Yoga for Complete Beginners - 30 minute Yoga Class #sunriseyoga #morningyoga

Sunrise .

Yoga .

Number one , good morning .

Let's start in a nice seated position with the legs crossed , fingers and toes are nice and loose .

Bringing the fingertips rib cage , let us breathe in the nose and out the nose .

As you inhale , feel the ribs expanding to the sides as you fill every inch of the lungs with the breath expanding as you breathe in , squeezing the breath gently as you exhale .

As we start with the bread , slowly energizing the cells in the body .

The perfect way to begin our day lifting with the inhale , the shoulders , sink down with the exhale , hands to the knee , shoulders back and down , take the shoulders back a little further .

Inhale , lift the shoulders , exhale , sink them back for shoulder roll slowly waking up the body for the day and the shoulders rolling forward .

Sunrise yoga is a very stimulating yet relaxing workout .

Slowly waking up your body , shoulders back and down arms to the sides .

Feel the weight of the arms , drawing the shoulders down as you breathe .

And with the inhale , bring the arms up and exhale very slowly open the chest as the arms sink back down .

Inhaling fill the lungs and open , feel that beautiful stretch in the shoulders and the chest and reaching shoulders are down and sink them down .

Again , the breath and the movement connected , moving into side , bend to the right , stretching gently up and over .

Don't force it .

Every movement always very natural .

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And see the dog again , cat letting the spine awaken and energize with these gentle but very effective pose , softening the face , shake out the arms and turning to your side scooching forward , using the abdominals to roll down onto your back .

Finding a good position on the mat , the arms dropping to the sides , breath continuing in the nose and out the nose tucking in the shirt fingers to the ribs .

Again , as you feel that breath expanding , expanding with the inhale and gently squeezing the breath out with the exhale , amazing the cells in oxygen and the arms coming to the sides , bringing the knees into the chest , gently wiggle the toes , the feet nice and loose , tucking the chin a little bit .

If this bothers your neck and head to bring the head all the way down , you can always have a towel underneath or a pillow , continuing the breath flowing that breath and then rocking the legs back and forth .

Massaging the back into the mat , feeling the muscles of the spine energizing and back to the center , sliding that left leg down the right knee in towards the chest .

Feel the length as the left leg reaches away .

If that's uncomfortable , you can bring the bottom of your left foot onto the mat , getting a nice resistance in the stretch and breathe and into that stretch , extending right leg up , soften with the inhale , exhale , extend fingers behind the knee very good .

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Once again , bringing the legs up , then again to the right side , extend the legs further out , bring the arms up closer to the head for a deeper stretch in the shoulder and lifting and lower other side .

Find that Bose let it fit , sinking down a little bit more .

The chest is open , big smile in the chest , happy chest and legs coming back up .

Again , the spine should feel much , much looser already rock the legs to you .

And then um a little movement in the spine towards you end up getting a little rolled .

Our goal is to really get that spine moving , getting the nervous system activated and working , rolling to your side and slowly and dramatically pressing up .

Uh yes and bring the legs back .

Classic hands and knees , position , palms under the shoulders , knees under the hips , elbows in cat stretch , inhale tuck the tailbone , lifting , rounding the upper back up towards the sky .

Exhale , reverse into cow cat and cow , a beautiful combination to articulate and stretch the spine .

Inhale tuck and round the shoulder blades drawing part and then in the cow , the shoulders back , head up , arching the back slightly , walking the hands forward , exhale , sinking back into child's pose or modified down dog .

You can bring the glutes all the way down to the heels or pressing the glutes slightly upwards , working the chest to the floor .

Define this pose , reach the fingers forward and draw the shoulders gently back .

You feel that beautiful resistance coming back up to hands and knees position , taking the right leg , extending it back parallel with the ground , scoop the abs shoulders back , the neck is long , breathe into that straight line , pressing the floor away from you , bringing the knee down and there goes our left leg back , adjusting .

You need to modify , you can keep the toes down on the map .

But a lot of things happening in the poems bring in the entire body into this pulse and delivering that knee down , tuck the tailbone again , rounding up into cat , stretch fingers , open wide exhale into cow , sometimes called the fat cow or the pregnant cow .

Such wonderful titles .

We'll just stick to cal for this video and the forearms coming down and sinking back into modified dolphin poses , chest , working towards the floor glutes reaching to the sky .

We get a different view of the proceedings .

Zanes position , right leg goes back .

If you wish left arm goes out balancing the cat , draw the belly button in big smile , knowing that everything we're doing right now is totally healthy , left leg back , right arm , straight line , breathe into the length of the pose .

And again , other side , you just want the breath to define the pose , the breath reaching every inch of your body , connecting the mind , the body and the spirit speech complete Poll and locking the hands forward again .

Let's exhale and sink back into modified down dog also called the puppy pose .

Getting that beautiful natural curve in your spine , chest , working towards the mat , shoulders , drawn back .

So we move around to see that curve in the spine .

The tops the feet are on the map , sinking the chest downward and let's come into full downward facing dog tuck the toes open the fingers wide , working the chest towards the legs .

As we very slowly walk the legs bending one knee , the opposite heel presses down into the man .

If you need to modify , just hold the pose or soften the knees or take it back to the modified down dog flow to your level , it needs workout .

And with the pose , inhale , pressing into the palms , exhale the heels , working into the mat , shoulders , releasing and stretching and let the knees slowly come down and back again into modified downward facing dog energizing that spine once again , sinking the chest down into the mat , the neck is long and the shoulders are sinking , sinking back and rising up again down dog with a little different view .

You can see the shoulders activating , they stretch as they tone .

The totality of down dog is quite amazing .

The entire body is involved .

There were stretching , strengthening and toning all happening at the same time and your breath is connecting everything together and getting ready to walk or jump the feet to the hands forward , fold position , shake out the arms , little clothing adjustment .

Very important .

Of course , scratching the head equally as important and sinking down into that stretch .

The spine should feel so soft right now , so loose and so limber sinking down with the exhales , hold this pose as long as you like can always come back to the other poses so healthy for your entire body .

And with the inhale , scoop , the abs slowly rolling up , stacking the spine , shoulders are back and down , give everything an nice shake .

Turning to the front and breathing into mountain poses shoulders back and down , chest open , top of the head lifting , tall legs are long .

We find our center , bring the arms up over the head , palms together and then bring the hands to heart center , prayer position .

The right hip is going to open root the left foot into the mat for tree balance pose , keeping it here or you can bring the bottom of your foot up the inside of the leg , just not next to the knee , above or below the hip is open .

Find fuck softness behind the eyes as you activate the core and lift with the inhale can also close the eyes if you want to .

That's really true to me .

Trusting in your body .

There we go .

Bring the foot down , the arms coming up and forward forward .

Let's get some more length in the spine .

Squeeze out the breath and then rising back up mountain pose for just a moment , palms together hands again in front of the heart , prayer position , tree balance , pose other side , open the left hip .

You can keep the tips of the toes down or begin that journey .

Bringing the foot up there .

We are practice .

Balance is always earned .

It is never given simply put the more you practice , the better , you will get more growth and more improvement and the healthier finding balance .

First thing in the morning , beautiful , bring the foot down the arms reaching triumphantly .

Let's stretch those sides side , bend , inhale to the middle exhale , reaching to the other side and again , standing long lines in the body and the arms coming up , pull them halfway down , stepping out at least a couple feet , right foot turns to the right left foot in slightly and let's hinge to the right and then pin wheeling down into the triangle .

The left arm is lifting the chest is open eyes up to the sky .

If you wish to modify .

You can walk your right hand further up your leg and find your triangle , squeeze the thighs .

It is an amazing pose , bringing the entire body together , opening up the breast and rising up , turning that foot in , going to the other side .

So prepare for the hinge pin wheel down .

Find the tribe between ease and effort lies your pose beautiful long lines .

Every side of the pose should look just gorgeous and arms out to the sides and sliding down into wide legged forward , fold , put the weight into your toes and draw the breath into this part sinking down as you reach the arms up and back , lace the fingers wide legged yoga Mudra , drawing the arms towards the back of the head .

Find that point where it's tight where the edge is , keep breathing , bringing the arms just a little bit closer and we never force it .

Let it be natural as a gentle rain begins to fall , the arms coming down toe , he'll walk the feet hip with the part coming down , seated position and shoot those legs back and child's pose sinking down .

You always have the option to do the puppy .

Now take your left arm , slide it underneath , threading the needle , the eyes to the left hand , stretching the shoulder as you rotate the spot , draw the arm through and other side , extending the tailbone back and bringing the arm through .

You should feel very released , very stretched at this point slicing the hair back must look presentable for a day , which now is going to be extraordinary from our sunrise yoga bottoms of the feet together .

Butterfly pose also called bound angle or cobblers pose .

You can use the elbows on the inner thighs to open the hips a little further hinging forward .

Keep the engagement in your abdominals .

If you want , you can walk the hands even further into that cos breathe into your hips .

Hips become tight .

It affects so many other areas of your body , walking the hands up and bring hand back behind you into a nice twist .

Chest is open and the shoulders are down .

Big smile in the chest to the center .

We go going to the other side nice rotation in the spine .

Refreshing rain continues to fall and come back to the center with the arms and legs , a good shake and seated cross like a position , shoulders back and down just as we began swaying the head to the right center and to the left , softening the face , releasing all the tension in your body .

This class is designed to get you ready for your day and rolling the chin across the chest to the other side and reverse back and forth .

Think about undoing rather than adding on undoing stress as we go all the way around .

Face is soft .

The mind is clear as we circle the other direction and oh there we are arms to the sides chest is open .

Inhale with the arms lift side , bend to the right side should feel so much looser , releasing the tension , bringing in all the good stuff , all the good stuff kicking out the bat and once again to the left graceful , your strength and calm this , the arms come down .

Big smile in the chest .

Inhale , arms up again , open , sinking down , squeezing out the breath one more time , arms up , palms together .

Exhale , hands to heart center .

I must stay now .

Go have a great day .