Full Practice - Beginner 1 - 30 Minutes

Let's begin in a seated position .

Cross your shins and let your sit bones root and settle the shoulders right over your hips , pushed down through the seat and grow tall through the crown .

Take a deep inhale and a heavy exhale .

And one more here in Hale and exhale , raise your arms overhead , inhale , exhale , fold forward over your legs and drape your arms out in front , push yourself back to a seat .

Find tabletop , roll over your shins and plant your hands fine thread the needle first inhale , reach the left hand to the sky .

Let the chest open a exhale , send it under the right arm , palm faces up , bring your left ear to the mat .

Breathe here .

You can maybe start to walk the right hand over to the left side to twist more deeply .

Rise back up to tabletop , hands under shoulders , thread the needle second side , right arm high , inhale , exhale , thread it through right ear to mat .

Take a few breaths here .

Keep the hips right over the knees , come back up , table top , inhale cal post , let the belly drop and the heart lift high as the tail goes high and exhale cat pose , draw your chin to your chest and round your spine .

Inhale cow , shoulder blades pull together , heart reaches through .

Exhale .

Cats push through the hands to round the spine in hell cow and exhale cat pose one more .

Inhale cow and exhale cat return to tabletop , root through the els of your hands .

Tuck your toes , take a deep breath in and exhale downward facing dog , lift your hips up and back , push the mat away .

Let your side body stretch .

Inhale , let the heart soften toward your toes .

Exhale , send your tailbone high to the sky and hail , relax your ankles to the mat .

Exhale deep breath in deep breath out , slowly , walk your feet to your hands .

Inhale , lift halfway up to a flat back , exhale and fall .

Er Vasa inhale as you reach your arms tall , softening your shoulders down your back , soften your knees and spill forward .

Inhale halfway , lift , push your hands into your shins .

Exhale , plant your palms and step back to downward facing dog .

Inhale plank , keep the core engaged hips , high exhale slowly , lower down to your belly .

Inhale cobra pose , rode the legs down and lift the chest .

Exhale , lower the chest back to the mat , plant your hands on the mat under your shoulders .

Inhale , exhale back to down dog , send your hips up and back slowly .

Make your way to the top of your mat .

Inhale and lift halfway , exhale , fold in the hail circle , sweep arms to sky .

Erva HASA exhale and swan die forward , inhale and lift halfway up .

Exhale left foot back , low lunch , lower your balcony down .

Inhale crescent lunge , read your arms overhead , feel the opening in your hips .

Breathe out , lift your chest up to the sky and slide your chest back .

Big breath in .

Drive the right hip forward and down .

As you breathe out , last breath in reach tall , exhale low lunge hands to the map , push their hands and inhale eggs .

Hail , stepped the foot back , downward facing dog inhale , plank , tippy toe , the back feet , exhale , chatter , Unga lower halfway down , elbows , go straight back .

Inhale up or facing dog , open your chest , exhale down .

Dog , lift up from the core and press back , walk your feet slowly to your hands .

Inhale to a halfway lift , exhale to fall .

Erva hasna inhale as you reach your arms tall , softening your shoulders down your back exhale and spill over your legs .

Inhale halfway lift , exhale right foot back , low lunge , lower your right knee down and roll your spine up .

Inhale as you reach your arms to the sky for crescent lunch , stay for the exhale .

Let your chest open and lean back .

Breathe in .

Breathe out , relax your shoulders , last breath in , reach up and back a bit .

Exhale low lunge hands down , lift the back , knee inhale here eggs .

He'll step back downward facing dog inhale .

Drive the right foot away .

Three like a dog exhale low lunge , step the foot between the palms and stack the front knee right over the right ankle , drop the back knee down and peel your right hand to the sky .

Find easy twist big breath in .

Stay for the exhale .

Reach for the sky in Hale .

Exhale low lunge right hand down .

Lift the back , knee breath in here .

Gaze forward , exhale forward , folds left foot forward , inhale halfway , lift up , exhale and fold forward in the hail circle .

Sweep arms to sky .

Erva hasna soften your knees and spill forward .

Inhale halfway lift , exhale left foot back , low lunch , inhale high lunge arms to the sky deep in the lunge , exhale , pull the right hip back , left hip forward to square the hips to the front of the mat and inhale .

Exhale Warrior , two back healed floor arms out wide , slide the right knee slightly to the right .

Feel the stretch in your inner hips , inhale , breathe out , sink deeper into your front knee , keep the knee directly over the ankle and align your right knee to the pinky toe side of your foot .

Inhale Peaceful Warrior reached hall deep in the lunge , exhale , reach tall breath in exhale , extended side angle right elbow , right knee , inhale as you sweep your left arm to your left ear , deep in the lunge , exhale , roll to your chest to the sky .

Inhale , feel the heat to build in your legs as you breathe out , keep rotating the chest up , breathe in deep breath out .

Inhale , peaceful warrior right arm to the sky .

Just one breath here .

Exhale low lunge , windmill the hands down to frame the front foot .

Breath in gaze to the top of the mat .

Exhale forward , fold , step forward , inhale and lift halfway up .

Exhale and fold forward .

Erva HASA inhale as you reach your arms tall , softening your shoulders down your back .

Exhale and swan die forward , inhale halfway lift , exhale , plant your palms and step back to downward facing dog and help plank roll forward .

Exhale chatter lower halfway down up dog inhale as you straighten the elbows , ax hail down dog lift up from the core , inhale left like the sky .

Three like a dog .

Keep the left hip aiming down , exhale low lunch , step your foot between your palms , lower the back , knee down to the mat .

Easy twist , peel the left arm up to the sky .

Let the heart twist open , keep the hand tall , but rotate the left hip down , twist , exhale , reach tall , inhale , exhale , bring your left hand down , lift the back knee low lunge , take a deep breath in here .

Exhale forward , fold right foot to the top of the mat .

Inhale to a halfway lift .

Exhale to fall .

Erva hasna inhale as you reach your arms tall , softening your shoulders down your back , exhale and spill over your legs .

Inhale halfway , lift up , exhale and step your right foot back to a low lunge .

Inhale high lunch sweep the arms overhead , relax the shoulders down , exhale , square the hips to the front .

Left hip pulls back .

Inhale .

Exhale , Warrior two seal the back foot down arms to a tee stretch the fingertips away from each other .

Gaze over the fingertips .

Inhale .

Let the breath out here , maybe bend a little deeper into the left knee .

Inhale Peaceful Warrior .

Left hand flips and goes up and back , slide the right hand farther down toward the floor .

Exhale , reach a little higher breath in exhale , extended side angle , left elbow to left knee , right arm to ear and Hale deep and into the lunge .

Exhale .

Roll to your chest to the sky .

Inhale , feel the heat to build in your legs as you breathe out , rotate the chest , inhale deep breath out Peaceful warrior .

Left arm to sky .

One breath in exhale low lunge , windmill the hands down , gaze forward , inhale a exhale forward , fold , step the right foot to meet the left inhale and lift halfway .

Exhale and fold in the hail circle .

Sweep arms to sky .

Erva hasna soften your knees and spill forward .

Inhale halfway , lift , exhale , plant your palms and step back to downward facing dog .

Inhale to plank , exhale , chatter , unga elbows bend to 90 degrees .

Inhale up , dog , exhale downward facing dog and held right leg up and back .

Three legged dog .

Keep the toes pointing down , exhale low lunch , step the foot forward , keep the back leg engaged straight in the back knee , inhale high lunge arms to the sky .

Exhale back to warrior two arms out to a tee chest opens to the side , breathe and reach through the fingertips .

Breathe out deep in the bend in the front knee , bringing the knee right over the ankle .

Star pose right leg straightens right toes , face in and he'll sweep the arms up until the hands meet overhead .

Exhale wide legged fold , hand at the hips , fold all the way down , bring the hands to the mat .

It inhale to lengthen the spine .

Exhale , spill the torso down .

Star pos inhale , pressed down through the feet to rise up .

Arms reached all overhead warrior .

Two exhale right toes , face the front of your mat , bend into the right knee , arms reach wide , inhale peaceful warrior .

Exhale low lunge , windmill the hands down .

Stay for the inhale half Hanuman exhale back , knee lowers , send your hips back as you lengthen your front leg .

Feel the spine grow long .

Inhale , exhale , bow down , let the head hang .

Inhale urine , your heart toward your toes and exhale deep in the stretch .

Big breath in .

Then exhale , come back to low lunge .

Lift the back , knee , take a breath in here , exhale forward , fold , step the left foot forward .

Padang Gusta , separate your feet wide and hook your fingers around your big toes .

Inhale , raise the heart up and lengthen the spine until the arms straighten .

Exhale , bow over the legs .

Stay here for several rounds .

Of breath , release your hands .

Inhale , slowly , roll up to stand as you breathe out .

Relax the shoulder blades back and down .

Let the palms turn forward to Dossena .

Extend your arms overhead .

Inhale , exhale and swan die forward .

Inhale halfway lift , exhale , plant your palms and step back to downward facing dog inhale plank , exhale , chatter , unga inhale upward facing dog exhale down .

Dog inhale left like the sky .

Three like a dog .

Exhale low lunch .

Step your foot between your palms .

Inhale high lunch , sweep the arms overhead .

Exhale back to warrior two , align the shoulders right over the hips , shift the front knee a bit to the left , open the hips and Hale and another breath out , lower the shoulders away from the ears .

Star pose , left leg lengthens left toes , face in breathe and sweep the arms up until palms press together .

Exhale wide legged , fold , hand at the hips , fold all the way down .

Bring the hands to the mat .

It inhale to lengthen the spine .

Exhale .

Spill the torso down .

Star poses , inhale , reach tall war your two to the front , let the breath out and sink into the left knee .

Arms to a t in hell , peaceful warrior exhale low lunge , windmill the hands down to frame the front foot .

Stay for the inhale , exhale half hone on back , knee down front leg , long inhale to lengthen your spine and exhale , soften over the left leg .

Breathe in , stay in the stretch and exhale deep and over that left leg , inhale and then exhale , return to low lunge .

Lift the back knee , take a breath in here .

Exhale forward , fold , step the right foot to meet the left inhale and lift halfway up .

Exhale fold .

Erva HASA inhale as you reach your arms tall , softening your shoulders down your back .

Exhale fine to Dana Staal tree pose , shift the weight into the right foot and connect the left foot with your right ankle , calf or inner thigh .

Inhale as you bring the hands together at the heart .

Exhale , steady your gaze and let the shoulder blades slip down the back , align shoulders over hips , stand tall , inhale , anchor the standing foot down into the mat .

Exhale breath in , bring shoulders over hips and stand tall to Dana exhale .

Returned the foot to the mat to feet .

Parallel tree pose , shift the weight to the left foot and place the right foot at the ankle , calf or inner thigh .

Inhale , draw the hands together at the heart and stand tall .

Find some ease on the breath out , root the standing foot down and lift up through the standing leg .

Breathe in , let the breath go and soften the shoulders away from the ears , breathe in energy through the crown of the head .

Tadaa exhale , lower the foot to the mat .

Stand tall , inhale , reach to exhale and spill over your legs .

Inhale halfway , lift up , exhale , plant your palms and step back to downward facing dog .

Inhale plank , exhale and lower all the way down .

Push down through the tops of your feet and inhale to Cobra .

Lift your chest off the mat , press the feet down into the mat .

Breathe out , pull your throat back and he press your hips down into the mat .

Exhale , drag the mat back with your hands to stretch through the front body as you inhale , exhale , lower back down , chest to the mat .

Locust pose , hug your belly in , firm your tailbone down and inhale .

Lift your chest , stay lifted , breathe out , deep breath in .

Feel your chest lift higher , exhale lengthen through your spine .

Reach the top of your head forward .

Take one last breath in , lift your chest high and exhale .

Release , tuck your toes , flex the quads to lift the knees off the ground .

Inhale aha .

Back to down .

Do push back up , make your way to a seat legs in front knees bent .

Janu Shirshasana lay your left leg long and pull your right foot to your left inner thigh .

Inhale , lengthen your low back , reach your crown tall , then exhale hinge from the hips and start to crawl your hands forward , fold over the left leg , stick your butt out .

Draw your left thigh down to the ground and then bend your elbows to pull yourself toward your leg , soften into the stretch in your hamstring .

Use your hands to help you come back up , draw your knees in and plant both feet on the ground .

Janu Shasha .

Second side , lay your right leg out long and pull your left foot to your right inner thigh .

Plant your hands on either side of your hips and press your right thigh down as you sit up nice and tall and then exhale hinge from your hips and start to fold over your right leg .

Walk your hands out and grab for your calf or your foot , stick your butt out , pull your right thigh down and then bend your elbows and get a little closer to your leg .

If it helps you maintain a flat back , bend your knee until your thigh connects with your low belly and fold forward from there , then start to straighten the leg to increase the stretch .

And the hamstring gently start to walk your hands back and sit upright , draw your knees together and plant both feet onto the ground , draw the soles of your feet together and let your knees go wide .

Bring your hands to your ankles , wrap your hands around your feet , then inhale as you sit up tall , begin to hinge at the hips .

Breathe out as you pull your chest forward , straight out in front of you .

Inhale lengthen your spine , then exhale , fold down over your legs .

You can put your face to your feet or your chest to your feet .

You can completely release and let gravity pull you deeper into the stretch in your inner thighs or you can keep lengthening on your inhales and pulling yourself further down on your exhales , gently , raise the chest back up , close your knees and place your feet on the mat .

Reverse tabletop , walk your hands behind you and inhale as you lift your hips off the ground , exhale ground down through the feet , push the hips higher .

Inhale .

Feel the rib cage pull up toward the ceiling as the shoulders draw down towards the floor , bring your hips down to the mat and lower all the way back .

Happy baby .

Draw both knees in wider than your rib cage .

Reach for the outer feet or the hamstrings and exhale as you pull on the legs flattening your back against the mat .

Relax into the floor for a moment .

Release and wrap your arms around your knees .

Give yourself a big hug .

Take one last big breath in and exhale .

Shaina .

Lay the legs out .

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Come back into your body .

No mistake .