My friends at Sean with Shaun fitness dot com .
Today , we're going to do a beginner yoga for men routine , emphasizing flexibility and mobility in the body in the muscles in the joints , increased breath , increased blood flow and also increased endurance .
As we loosen up our entire body .
Let's go and make sure you're checked in below .
In the comments section cap on , I'll be giving you some optional add ons to these as well .
When you're more comfortable , you may progress if you want to see more videos like this .
Please let me know below .
Let's dig in with child's pose to stretch out the back , take the knees a little wide and take the hands forward again .
Try to keep this as basic beginner as possible as my pocket sticking out .
And then press back the child's pose .
Let's breathe in the nose and out the nose .
So when you breathe in , breathe into your front , your sides and your low back and as you exhale , squeeze every last bit of breath from the lungs .
Getting some nice release into the spine into the center area .
The thoracic part , let those ribs expand with the inhale , let them release with the exhale as you gently pull your shoulder blades back and reach your fingers forward for maximum lengthening in the back .
Two more breaths .
Did I already say that ?
Keep it loose , keep it loose .
Staying in child's pose or you can move on to downward facing dog .
So , what we're going to do is take the hands forward , plant the toes and keep the knees bent right here , lengthening backs .
You're actually pushing backwards eventually .
You want to push all the way down into your heels , that's the direction .
But for right now , if you're feeling extra tight , start here .
Once you get out of a child's pose , eventually you want to start lengthening the backs of the legs right behind the knee .
This is downward facing dog , a very big essential yoga pose , relaxing the shoulders , spread the fingers wide , three more breaths .
You gonna tuck that chin and work your way up to this .
You got to practice , practice these every day and I guarantee you every day your body will acclimate , it will adapt , it will loosen up and you'll never want to go back to the days when you were tight all the time , which would hinder everything that you do .
Bring the knees back down , gently , gently , gently and let's do a low lunge , low lunge , take your left foot forward , slide your right knee back .
You can also position it right here to begin the knee is under the hip .
The left knee is right above the left ankle where you can slide that knee back where you're comfortable , you're going to stretch and activate your hip flexor shoulders are back , fingers are down .
So we're contracting the front leg here , contracting the quad and stretching your hip flex your hip extender right there .
Let's take three more breaths .
With each exhale , you might be sliding that right knee back .
It might be .
It's up to you .
Yoga is a series of poses and postures called which can stand alone or they can flow from one to the next .
The breath always connects them , the breath guides them .
The breath fills the poses with life .
Now , an option here is take your left hands as an option and add on and lift your right arm up a little bit of a twist here .
A little rotation , exhale , come down .
Let's do that one more time .
So we hold the foundation of the pose and we add the rotation .
Let's do two more .
Mhm Nice twist .
Opening up the sides , opening up your obliques , lifting up .
Now , set the hands down and let's take it back down dog or child's pose .
I'll make it your choice .
I'm going to do a little child's pose .
I'm going to work on extending further than I did last time .
So I'm gonna take the hands a little further forward .
Forms are down and press back .
You can adjust accordingly in real time .
Relax the tops of your feet down , send your breath up and down the back .
Do you feel that you feel any release ?
Maybe some adjustments , your body moving back to where it needs to be .
It's very powerful stuff .
So treat it wisely two more breaths .
A little bit of blood flow into the head with the child's clothes .
Definitely with the down dog .
Rising back up , take those shoulders , drop them down , keep them back and down .
Keep the chest , open , shoulders , sliding down the back .
So we get some nice openness here .
Open the posture , avoid the rolling shoulders , right foot forward , long , no city , left knee underneath the hip or slide it back your fingers .
You here my friend or hands or fists for some support .
This is just the beginning .
I tell you once your body gets a whiff of these basic poses , it'll want more .
It'll want two progress , shoulders back and activating this front leg , stretching the back .
Pay attention to your breathing , steady , rhythmic breath in the nose and out the nose .
We get our first glimpse of the sun .
You may stay here or the optional add on five times .
Is this nice little rotation a little different than the standard one we do ?
It's usually the other side but gotta mix it up to great keys to physical fitness .
It's always challenging your body , shocking shock your body into adapting , love that twist one more time .
You've been sitting a lot , standing a lot doing a lot of linear movement .
Opening up the OK .
A step back .
Once you come down onto your stomachs , this is an extended cobra , back bands backbone .
Make sure your legs are back .
First option , beginner class .
I want to give you these options .
Four arms down , elbows are on their shoulders .
We have a baby cobra which is very cute baby or you can also if that's too much , take the elbows out and lift right here .
You can even come here gently lift up with each inhale , opening up the back .
We have the shoulders back .
We're getting some stimulation in the spine .
Now , if you want to go a little further , you gotta tuck in your shirt a little habit I have .
This is the cobra here .
It's a little extended cora I call it a walk in Cober .
Also take your hands out fingertips down just the fingertips .
It's very subtle movement but very powerful inhale , press it on the fingertips and lift slightly off the map .
Drop your shoulders .
Imagine your shoulder blades pulling away from each other , creating space in your upper back .
So we have a lift here .
You feel a bit of extension , going back in the spine .
That's good .
Most of us live lives of a lot of hinging forward so we can extend or as I call it a back , you can open up the posture and alleviate a lot of low back problems .
It's up to you if you want to walk your hands closer , but keep your posture , keep the shoulders down , elbows in gently , take three breaths right here from whichever position you are in .
And how does that feel on your spine ?
Does that feel on the face ?
Your body will give you so much feedback .
If you just listen , yoga is a chance to take some time for yourself , rehab , heal , open up the body and the breath moaning , optional spiders .
All right , you don't have to crawl on child's pose , downward facing dog .
I'm going to choose down dog .
This time .
I could choose your own adventure book here as you start getting more comfortable with your down dog , meaning your back loosens up .
Oh , and that's wonderful when it does , it's amazing when the back releases and you realize you don't have to live with the tightness and the discomfort .
Once that happens , you can add a little bit of a walk here .
This is one of my standards , a great way to increase some blood flow and activate the backs of the legs , hamstrings and calves , relax the shoulders again .
If this is too tight down dog doesn't work , stick with child's pose , work your way up because once you practice these a few times , your body responds quickly if you're consistent .
So it's good to know where to go .
Four more steps , one , two , three and four , take two more breaths .
Either in down dog or your child's pose , extend the spine , expand the back , ok .
Knees down one more time , bring it down onto your stomachs .
I wrote down a lot of stuff you want to do a part two .
Should I do a part two ?
For this one ?
We can always add on .
So again , we have that culprit , extend the arms out .
You can have four arms down or here or walk the hands up .
Perhaps you go a little further than the last time you drop the shoulders .
Oh , it's in hand .
Let's see .
I like games .
They're very focused .
Three more breaths .
That's nice .
One of the great keys here is to relax the shoulders .
If they tense up , you're going to create a world of tension up there .
And that's not yoga .
That's not flexibility , training , mobility training down .
Oh And let's finish a little standing here .
Feel free to practice those as much as you like standing position .
Oh I wrote down so much fun stuff .
They will , they will do it .
Catcher squad , catcher squad , I believe it's also called a Garlin Pope .
Take your feet wide , little diagonal .
Look at that .
So trying so hard to come out for the video .
Now , first progression , take the hands right here .
This is the umpire right there .
Relax the shoulders and gently apply a little bit of force here to you're opening the hips , pressing back while keeping your upper body tall .
Second progression is right here , forearms down .
I want to work your way up to this tailbone , reaching towards the ground .
This could be the , this is the catcher .
Final one is take your hands together and come down , using the elbows to open up .
So we're opening up and lifting .
Don't give in to this .
This is crushing , this crushes your breath and your posture and drains your energy .
My friend , we don't want that .
We want to keep it open and tall .
So no matter what we do throughout the day , any sport activity , we are lifted , we are in alignment and good posture .
Three more breaths , opening up the back , the hips , the glutes if you're shaking , that's good .
That builds character .
We want to shake , we want to reach that threshold all the time to get better .
Woo hoo .
Shake it out a little bit here .
Shake the legs .
Come on up and we'll finish with a tree pose .
We had the trees and we're gonna do a treat .
We look at tall , I'll mirror you this time right foot down , open your left hip , up hands together .
This is a balance pose , literally balancing .
If you need to place your hand on a wall or some kind of object , go ahead .
So we're here .
You can also bring the heel below or above the knee hands together , gently , gently .
I have a habit .
I like to push things , gentle , relax .
That release is , is a lot of strength right there .
If I'm always pushing , I'm constricting .
If I release , I'm opening , can also place the ankle on top of the thigh .
Find a spot to focus on one stationary spot .
Breathe into it , top of the head , lifting tall shoulders , back and down .
And every time you exhale , draw the belly button in towards the spine , it's a bit of stomach vacuuming .
Vacuuming makes me excited three more breaths .
That's your rectus abdominus , the six pack muscle that's pulling that belly button towards the spine as you squeeze the breath from the lungs .
Mhm One more breath .
Oh , heck .
Let's add this in .
If you're feeling stable , take the arms over the head .
This is called extended tree .
The trees behind me are slightly jealous .
Keep that fixed spot with the eyes .
One more breath good .
Gently , bring it down everything coming together .
Let's move to the other side .
Build that tree from the bottom up from the foundation .
Pick your option below or above the knee or ankle on top of the thigh .
I'll do it here this time .
Standing knee is a little soft and the eyes are fixed because if the eyes are moving around , the body will follow .
Hips are squared to the front fingers , lose two more breaths .
If you're feeling solid , you know , when you are , take those arms up .
If you're wobbling , that's fine , you got to touch the foot down .
No problem , no problem .
We got to practice .
You got to earn the balance .
It is never a given .
You have to earn it .
Oh , I'm burning it one more breath .
All right .
Take your arms back behind your cactus arms .
My friends red .
Hey , it's Sean .
If you like this video , I have a free gift for you .
It's one of my most popular members only videos from my vault .
All you have to do is click the first link in the description below or in the pin comments .
And that will take you to a page where you enter your email address and I will send you that free video right away .
If you enjoyed this video , please subscribe to this channel by pressing the subscribe button , smashing the like button and check in below with any feedback questions or if you have any specific workout requests for me .
Put those in the comments section below .
That is the best place to reach me .