Chaturanga Practice - Yoga For Beginners

What's up everyone ?

Welcome to yoga with Adrian .

I am Adrian .

And today we're going to learn a short little sequence , a quick little practice to help prepare your body and your mind for cha , cha can be this sort of like panic thing for a lot of people .

And so here are three things that we're going to practice today to just help build strength and integrity in the body so that we can perform chat one day with ease and with a happy mind and body and heart .

Let's hop on the map and learn it right to begin .

We're going to come to all four today .

The first thing we're gonna learn is called hovering catch .

So you come to a table top position and just check in first with uh your foundation pressing up and out of the palms , pressing to the tops of the feet .

Then we travel up to check in with our alignment , making sure the wrists are directly underneath the shoulders , knees , directly underneath the hip points .

So we combine those two here in table top position .

Now , what's our action ?

Drawing the naval up , making sure that the neck is nice and long .

So the gaze is straight down .

Perhaps we draw the shoulders away from the ear .

So , rather than clinching here , we create space .

Now , we take a deep breath in and on an exhale .

I engage the core .

I wake up my center by lifting the kneecaps .

Now , it doesn't have to be a big lift here .

It can just be a small hover and that's all you really need to check in with the body .

Now , things are gonna break down really fast .

See if you can , instead of letting things break down , you can go through your checklist , finding integrity by perhaps drawing the navel up towards the lower back by maybe letting the tail bone lengthen down almost as if you're tucking the pelvis here .

Again , we already talked about drawing the shoulders away from the ears instead of collapsing into the wrist here , I'm pressing up and out of the palms .

I take one more breath here and then exhale .

Release great curl the toes under , walk it back for a rest .

Yeah .

Take a second to maybe loop the wrist .

If that feels good , can kind of breathe into the feet here and get your money's worth a little yoga for the feet moment .

Let's take a deep breath in and on an exhale , we let it go and then we dive back onto all fours for more .

All right , let's try again again .

Going through our checklist alignment action , drawing that navel up towards the spine .

Couple of things since I can't be there in real life with you at this moment , tendency is for us to kind of forget about the neck .

We're either here or we're here and , and I want us to be considering again the neck , a nice long extension of this line of the spine .

So check in with that before you even let the knees hover .

The other thing is the belly .

Usually there's a tendency here , especially in the gals to drop .

So see if you can tuck the pelvis and draw the navel up towards the lower back , then another tendency is to kind of let the shoulder blades just kind of collapse and back .

Bodies not awake .

This is more common in men , but this is a great tip for everyone to press up and out of the palms , draw the shoulders away from the ear lobes to open the chest and then see if you can broaden through your upper back so that we're not collapsing into the shoulder joints here , but rather lifting up , finding that energetic lift up .

So after all that , and that was a lot , I do realize we'll take a deep breath in and exhale .

Try again , let the knees hover going through our checklist again , everyone's different .

You might notice a shake here or a little like tremble in the body that's on the energy moving throughout the body .

Waking up those muscles use this as an opportunity to deepen the breath even if it sounds like this .

All right and gently release , curl the toes under , walk it back for a rest .

All right , let's do one more .

Three of them .

We got this here we go .

Diving back to all fours .

Finding our table top position , inhale in on an exhale .

A small hover , a barely lift again .

So we're not lifting super duper high , but just enough .

And that's all it takes .

Imagine you're in a plank pose here .

Visualize , imagine what this feels like as you hover .

Imagine what it might do to your plank .

I guess I'm trying to say , visualize what's happening internally .

Inhale in and on an exhale release .

Great , awesome guys .

Take a second to roll the wrist and then shake it out .

All right , the second thing we're gonna do is a little .

So we're gonna start on all fours table top position , find your integrity .

And then this time we're gonna walk the knees towards the midline .

So walk your knees into center and find yourself in a half plank here .

So the wrists are directly underneath the shoulders , but I'm able to tuck my pelvis .

I might even lift my toes and my ankles here for fun .

It's also sometimes this kind of helps me when I lift my toes , helps me remember to tuck my pelvis .

So take a deep breath in here and exhale out just kind of finding the half plank here .

This nice long line from the crown of the head to the tip of the tail bone .

My shirt's kind of bagging here today , but I'm drawing my navel in towards my spine and then I'm going to draw my shoulders away from the ears and look forward .

Take a deep breath in on an exhale , bend the elbows , keep them hugging in towards the side body , bend them halfway .

Then anyhow , press back up , Then we're gonna send it back , curling the toes under into kind of a pro here or a child pose variation .

Then we come back to half plank inhale in , look forward , gazes forward , chin is lifting , exhale , hugging the elbows into the side body .

We slowly lower down halfway inhale , press back up all 10 fingerprints , pressing down strong and exhale .

We send it back , forehead might release to the out here .

And now we continue on moving with the breath , inhale to half plank exhale , looking forward , chin , slightly lifted , we bend the elbows , hug them into the side body .

Halfway inhale , press into the palms to lift it back up and exhale , send her back inhale up through , exhale , hug the elbows in lower halfway , inhale , press back up , keeping the extension as long as you can in the crown of the head and then exhale , we release , inhale the half plank , draw the navel up towards the spine , tuck your pelvis .

Notice if the elbows are wanting to go out like a military push up , keep them hugging in lots of integrity .

Inhale and exhale halfway , pressing back up and sending it back inhale half plank .

Looking forward , exhale halfway inhale , press back up and exhale Perno .

Let's do one more .

We got this .

Inhale .

Naval draws up towards the spine .

We shift forward , gazes forward .

This is gonna help us in chatter later .

We hug the elves in and lower halfway .

Inhale back to half plank and exhale .

Relax this time , you can take the palms together and draw them up and over the back of the neck , walking the elbows forward .

We just take a moment here to breathe and rest .

All right , the final thing we're gonna learn today is a post called knees , chest and chin .

And we actually recently did a foundations video for this post .

So if um you like , you can check that out too .

All right , just go a little bit deeper into it .

So again , I'm gonna start on all fours and then I'm gonna curl the toes under , draw the navel to the spine and send it up to downward dog for this one .

OK .

So find your downward dog here .

This might be your first downward dog of the day .

So make sure you don't rush yourself again .

Don't let anyone rush you peddle your feet .

Now , knees , chest , chin is the order we're gonna move in .

I'm gonna draw my navel up towards my spine , come up onto my tippy tip toes , draw the navel and as you shift forward , I slowly lower to the knees first , I take my gaze forward just as I did in the before keeping the chin lifted , moving nice and slow here .

Just for demonstration .

I hug the elbows in .

I keep the pelvis rocking the hips high as I slowly lower the chest in the chin .

Pause here and breathe slightly awkward to talk to you from here .

Sorry .

And then I'm gonna slowly release by sliding the toes out cal onto the pelvic bone .

And then you might loop the shoulders and lift up to a baby .

Here on an exhale , we release , curl the toes under , come back to all fours .

Nice .

Let's try that again .

Here we go .

Sanding the si ones up to down dog , deep breath and long exhale out .

Great inhale .

Draw the navel up towards the spine , shifting forward .

We come up onto the toes .

Slowly , we the knees keep the hips lifted , then comes the chest and the gin hit points stay high .

Inhale in and then exhale , sliding through , inhale , lift up and exhale back to all fours .

OK .

So we're gonna do it one more time .

But quick note , when you start to sink down knee's chest , especially chin , there is this tendency that once the chest hits , you're like I made it spill all your guts everywhere .

So on this next one , see if you can keep the integrity that you have here in that lowering down .

So , rather than just spilling everything into the earth , rather than letting all your weight go , see if you can keep an aliveness , particularly in the back body and as we squeeze those elbows in , so let's try it one more time .

Here we go .

Coming to downward , facing down d breath and long life .

Great inhale .

Coming up on the tippy tip toes .

Naval draws up , we begin to shift forward , knees just and keep breathing and an exhale sliding through .

Do you breathe in as you come up to your cobra or maybe your up dog and then exhale , release ?

Awesome .

Bring your hands in front of you and maybe use your forms as a pillow .

Okey dokey smoky .

So that was a short sequence that you can either practice on its own or you can maybe implement with other practice in your day .

Um I do believe that it's important to work from the inside out .

So hopefully these things are helping you kind of connect to your insides .

That sounds weird .

But I think , you know what I'm talking about what we just did , but hopefully this will just help you , you know , grow awareness um from the inside out .

So it's not just about these guys all the time , right ?

It's about core strength and working from the inside out if that makes sense .

If it doesn't hop on over to my blog and I'll try to make it make sense for you .

Leave questions and comments below , uh sign up for the newsletter .

If you're not already on board , we'd love to have you if you wanna be .

And um yeah , we'll see you next time .

Have a beautiful day .

Let's see .