Easy FLOOR BASED Yoga class ღ Beginners & Low Mobility

How are you doing ?

Welcome to yoga empowerment .

I'm Chloe .

And today we've come to this beautiful lake in Spain behind me to shoot your yoga class today .

This class is mostly floor based .

So it's great for anyone with low mobility or if you're just looking for a gentle flow to unwind and practice some mindfulness .

So when you're ready , come and join me on the map , come and sit with your legs crossed on your mat and just bring your awareness to your breath .

Take a deep breath in a deep breath out when your next in how just bring your head upwards ?

I know the ax , how I'll bring it down in hall all the way up and it fell down .

Just repeat this a few more times .

Just be mindful of the movement .

We're gonna do the same thing .

We bring your head side to side and help take out the side , exhale to the middle and how to the other side .

I fell to the middle .

Just repeat this a few more times .

I'll go take the head in a semi circle .

His breathers feels comfortable taking long deep breaths , bring your awareness there to the movement of the neck .

Now , I just want you to stretch it like that on the map .

Legs in the feet , just get comfortable , bring your hand to your thighs , take a deep breath and now bring your hands to prime in front of the heart space and send them straight up into the sky , keeping the shoulders away from your ears , just lengthen out the spine .

Keeping one arm in the air , drop the other one straight forward and back .

I just bend the elbow so it comes to the back and then drop the top arm and try and join the fingers .

But if they don't reach and just leave their own place on your back .

Did you reach , try and take hold ?

I want you taking hold to try and look forward pretty deeply .

Feeling the stretch in the shoulders .

Mm When you're ready to release the grip , bring the arm back up , take the army folded behind , back up into the air and we can do that on the other side .

Just bring your awareness to your body , let your arms and shoulders relax into the stretch .

And when you ready , ready , taking the arms overhead and looking up at the hands and then back down to the heart space , use the hands to take one leg and just bring it slightly inwards as much as it's comfortable .

I'm just gonna forward , fold over the straight leg .

If you feel like going deeper with the inhale straight in the back with your exhale , fold from the hips , when you're ready to come out , switch legs and do that on the other side .

And we're just gonna forward , fold over the straight leg .

And when you ready to come out with that pasture and just take both legs and strain them both out in front of you and how straight in the back and that's how your hands don't reach , that's fine .

But if they do just take hold of the feet trying to keep them flags the night out fed and when you're ready , just lift yourself up that pasture , we're gonna come and lay on our backs .

Let you lower yourself down to the ground to feel your weight .

Think into the earth .

I want you to bring one leg into the chest and placing the fingers around the back of the thigh .

Then they press in towards your chest with each vow to bring it a little bit closer , using the opposite arm to leg the office and you ready to bring that leg back in and send it down .

I'm gonna repeat this on the other side , the other leg in and to lace the fingers around the back of the thigh .

Maybe jacks how to bring it a little bit closer .

Trying to feel the stretch in the hip here using the opposite arm .

That was the opposite side .

When you're ready to bring it back , I'll send it back down and take your arms overhead , we in the palms together , relaxing the shoulders away from the ears .

At the same time , elongates in the spine stretch in the hands as far above your head as you can .

Deep breath .

Now inching the body to one side of your mouth .

We're gonna roll on to the front .

So she's gonna point our toes and roll onto your phone , shift them as we as you need to .

And we're just gonna come up into a Sphinx position .

Bring your forearms to the ground .

Look forward , I'm try and think about opening the chest and bring your shoulders back .

Feels comfortable .

Just look to one side back at your feet , that is fine .

And then look at the other side .

Now bring your palms underneath your shoulders .

We're gonna come up into Cobra , we just press through the palms and the elbows bent , roll his back .

Look forward .

Me come down .

I can just get some really deep mindful breaths here .

And we're going to repeat that again from the palms onto the shoulders , elbows pinned into the waist and press up , go and down .

And this next time I'm gonna try and come into a dark our palms and the shoulders pin the elbows back and press up to co straight in the arms , pull off the front of the legs onto the front of the feet coming down on your knees , rest back all the way into Charles and until her forehead , sink into the ground .

Thank you yourself for this simple practice today and this is the end of your practice today .

So thank you for joining me on this day .

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Thank you very much .