Hi , everyone .
It's Kno here .
Welcome to this morning , yoga for beginners class .
This is a perfect practice to start your day off in that feel good space of the yoga vibe .
So let's come to a comfortable seated physician and let's get started .
Close your eyes , bring your hands together a nice long deep breath in .
As you exhale , let's rest the hands down to any comfortable position .
Take a moment to tune into your breath , tune into your body , tune into your mind , establishing that inward direction of focus .
That is the beginning of the journey of yoga , then activate the muscles of your pelvic floor .
Allow yourself a long conscious , deep breath in .
Now as you exhale , let's softly open the eyes and inhale .
As you lift the ribs away from the hips , exhale , lean your right hand over to the side and then inhale , sweep the left arm and give me a big reach across the center line .
Very good .
Just like that .
We'll stay with it .
You got one deep breath in and feel the energy starting to lift up out of the pelvic bowl , up through the spine and out through the fingertips very good .
Let's do two more breaths .
One more breath .
Very good in hell .
Back to the center .
Exhale , stabilize .
We're gonna pop on over to the other side .
So again , lift the center of the chest up , exhale .
Let's lean over , taking the left hand on the ground .
Now , sweep with the right arm and reach over .
Very good one .
Nice and easy to , from the hips lift along the center line through .
Y let it feel like you're saying good morning to the world .
Good morning to all the goodness within yourself .
Let's do one more breath .
That's it .
Give me a big read .
Lift this lift and then inhale .
Come on back to the center .
Let's shake out the shoulders like you're just saying a nice big good morning to yourself .
And then let's head over on to your hands and knees .
All right .
So now we're going to do the table top position .
This is your hands , our shoulder with a part , your knees are hips with a part and well , you're looking kind of like a table .
So let's hold this for five breaths and you want to grip all 10 fingertips , draw the navel in shoulder blades , move away from each other and then just hang out here , pressing a little weight into the hands .
You can shift a little side to side and test out the stability of your table or you can just be a nice super stable table and stay in one position .
Give me two more breaths here , one more breath .
Super good .
Now we're gonna do cat and cow .
So inhale , extend the spine , lift the tail bone up and reach out through the top of the head .
Aha , you tuck the chin , rotate the tail bone under and switch your gaze down to the pubic bone two more times .
Inhale , extend the spine long , steady and deep breathing .
Aha drop the chin , rotate the tail bone under .
Very good .
Let's do it again .
Inhale deep breath in and exhale .
Rotate the tailbone under all the way on .
And this helps mobilize the spine .
Come back to your neutral table top position , walk your knees a little bit back and now we'll move into puppy pose .
So you walk the hands slightly forward until the thumbnails can get close together and then exhale , place your forehead on the ground between your elbows and will hold for five breaths and draw the navel in and keep setting the hips back and up .
And remember deep breathing one to ST breathing three .
The navel is in .
Hello , almost there .
Press into your hands and inhale .
Lift the head up .
Exhale , walk the hands back to table top position .
Now we're moving to thread the needle to help a spinal to use a spinal twist .
So you're going to press into your right hand .
Inhale , lift your left arm up , creating lots of big space and then exhale thread your left hand and whole arm right through the body and then extend your right fingers up right .
Then we'll hold this for five breaths .
Relax your head and just soften down on .
Think about your hips , moving back and up two and explore how much twist your body wants to give you this morning , stabilizing through the shoulders .
Three , the navel is stabilizing through the hips for we're almost there super good .
Five drape your head a little down , walk the hand right hand back and then we're gonna lift the left arm all the way up back to your table top position .
And then we're gonna press into the left hand and inhale .
Lift your right arm and spiral open the chest .
Nice big breath in exhale thread that right arm through the space between your left hand and your left thigh .
And the next stand , the left arm over coming on to the left fingertips will stay for five breaths .
Your hips move back and up on , explore the twist while stabilizing the shoulders .
Two , relax the neck through very good deep breathing for .
Don't overdo it just getting the energy flowing in a state of ease and flow .
So you can feel the body , feel the breath , feel the mind and remember all is good .
One more long , deep breath in long , deep breath out , lock your left hand back , press into the left hand and he'll come back up to your table top position .
All right .
You're ready for downward facing dog .
We're gonna curl the toes under and , and he'll lift the hips back and up to downward facing dog .
If your knees need to stay a little bent , that's totally fine .
If you feel better in puppy pose , you can always come down .
We'll stay for five deep breaths .
ST breathing two .
Nice and easy .
Rolling the shoulder blades away from each other .
Relaxing the neck .
Let's switch the gaze forward and he'll step your right foot forward , coming up onto your fingertips .
Then let's drop that left heel down and come all the way up with the torso .
You're going to stabilize your legs .
So the legs are nice and stable , then externally rotate the shoulders and inhale .
Lift the arms up to warrior one or a very good , steady , deep breathing one .
You can gaze forward or you can press the palms into each other and look up at the thumbs .
Two really lift through really lift , feel the heart center opening , feel the muscles of the back starting to really turn on f That's it .
It's a little bit deeper .
Lift a little bit higher .
Five exhale , dangle your arms by your side .
Then let's roll the chest down , taking the hands down , spin those left toes forward and we're going to do the plank pose next .
So in hell , lift your right leg back to plank .
Let's hold for 51 , two .
Steady breathing three .
Fire up the shoulders for five , sink your knees down and then exhale .
Let's bend the elbows down to a push up position .
You can go all the way down next .
We're gonna lift up to upward , facing , you're gonna lift the center of the chest up .
Nice in hell .
Roll over your toes upward .
Facing dog exhale .
We can send the hips back and up to downward facing dog .
Very , very good .
Just breathe here for a few breaths , moving your shoulder blades away from each other and then we'll switch the gaze forward and inhale .
Stop your left foot forward .
Coming up onto the fingertips externally .
Rotate the right hip joint , place that right heel down and inhale .
Come up nice .
Find the pelvic floor and lift up along the center line , dangling your arms by your side .
Keep the legs very active and then rotate the shoulders externally and lift into warrior .
One on the left side .
Want bind the hand position .
That's right for you to lifting , lifting free , expand the tusks , lift your ribs away from the hips while you root down through the legs , get that energy moving through the body .
The goodness tap into the goodness almost there .
Five exhale .
Let's dangle the arms down .
We're gonna go all the way down to the ground .
Exhale , take the hands down .
Spin that right foot forward .
You're ready .
We got our friend , the plank pose again .
One plank gets too difficult .
You can always sink the knees down , take plank from here or you can keep it up .
All right , let's say , for two , three , almost there for , well , we got one more breath .
Don't give up .
Five , sink the knees down .
Exhale all the way down .
Teranga inhale .
Let's roll forward to upward , facing , lift the center of the chest .
We got a big breath in exhale , downward , facing dog from downward facing dog .
Switch your gaze forward .
Let's cross the shin bones and then exhale , sit down .
So you roll easily over the shin bone and the hips back legs come forward and we're going to work on d do in a position the Yogi saft po .
So let's bend the big toes back and all the toes back .
So the toes , they've really activated , try to press the bases of the big toes into each other , lift the kneecaps and then draw your thigh bones back and settle them into their sockets .
The hands go nicely down near the hips and the chest lifts up , gaze at the nose center to help concentrate the mind .
Now , deep , steady breathing .
One to three long , deep breaths .
Now , remember your feet pivot at the hip joints , lift the ribs up and over .
You can reach your hands down .
You can hold on to the shin bones or you can hold on to your big toes and we inhale , prepare a nice deep breath in .
Now , when you forward fold .
I want you to relax your back muscles .
You can tuck the head a little in pivot from the hips and we'll stay here .
Strong thighs .
One , you could hold on to your toes if that's right for you .
Two , the navel is in .
Don't force it .
That's it .
Just keep breathing for almost there .
Let's do it again .
We got a big breath .
You could hold on to the tops of your feet or you could walk in on the floor in hell .
Prepare , relax your back muscles , one shoulder blades down the back and away from each other .
Two , this forward fold is called , this is our deep forward fold .
The deep breathing .
It might take years for you to get deeply into the posture .
But every breath helps you tap in to that inner state of goodness .
One more breath .
Lift the center of the chest up .
Nice big breath in .
Exhale here .
Now , reverse table top , you're going to separate your feet a little bit .
Take your hands behind you .
Roll the shoulders forward .
Let's lift from the pelvic floor .
So draw the navel in and then inhale hips up .
Done for nice one .
ST breathing .
Two , three really left .
Four really lists five exhale .
Let's set it down .
Cross your shin bones .
We're gonna roll over the shin bones , take the hands down and inhale .
Find your way to a friend .
The plank pose exhale .
Come on down in hay , upward , facing , big fat in a downward facing all the way out .
Cross your feet again , crossing at the shin bones , gently sit down and now moving into butter , your heels come close to the pubic bone .
This is the place where if your knees are very elevated , you could take two yoga or two big pillows that you might have at home and just place your knees right underneath them .
Then inhale , prepare and we will hold for five breaths .
One gaze at the nose tip , lift the center of the chest up to you .
Find you don't need the blocks .
You can just remove them and let the hips open through deep breathing , don't force it , don't bite the body for nice .
Now we're going to try to pivot at the hip joint .
So I want you to pivot the heels , stay together , the knees point as far out to the side as possible .
And we try to lean and pivot forward .
You could change your hands to the ground .
Sometimes that's helpful or you can keep the hands around the feet and just lean , try to lead with the chest so that the heart stays open and lift the sternum forward .
And again , for five more brats , we got one with the nose tip , deep breathing , feel the body , no fight , no force .
Eventually you'll go all the way down to the ground , but maybe that not happening today .
Don't be in a rush .
You know , you got the whole lifetime to practice yoga , deep breathing .
The immediate benefit is that feel good sensation when mind , body and breath all come into alignment good .
We got one more breath in here .
We come all the way up and exhale .
Let's do it one more time .
We're gonna cross the feet , roll over the shin bones and find the way back to Plank .
Hello , to a good Plank and exhale chatter .
We can come down to the push up position , inhale upward , facing , we give a big lift through the center of the chest .
Exhale downward , facing ax .
Hell , now sink the knees down , cross your feet and again , we'll roll over the shin bones and this time we're gonna lie down .
So I want you to rotate the tailbone little under and then just roll your spine down .
Very good .
And now when you place the sacrum on the ground and the feet are a little wider than the hips with apart , this is constructive , rest , position your spine and your whole body really rests here .
And this gives the bones of the body almost like a break from gravity .
So you can feel a floaty sensation , almost like a lifting sensation .
And we'll stay just for two breaths here where you can kind of tap into that limitless flow of energy that is who you are underneath your thoughts .
One more brow .
Now let's draw the knees up into the chest , giving yourself a little squeeze and then extend the legs .
Now , when you extend the legs , if your knees are a little bit bent , it's totally fine .
If we feel that it could be useful to elevate the hips , we can grab one yoga block , lift the hips and then just place the hips up on that block so that we can get that feeling of a nice little elevation and check out how the hips feel once they're elevated in this position .
Now , this is the beginning of the shoulder stand posture .
This basic entry is often referred to as Vida Krai or the legs up position .
It's very difficult or straining to lift the legs .
You can place the feet up a wall and now we'll stay for five breaths long , steady breast .
Be sure if you have the block lifting up the pelvis that the block is under the sacro , not under the bones of the lumbar spine , keep the legs engaged , reaching up towards the ceiling .
Two , steady breathing .
Three oh Where I'm good .
One more long , deep breath in love , deep breath out will bend the knees , place the feet down , lift the hips , remove the block back to constructive rest position for a moment .
Then separate your hands , separate the knees and let's lie all the way down .
Feel your body relax , feel the mind relax , feel the breath relax as your heart opens .
Let the goodness within you flow freely so that you recognize , respect , love and honor yourself completely .
And at the same time , the heart remains open to receive connection , connection to the grand cosmic oneness of all beings .
As the goodness is within you , the goodness is everywhere in all beings throughout all time .
And then keeping your attention through breath , body and mind .
Let's reawakened fingers , toes , hands and feet , your arms and legs , the head , the neck , the torso , then let's bend the knees and the elbows and back to a constructive rest physician .
Let's drop the knees into the chest .
Give yourself a little squeeze and just say , thank you .
Thank you .
Thank you .
Thank you for the body .
Thank you for the practice .
Thank you for this beautiful day on the next Hale roll over onto your side in hell .
Come on back up to a comfortable seated position .
Let's close the eyes .
I want you to tap into the goodness within you that feel good sensation where the vibration of happiness , the vibration of joy is almost infused into the cells of the body and is bubbling up outward from you .
Tapping into that goodness , let it flow and keep your connection in every breath and every day return to this practice over and over again so that you can continue to be a wellspring of goodness for all in your life .
Bring your hands together a nice long , deep rain .
Mm As you exhale , softly , open the eyes , thanks so much .
For joining me on this practice may be happy , may be peaceful , may be filled with um , no mistakes .