Flow Yoga for Beginners - Focus Flow _ Yoga _ Gaiam

Sit in simple cross legged with your right shin in front , take your hands down beside your hips , lengthen your waist and then collapse your waist and then collapse and lengthen your waist .

Push your hands behind you and lean back .

Take your hands to your belly and rise your torso up and forward over your legs with a heavy tailbone .

Look forward and then release in Helen .

Come up , bring your hands to your belly and come up and over your right knee , release the spine completely single breath inhale .

Look forward and come up hands to your belly .

Come up and over your left leg .

Keep the lakes , engage the spine released in hell .

Look forward , come up belly back it up and come right into the center over both legs in hell .

Look forward and come up hands in your belly .

Wave up and over the center again .

Release into the forward bend , push your head on your hands .

Breathe easy in hell .

Looked forward .

Come on up to center , lean back on your hands , bring your feet to cobblers pose knees together , staff posts , lean back in your hands , bend your legs left shin in front .

Simple cross clicked pose , hands to the belly wave up and over the center and release your head forward .

Single cycle of breath .

Inhale , look forward , come up , take your hands to your belly , rise up and over your left leg .

Complete the release of your spine .

Inhale .

Move your chin and your chest forward your tail bone down as you come up hands to the belly up and over the center of your legs , Deep groin , heavy tailbone , released head in hell .

Look forward .

Hands come to the belly wave up and over your right knee , round your back , evenly , root your legs , reach your arms , inhale , come up and one more time in the center belly rises , backing up and forward , bend , rest your head on your hands .

Breathe in hell .

Look forward , come up , lean back , come to cobblers pose , elongate the spine , knees together , staff pose , bend your legs back to cowboys pose , whiff the chest , lean back , hollow the belly rise up and over , wave forward , back up and over again .

Feel the wave of the entire spine up and over from the legs .

One more wave .

And this time to cows post , bring your knees together .

Staff pose , strong legs , fold them into a cross legged .

Roll through to all fours .

Press back in the child's pose , press your toenails down , draw the weight of your body into your legs down into the ground , elongate your arms , reach them forward .

He pointed the belly out of the pelvis , but your torso fall and he'll come to all fours and come into a squat .

Knees are dropped , open your torso and head fall forward .

Your tailbone is heavy , very slowly straighten your legs into a standing forward .

Bend , keep your legs slightly bent and hang your torso down .

Watch your breath spread your feet , hips distance apart , plant them strongly down and then lumber your hands forward into a bent leg .

Downward facing dog lengthen your torso .

As you straighten your legs , keep the torso long , bend the left leg and then bend the right leg , bend the left leg and then bend the right leg and then very slowly straighten both legs as you elongate through both sides of your waist .

If you feel too much pressure in your lower back , you can bend the legs , reach the top of both thighs back and reach your heels down fully lengthen through the arms , meditatively walk forward between your hands , keep your legs bent , release your hand , bend your legs , release the spine completely .

Feel the heels and the hands grounding , walk back to a bent leg .

Downward facing dog , drop your knees open in elongate through your front body and then very slowly straight in the legs .

Pick the right leg up parallel to the ground , bring your right foot forward between your hands and come up to the fingertips straighten the front leg slightly and then re bend it straight in the front leg again and re bed it , feeling the placement of the right foot more deeply on the ground .

Extend , bend and downward facing dog .

Lift your left leg halfway into the air .

Long way , strong standing leg , long top leg , bring the left foot forward between the hands , come up onto the fingertips , straighten the front leg , any amount rebanding and then straightening , rending and straightening .

Feel the placement of the front foot bending and back to downward facing dog .

Lift the right leg up into the air again , bend your right leg and turn , look underneath the right arm pit , turn , turn a little bit more and then square your hips off and bring the right foot forward between the hands , ground the back heel and slowly move to triangle pose .

Putting your right hand on your ankle , keep the back leg strong and take your left arm up in the air and turn towards the top hand .

Feel the strength of the legs , the outstretch of the arms come back up and over to the lunge to downward facing dog .

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Standing forward , bend , bend the leg slide the chin and the chest forward .

Exhale , ground the heels straighten the legs pull into standing forward , bend , bring your hands to your hips .

Inhale , push your buttocks flush down and stand and mountain pose .

Step your left foot out to a wide stride .

Push your hands in your hips , lift your head and your chest exhale forward , put your fingertips right underneath your shoulders , spread your toes slightly bend the right leg inhale , come back to center .

Then the left leg , come back to center , right leg , bending a little bit deeper , left leg bending , coming back to center , back to the right , all the way down .

If you can into a squad and back to the left , come back to center , place your hands right between your feet , bend your arms and bring the back of your head towards the ground .

Stretch the legs long , release the back wide with the bend of the elbows lengthen the sides of your waist .

Inhale , look forward , come up to your fingertips , walk your feet closer together , hands on the hips , inhale , come up , turn your left foot in 15 degrees right foot out 90 degrees inhale , raise your arms parallel to the ground .

Exhale .

Triangle .

Pose to your right feel even on both legs spread your toes , broad chest , open shoulders , look up towards the top hand inhale and come up chain sides right foot in left foot , out inhale .

On the exhalation triangle .

Pose to the left .

Press down with the bottom arm , reach up through the top arm open into a small back bend , turn towards the ceiling inhale as you come up , take your hands onto your hips , turn your feet parallel inhale on the exhalation come forward to wide angle , standing forward , bend .