Good afternoon has Fitters .
It's Sean Wig .
The official yoga implies instructor of the Ha Fit channel .
Great to be here with you today .
Filming right by Lake Nesha in West Salem Wisconsin .
This is a total beginner , total beginner , gentle yoga routine .
It's great for everybody , all ages , all fitness levels .
All you need is your body weight and a mat .
And I highly recommend some comfortable clothing as well .
You can do it in the evening , do it in the morning , do it before , during or after your workouts .
I'll make it totally accessible to you .
Make sure you subscribe to the Hama channel and to my youtube channel about section below and I'll see you back here in two and two .
All right .
And you can always do this when you're warmed up or we'll build in a nice flow to this .
So we'll get the circulation going , get the oxygen moving to the muscles and flushing out the metabolic waste and all the other stuff we don't want in our bodies .
Let's begin .
Child's pos we're going to breathe in the nose and out the nose for this routine .
So bring the knees to the outside edges and press back into child's pose .
One of my client's favorite stretches , draw the shoulders back a little bit , relax the neck , breathing into your deep abdominal muscles , so your front , your sides and your lower back .
And when you breathe in the nose , it really opens up those airways to breathe into the diaphragm .
If you do a lot of mouth breathing , it goes into the chest and the shoulders causing a lot of congestion up there and breathing in the nose , lifts your body , it lifts your posture , you're breathing into those deep abdominal muscles .
All right enough of that .
Let's take two more breaths here .
We want to lengthen and release this routine is good for sedentary people or the total athlete .
Let's come up to hands and knees position , bring the hands underneath the shoulders , knees underneath the hips , elbows turned in shoulders are back , tuck the chin , balancing the cap , great core and balance .
Move here .
Take your right leg , inhale , bring it back and then on the next inhale , take the left arm out .
So we got a little balance here with each exhale .
Give the abs a squeeze , tuck the chin , top of the head , reaching forward , two more breaths .
Well , that was delicious .
All right .
Let's press back , child's pose .
Go back a little further this time .
Extend , walk the fingers forward a little bit more as you draw the shoulders back , do a little sway side to side .
You're welcome to open the knees a little further to dig into those hips into the groin .
The so as we're like a kid in a candy store , so many beautiful options on this mat .
All right , two more breaths and once again hands and knees position and you guessed it for balance .
Let's do the other side .
Inhale left leg , keep your hips square and then inhale right arm lengthen this arm , get some engagement in there and bring more of your body into it , working your body as a whole and your mind sees it and your body death .
Two more breaths .
All right .
Now , child's pose .
Once again , we're going to do something called thread the needle .
So we're going to press back , take your left arm , reach it through .
So we get a twist going here right arm forward .
You can also bring the right arm to your lower back .
If you like , you want to draw this right shoulder back , feel that twist opening up the chest , the shoulders , the airways , three more breaths right here .
Draw the shoulder back then and once more , it's a beautiful thing .
Thread the needle , other sides come on up .
I take that right arm and we're ready to exhale .
Shoot it through there , shoot them .
There , we are left arm forward or again , your choice , modify as needed .
Do what you need to do .
Take the arm to your lower back and twist three more breaths .
Embrace the Wisconsin humidity used to fish on this lake and play hockey .
Actually , back in the day we practice hockey out here when it was frozen .
Of course , this would be silly .
All right .
Press back up .
Let us come to downward facing dog .
Keep it smooth .
Keep it controlled , open the fingers wide , tuck the toes and lift it up downward facing dog .
Big , big pose .
So many other poses and flows can spawn off of down dog .
Shake the head .
No , keep the chin tucked a little bit .
Don't worry my heels , they come down because I do this one a lot .
But like anything , the more you practice , the more consistent you are with your yoga , you will reap those benefits .
Stay consistent , stay focused .
Work hard as you exhale , sink those heels down as you inhale , lift those heels up .
So add a little dynamic movement to your down dog .
Huge stretch for your hamstrings and back and shoulders and calves and everywhere in between .
Also lots of blood to the brain full of oxygen .
If you feel light headed , bring the knees down and go to a child's toes .
Let's do two more breaths length and length and I never ever get tired of down dog .
Add it into every workout .
I do no matter what it is always adding in these stretches .
All right now , walk the feet forward .
That might be a little tight , might be a little tight again , practice knee is a little soft inhale , rising might be out of camera range .
I'm going to take my shoulders , drop them back .
Now , chair , pose feet hip with , I want you to press back into the glutes .
You can have your hands on the tops of your thighs if you need to or for the full chair , here's a little secret way to get into it .
Don't tell anyone , tell everyone fingertips down here , shoulders are back .
We're putting the weight in the glutes and the heels .
Now , if the inhale reach the arms up and out slightly there we are .
It's basically a frozen squat , activating the glutes , the quads and also working that core and the posture inhale , lift , exhale , sink down two more breaths .
Feel that feel the contraction , bringing more motor units into the mix .
Now , dive down with the exhale forward , fold , put the weight into the tips of the toe .
So you have some space in here to breathe , walk the legs nice and slow again .
You might have the hands here .
You might grab up here .
That's good .
Wherever you start , you will improve every time you practice .
But it's up to you to find that starting point with anything .
You just jump into calculus four , you got to go calculus one first .
I would fail all of them .
10 more steps .
Once two , there we are four .
Five , these stretches feel good .
Don't forget to give this video a big thumbs up and share it on with all your friends and family and workout buddies who need to release always time to release .
Ah alright .
Inhale flat back fingertips on the mat or the shins draw the shoulders back , spine stretch , chin is tucked slightly one more breath , exhale , dive down forward full .
Let's do 10 more steps .
You can twist when I say twist , I mean from the waist from the cor area you bring the knee across like squeezing out a wet wash cloth .
Two more each leg .
I admit my counting is sub par at times .
So get those 10 in .
I'm going to do an extra credit 10 , yes .
Five points to Gryffindor right there .
Let's come back down .
Bring the knees down .
Give a quick shake right here .
Shake , shake , shake .
All right .
Downward facing dog .
Bring it back .
Remember this one ?
The old DD in the biz ?
We call it down dog sometimes , you know , but that's in the biz .
He'd be cool , boy .
Get off my arm .
All right .
Low lunge .
Don't get terrified when you hear the word lunge .
We're gonna do a low one .
I'm gonna show you the foundation and you're going to practice it and we'll be doing it in no time at all .
Take your left leg in here , lift it up , lift it up , exhale , sweep the left foot forward , use the hands if you need to , to push it further forward , drop your right knee .
Now , you want to line up the knee and the ankle , make sure the knee is not going past the toes .
Great hip flexor stretch right here at the top of the foot of the , that you're going to hinge forward a little bit .
Go side to side .
Believe me , I know from experience so many of your physical problems , they might just be residing right in here in this area and this area can influence everything around it and everything works together .
You want to keep doing .
Coach Kozak's more intense , high intensity workouts to make sure you get these stretches .
And also all right , Lolan fingers can stay down or we're going to lift up shoulders back and down .
Fix your blouse , hands on the top of the thigh or he can take the arms up over head shoulders , relax .
Put this , this right here , down , down and back down and back postures .
Two more breaths good .
Keep your neck , loose eyes forward , find that spot to focus on .
All right .
Well , we have us here while we're here .
Let's do the twist .
Take your right hand down to the mat , inhale left arm up or like we did with the thread , the needle .
You can also take the arm to the lower back .
I try to get in this little nook right here in my lower back , roll the shoulders back there .
We are twisting .
There are three planes of movement .
There's front and back , there's side to side .
Those are done very , very frequently .
The third one is twisting .
That is the most neglected .
If you want to keep that lower back loose , keep your posture and your alignment with the twist .
One more breath .
Beautiful step back , downward facing dog , do a little shirt tuck here .
That's for , that's for me to work with .
OK , two breaths right here .
Length , length , OK .
Other side , right leg up .
Nice thing about yoga .
We balance it out .
We always do both sides .
We don't do it on layaway or leave it for the next day .
You want to work both sides evenly .
Get that functional aligned frame and body .
All right here we are fingers down our hands up here , hinging forward again on that hip flexor tonight .
I really do .
I enjoy doing teaching beginner flows , yoga , Pilates , all these things again because it makes me really go back and work on the foundations which can get muddied once you start adding on a lot of moves , power yoga and athletic , yoga , yoga for athletes .
So you always want to come back to the foundations arms up here if you like also , it's like , it's like a language when you learn it .
I studied German a lot and , and go over the , I think I spoke about this in the last video beginner yoga I did for this channel .
But you learn the basics .
You always go back to the basics .
All right , let's twist it left hand down , right arm up or ?
But we're back because this is a body you have for the rest of your life .
You want to maintain it .
Give it what it needs .
Two more breaths .
You that such , man , it just warms you right up , doesn't it ?
All right ?
Set the hands down downward , facing dog .
Step back .
Let's do 10 steps again .
Walk it out .
These are a lot of big foundation poses .
You can plug them into flows as you get more advanced as you , as you improve as you build .
And two more .
Oh , all right .
Let's do it back then .
We'll be doing a lot of inversions .
Just a couple more poses here .
Back bend .
I want you to walk the hands forward , slide the legs back .
Let me give you a few options here .
First one is baby cobra .
Your forearms are down , palms are flat .
You're rolling the shoulders up and back , bend those legs back behind you .
As the inhale comes , you're lifting up a little higher as you exhale .
Drop the shoulders on human .
I like to dig my elbows and then pull myself forward a little bit .
You get a stretch in your spine , healthy spine , healthy bodies for a little more .
You can have the hands under your shoulders .
This is called the cobra .
Hands on the shoulders .
Inhale , roll the shoulders back , lift up .
I always think of that scene and Raiders of the Lost Ark with the cobra .
And because I said that you might think that all the time now too , or you can come all the way up into upward facing dog tops of the feet on the mat .
Shoulders back and down .
When I teach this , invariably , I have clients who obviously they sag because they disengage the arms and the shoulders and triceps , lift it up , drop the shoulders back .
Come on , do it .
There we are .
Squeeze the legs that I'm sorry , squeeze the tops of the thighs , squeeze the glutes , shoulders back one more breath .
This is a fantastic stretch also for your abdominals , we may not think of stretching our abdominals .
Sometimes it's well worth it .
All right , press it back , child's pose , five breaths , our old friend , hopefully you'll find a lot more um , limber in the spine in the discs , in the paraspinal muscles .
Three more breaths and once more .
All right , let's press it up .
I want to finish , let's say a little switch the cap here and put the sun out of the eyes with a little balanced core move .
So it's called half boat hold .
Let me show you how to get into it .
Come to a seated position .
Give a little shake here .
I love added in the shakes .
Keep those joints , loose , blood is moving .
There's no hard feelings .
We're not tensing up certain areas .
We keep it loose .
See the position , walk the feet towards you shoulders back and down .
Sometimes the most profound difference in a pose is how you approach it .
So hopefully you like this , take the arms forward , we keep those shoulders back and down , fingers are loose .
This is called modified half boat .
Stay here or go to full half boat .
Inhale right leg , up the right foot , up that to get your leg and then inhale left leg up .
Oh my half boat in front of a lake .
Very appropriate .
A propose shoulders back and down .
This is half full pose .
Every time you exhale , you have those abs , a squeeze .
Always remind yourself and your body that the core is the center of your strength , shoulders are down .
If you're feeling extra energy , this doesn't feel like too demanding .
You can take the legs out .
That's fold boat .
I believe in giving you these options because you will progress pretty quickly when you stay in system .
Let's do five more breaths right here .
Can pull it in right here .
Two more .
Bring it down my friends .
Fantastic work as always enjoy a quick shake and that is it my friends .
It's gentle but very specific , very powerful .
Once you start doing these moves and like I said with like a language , you keep piecing in more and more poses until you get a flow going and then you are unstoppable .
Thank you so much .
If this really helps you make sure you like the video and share it on your social media , social media with all your friends and family and your workout buddies .
And I'd be honored if you headed over to my youtube channel in the about section .
Subscribe for many more videos just like this and go to Sean vfinance dot com for the rest of me , including my best selling books .
A pleasure .
Thank you , Ha Fitters for having me yet again , Sean V .
Your official yoga implies instructor .
I will see you next time .
Comment below how you did .