
[00:27:22.550]you'll still stay on this level.
[00:27:25.190]And actually going to do this few times.
[00:27:27.540]So to work on the muscles of your back and on glutes.
[00:27:31.970]So let's have the hands on the side of your ears like this.
[00:27:35.890]And then next exhale,
[00:27:37.500]low down your head.
[00:27:41.830]Touching the nose to the mat and breath in,
[00:27:44.847]with your chest and head up.
[00:27:46.200]Breath out, head down,
[00:27:49.088]breath in, back up.
[00:27:52.150]Notice if you can do it a little higher every time.
[00:27:57.100]Continue breathing.
[00:27:58.600]Inhale up.
[00:28:01.070]Exhale down.
[00:28:02.950]Press with the tops of your feet to the ground.
[00:28:04.837]Up and down and two more.
[00:28:08.940]You couldn't do it
[00:28:13.430]The last time.
[00:28:17.010]Good job release,
[00:28:18.430]have your right cheek the mat,
[00:28:20.540]extend your arms alongside of your body.
[00:28:23.500]For few breaths here.
[00:28:24.670]Just a little rest here.
[00:28:29.140]Feel your whole body is soft.
[00:28:31.230]You're staying here,
[00:28:32.063]I'll just come up so I can talk better.
[00:28:36.540]So you, you have your whole body soft
[00:28:39.650]and relaxed in this pose
[00:28:41.160]and you breathe and engage your abs in and notice
[00:28:45.810]that when you breathing the air,
[00:28:47.790]so probably pushing your abs
[00:28:49.610]when you lean against the floor.
[00:28:53.440]You might expand your sides,
[00:28:55.030]also maybe extend your whole back here.
[00:28:58.430]So notice how you,
[00:29:01.770]once expand.
[00:29:03.560]And it's also good massage for the organs of digestion.
[00:29:07.620]When you breathe in against,
[00:29:10.350]this hard surface,
[00:29:12.360]this will help you with digestion.
[00:29:15.670]So couple more breaths here with your body soft.
[00:29:20.840]Catch your breath.
[00:29:25.320]We'll do one more pose here.
[00:29:27.730]We'll do the boat pose,
[00:29:29.150]so it's kind of similar to,
[00:29:31.500]what we just did.
[00:29:33.820]This time we'll extend the arms in front of us.
[00:29:37.720]You have your head down,
[00:29:40.050]inside of the arms,
[00:29:42.300]on the breaths we're going to lift our chest,
[00:29:46.650]your head up with your arms up.
[00:29:48.900]Make sure that you're not reaching your head higher
[00:29:50.950]than your arms.
[00:29:51.783]You have your head in between your triceps.
[00:29:54.440]It's like this,
[00:29:55.273]so you're welcome to stay in this hot boat.
[00:29:58.350]Or you can also add your legs.
[00:30:00.200]Lifting your legs.
[00:30:02.540]Behind of you.
[00:30:04.920]Continue breathing here.
[00:30:06.230]We'll stay here for about four five breaths.
[00:30:11.060]Breathing in maybe kind of,
[00:30:14.470]your upper body will on inhale
[00:30:17.340]and breath out you notice that you will sink a little.
[00:30:21.690]since we have leaned to our abdomens.
[00:30:26.000]And one more.
[00:30:30.520]Good release.
[00:30:32.000]Again, extend your arms alongside of your body,
[00:30:34.980]this time have your left cheek down on the mat.
[00:30:38.140]Feel your whole body is heavy and relax.
[00:30:41.390]And if you breath in again you'll lift your abdomen.
[00:30:45.668]I think you're doing very good.
[00:30:48.540]Keep going.
[00:30:51.010]I will check how,
[00:30:52.440]how long is class?
[00:30:54.020]How won't go class right now.
[00:30:56.170]Oh, it's already assuming one minute.
[00:30:59.020]So let's do one more pose here, child pose.
[00:31:04.230]And you're welcome from this part of your class.
[00:31:09.180]Go to the third part of the class.
[00:31:12.700]Like I said,
[00:31:13.533]we will have 30 minutes class,
[00:31:15.360]30 minutes class
[00:31:16.193]and then we'll do like 10 minutes class of relaxation.
[00:31:19.570]So you're welcome to jump into the third part of the class.
[00:31:23.330]Or you can go to the second part of the class
[00:31:26.430]that will be a little harder, a little faster flow.
[00:31:29.760]Not little faster flow,
[00:31:31.130]It will be much faster flow.
[00:31:33.210]So if you're go into the second part of the class,
[00:31:37.490]you'll do the child pose as a transaction
[00:31:40.210]from this part to the start.
[00:31:43.560]So everyone,
[00:31:45.500]press your hips on your heels.
[00:31:47.090]This time, it's a little different variation
[00:31:48.790]of the child pose,
[00:31:50.770]knees together, arms extended,
[00:31:54.220]in front of you or you can also extend them behind of you,
[00:31:57.930]with your palms facing up.
[00:31:59.740]You can rock side to side here,
[00:32:03.710]as a rock.

All-Level Yoga Part 1 Yoga

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All-Level Yoga Part 1 Yoga

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