10 min Yoga for Beginners - Gentle & Simple Yoga Stretch

Notice how my abdominals are opening up or crunching back in , opening up and crunching back in .

This is also really good for your waistline too .

Keep those shoulders drawing down and away from the ears , just relax everything and just pull , then you can reverse your circle .

A little hard to stop there .

That's ok .

Pull them right on .

This also gets you used to the motion of the silks because sometimes they can't sway a little bit whenever we're doing stuff that's ok .

Totally normal .

This is lots of fun to do .

I think it's probably my two year old's favorite .

Let's come on up to sil , or take a bend in the knees and just stand right back up .

So now we're going to unwrap , but you're gonna keep the silks right to your shoulder blade area .

Then we're gonna sit down , I'm coming to .

So if you were in a regular yoga class , you'd be sitting down , your hands can be a heart sitter .

This would be chepo just like this except now we have a nice little back behind us for support .

We're gonna warm up our core like this though .

So we're not gonna hang out here for long , having just relaxing time .

We're gonna hold on to the silts tight .

Bring these down , lift it , do this five times or five that you're gonna come up to the site .

12 , 34 , five , other side , one , two , three or but oh , take your feet on down and stretch back , take your arms out to the side and I'm like , all right side .

Then we're gonna sit down , I'm coming to .

So if you were in a regular yoga class , you'd be sitting down , your hands can be a heart sitter .

This would be chepo just like this except now we have a nice little back behind us for support .

We're gonna warm up our core like this though .

So we're not gonna hang out here for long , having just relaxing time .

We're gonna hold on to the silts tight .

Bring these down , lift it , do this five times or five that you're gonna come up to the site .

12 , 34 , five , other side , one , two , three or but oh , take your feet on down and stretch back , take your arms out to the side and I'm like , all right side .

So , yeah , I like to put all my head on my hand and just hanging out rock and side to side .

That's really , really good for your core , what we just did and it's gonna help you a lot throughout your aerial practice .

Take a bend in the knees , move back through that chair pose and we'll take you to an airplane plank .

Breathe through it .

Here in area .

We use the same breathing technique as we use in yoga , breathing in doing this .

We the tummy with air , a draw that really got into the spine .

Move through chair , send it back again .

Exhale , open the knees , inhale to your airplane .

Blank .

Mhm Slide through four .

Who gets a little bit more natural just moving with your breath flow in here .

Be in those knees to bring you back up and around .

Hold it here , grab all of the silks , bring yourself up to standing .

Now you're just going to take the slips in front of you for them , close it back up to that single band .

We'll start with our left leg , take your left leg in and we're gonna stretch because stretch is really important for all the things that we did .

So now you're gonna pull over , exhale , stretching forward .

Keep those twos nice and pointed or you can flex it just as long as you keep the foot active .

If you want a little bit more , you can drop the arms down by the side .

I know is that the hands so both poles and brought forward half splits pointless .

Tens , bring it up , slide this up down to your knee .

Hip opener stretch .

Come on down .

If you are feeling extra open and it's available to you , you can lower the acne gap .

You could even take it further by straightening the front leg , reading through it or you're welcome to .

Just always stay here .

Listen to your body .

Do what's available to you .

Squeeze the legs together .

Let's pop back up the sanding pivot on the back foot .

Show the way forward .

Warrior one .

So if you were on the floor , this would be exactly the same as your warrior one .

Let's squeeze the lid back together .

Open up your left arms against the back pole , slide forward where your too .

So now you're really gonna feel this in your inner thigh , opening a bad hip , getting us ready to flow and do some flips and tricks in the socks .

Open up that one .

It's just the way over .

Mhm Lock your hands back up to standing , slide the silk back down to your ankle , staying turned toward the side wall and how to reach your arms up A I fold over .

So we're here in this Ford fold , stretching out our right hamstring .

But this is also one of my most favorite things to do to warm up .

You're gonna walk your hands in towards the center and warm up that middle split .

Bring do it .

If this is too much for you , you can always go back , you can walk it back and forth if you want or you can just hold it .

I take it back over , we're gonna turn coming down into a lunch , twisted out , reaching the right arm up , left hand stays down , unwind it to get back down .

Can you still see me ?

So , from here it's really important that we warm up the core a lot because it helps us get ourselves up .

So we are going to work on some planks .

We can start with just a one leg down , bottom stretch , stretch your back , breathing through it .

We breathing shoulder , blood sliding down the ears .

Then I'm gonna shut the right forward and come into a one legged plank .

This is where it gets tough y'all .

We're gonna lift that right leg up to meet the left and hold it for 54321 , lower it down down dog or single leg .

Child's pose your choice .

Pop back into your plank .

Send that like I pull it for 87654321 .

Lower down tiles pose or down .

Do stretch it out this time .

We're gonna hold it for 10 seconds .

Shift the weight forward .

Pop that leg up .

Pull 10 , 987654321 .

Take that right foot in with the left foot and the silks and we're gonna work on our pikes eight pikes bringing it in and out .

Three four , five , six 78 .

Lower that right foot down right .

So catch the silks behind you .

So vanilla again , grab all of silks , single barnet and then we're gonna come forward , coming into a dancer .

Come on now , flip your grip on your socks and now your thumb is upward before it was down and you just gonna fly back into a split , shift your weight through , turn back to the front .

I like to switch my legs in the silk .

So this is a lot of fun .

You're gonna slide the slip down to your knee .

Do a single leg , swing , take the right leg in , keep on doing it .

Left leg comes out and lower opio take it down to your ankle .

Same thing on the other side , ridge stones up , all pulled over .

Mhm Stretching it out .

It is a little difficult to balance in the socks .

I'll be completely honest with you guys and take some time to get used to balancing and inside something that's suspended .

But once you get used to it , I promise you'll love it .

Where is that ?

Let's structure it out .

Have a slip in one of my classes one day .

I was like , that's not a half split .

That's a full split .

You know , you make it your own Tamala .

Take it down with the knee slide for hip opener feels so good .

So you're really gonna feel it through your hip flexor on your suspended leg as well as your standing leg .

Really opening up that quad stuff up to the hip flexor .

If you want to drop the knee , you can .

And if you want to straighten that leg , go for it , listening to your body , letting your own body be your teacher .

It will tell you what you can do today .

We're gonna pop on it .

Hit at the back foot of warrior stands .

Come on a warrior one .

Squeeze the guys back together , take your right arm against the back hole , open up and over your too .

So now all the weight is coming into the back side of the left foot here .

This gets easier to balance the more you practice .

Let's bring it in .

So I just look back to the ankle .

Stay facing that back wall , inhale , raise your hands up .

Let's stretch over to start round up and then stretch it over the standing leg , walk your hands out for that center split .

You can hold it or you can walk back and forth .

Either way it feels quite good .

I like to of it .

I like to test my flexibility .

Sometimes I'm taking my elbows down , take it back to the center and then let's do it all the way around for a lunge .

And the best thing about this is that it really improves your normal yoga practice as well .

Bring that arm up to the sky for your twisted lunge .

So many benefits for doing a yoga , lower that hand down .