Yoga 101 _ 30 minutes _ Easy Beginner Practice

Take a comfortable cross laying position , sitting down , placing one heel in front of the grind , the other heel in front of that one hands resting on your knees , your thighs or your lap , the the bones ground down and the spine long and tall chin parallel the thor and bring awareness to the breath as it moves in and out of the nose .

As thoughts come , let them go move forward on to the hands and the knees spread the fingers wide apart , wrist under the shoulders , knees under the hips , tucking the toes under , pull the belly in and exhale round your back like a Halloween cat inhaling out for cow pos to have a less chin less exhale around like that Halloween cat for the belly up toward the ceiling .

Inhaling arching belly drops down tail bone and chin lift exhale .

Round gaze at the navel , press the hands down and Helen are chiney and come to a neutral spine as you inhale , switch your right leg , backing up .

Exhale , need the nose inhale , stretch it back , keep the hips parallel , exhale , need a nose inhale , stretch it back .

A you need to know anyhow stretch it back and stay here , stretch your left hand forward and reach out through the ball of the right foot .

Pull the belly in and square the hips , lock your eyes on one spot .

Keep the breath nice and steady .

Left hand down , right knee down for the other side .

Inhale left leg back , exhale .

Need to nose inhale , stretch it back , exhale , need a nose , press the hand down , inhale , stretch it back , exhale , need a nose inhale , stretched back and hold here square , the hips stretch the right hand forward , reach out to the ball of the left foot and again , hug the thighs in toward the midline of the body .

Pull the belly in and release right hand down , left knee down and bring the forearms down to the ground in interlace the fingers , elbows her shoulder with a part and step the feet back here in one straight line for plank poses .

He was pressed back crowned , the head reaches forward , hugging the arms and the thighs and isometrically feel the belly pulled in and feel all the muscles of the body supporting the bones press down and elongate out the opposite sides of the body and keep the breath nice and steady , nice and even take another breath in and slowly released down to the floor .

Hand stretched back alongside the torso .

Forehead to the floor .

Lift the shoulder blades onto the back body and inhale .

Lift everything up .

Exhale , release down T bones long inhale lived up , exhale release , think of a reversed situp , inhale , lifting up .

That body engages , exhale , relaxing , releasing down the inhale fills you up .

Exhaling with gravity as you lower inhale , lifting up , exhale , lowering down again , lengthen the tail bone , wrap those shoulders back and inhale lift up in this time , stay lifted .

That inhale , working with gravity to lift you up and the exhale resisting gravity in order to stay lifted and then come on down hands by the rib tuck the toes under , lift the shoulders on the back , push the heart forward for cobra pose and then press back for downward facing dog feet or hip with a part hands or shoulder with a part heads , relax shoulders , roll away from the ears , bellies in bend the knees a little bit to put the butt up to the ceiling .

Quads are active , breath is even breath is nice and steady .

Hello , everyone .

Welcome to yoga upload .

I'm Marris Award .

Today's video is a full length total body yoga class .

I recommend this for both intermediate and strong beginner students .

We do a little bit of everything in this one to increase our strength , improve our flexibility and balance .

We also slow down to stretch and relax for a few minutes in before we close the practice together .

If your needs are sensitive , make sure you have a towel or a black , get to cushion the knees and if you have a yoga block , go ahead and grab that as well .

But if you don't want to use any props , that's ok .

I'll show you different modifications for some of the poses .

So a smaller screen will appear to show you a different way of doing the pose so you can choose the way that's appropriate for you .

Try this out and if you like it , give it a thumbs up , let me know what you think in the comment section below and as always , just do what you can rest when you need to and enjoy your practice .

Inhale straight in the front leg , exhale , bend the knee , inhale , straighten , exhale , bend and have straightened , exhale , bend , taking a twist , left hand down from the right hand to the right hip .

Stack the right shoulder on the left and inhale , reach your right hand up to the sky .

You want the shoulders away from the ears .

So feel them move together and down your back , keep the energy moving to the back heel and not the crown of the head .

Look down the floor , bring the right hand down back near the floor .

As you inhale , shift the hips back , lift the chest and exhale , hold forward or stay lifted .

If touching the floor is not an option .

Finding a length as you inhale and exhale .

Let's start , start in at the back of your mat .

Bring the feet , hip distance apart , stand nice and tall , bring the palms together in front of the heart and close the eyes .

Turn your attention inward , inhale and exhale through the nose .

Led to the slow steady rhythm of your breath .

Calm you down .

Help you focus , prepare yourself for a practice today .

Blink the eyes open and we'll begin inhale , reach the arms up , exhale forward , fold , inhale , lift halfway up , lengthen the spine .

Exhale forward fold two more times .

Inhale lived halfway up .

Exhale fold .

Last one , inhale , half lift , exhale , fold , inhale , soften the knees , relax the arms exhale slowly roll up .

Once you're all the way up , inhale , reach the arms up .

Exhale goes straight to your forward fold with an Asena in here .

Lived halfway up length and exhale forward fold from here , bend the knees , walk your hands forward to downward facing dog .

Spend a few seconds for free movement , walk the feet in place , stretch the calves .

As you press the heels down , shift your weight side to side .

Pause your movement for plank waves .

Inhale .

If the heels up high exhale , curl the tailbone wave the body forward to plank .

Inhale pauses and plank stay strong .

Exhale , waved the body back downward , facing dog again .

Inhale .

If the heels exhale , ripple the spine forward to Plank .

Inhale , pause , exhale , weave back downward , facing dog one more time .

Inhale .

If it heals up , exhale , wave to Plank , pause here and drop the knees down to the mat for small push ups .

Stay along from tail bone to the crown of the head .

We roll the shoulders back a few times and cultivate an intention .

Let the intention be behind each breath in movement hands and from the heart restating that intention to yourself , feeling the feet ground down as you elongate out the crown of the head , turn the muscles of the body on and he exhale hinder the hips and fold forward , bend the knees if you need to .

And how lengthen the spine halfway ham folds in half anyhow , come all the way back up .

Exhale lower down just a few inches .

Inhale , pause and exhale .

Push back up two more times .

Exhale lower with control inhale , pause and exhale .

Push back up one more time lower and come back up this time .

Lower all the way down to the hips to the belly and the toes and he'll come up for Cobra a sail tuck , the toas pressed back .

It's a downward facing dog on your neck .

Inhale , lift the right leg up , exhale .

Look at the hands and lightly step the right foot forward , close to the right hand , drop your left knee down to the mat for low lunch .

Have the weight in the heels , drop the seat two more inches and fold the half , touch the full and he left it back .

Exhale down with down inhaling wanting to plan pose , exhale , lower down all the way on the floor .

Keep those shoulders lifted as you roll back the cobra and press back for downward facing dog and how I lock it forward .

Exhale right with follows bend the knees inhale with cats ax , touch the floor inhale right foot back ax he downward facing dog inhale , hold the plank pos exhale , pull the belly in as you lower down , lengthen the tailbone , inhale the cobra exhale the downward facing down , inhale .

Right .

If the knees are sensitive , slide a blanket under that left knee and once the legs feel stable , reach the arms up , add a side stretch , take your left wrist lengthen the left arm up , move into your side stretch to the right gentle pulling action on that left wrist , feel the lengthening of the left side of the body and carefully come back to the center , bring the hands down to the floor , shift your hips back to a half splits , straighten the right leg .

Any amount .

Keep that right foot energized , press the heel forward , point your toes back towards your face .

Feel the lengthening in the back of the right thigh and the right leg .

If you want to add on , bring both hands on the outside of the right leg and fold even deeper .

Breathe through the sensations that come up and carefully mindfully come back to the center , release , bend that front leg again , prepare for runner's twist , lift the left knee up , lift the right arm up .

Use the power of your legs here .

Stay a light on the left hand .

Stay one more .

Inhale on your exhale .

Release your right hand down to the floor .

Step the right foot back .

The downward facing dog .

Mind if I ate via inhale , if the heels up , exhale , wave the body forward to plank inhale , drop the knees to the mat .

Exhale .

Lower down with control inhale .

Come up for Cobra ex sail back to downward facing dog .

We do everything on the other side .

Inhale the left leg up , high exhale , look at the hands and step the left foot forward , drop your right knee down to the mat or your blanket .

If you need some extra cushion , walk the hands up and reach the arms up side stretch .

Take your right wrist this time lengthen that right arm , up side stretch to the left .

Feel the lengthening in the right side of the body .

Keep your face soft and relaxed , no wasted energy in your post .

Come back to the center , bring your hands down to the mat , shift your hips back for half splits straighten that left leg .

Any amount still keep your hips level , press the left heel forward , point your toes back towards your face .

Stay long from tailbone to the crown of the head .

Stay in this variation or bring both hands on the outside of the left leg .

Keep the breath going on your next breath .

Care fully mind , fully released .

Come back to the center .

Bend your front leg .

Prepare for runner's twist , lift the right knee up and the left arm up .

Use the strength of your legs here .

Stay light on the right hand , maybe just on your fingertips .

Stay one more deep inhale and on your exhale , release your left hand down to the floor and step the left foot back downward facing dog modified visa or your full visa inhale .

If the heels are a sail wave forward to plank , your choice , knees down or knees up , a sail lower down , inhale for cobra or upward facing dog exhale back to downward facing dog linger a few seconds in your downward facing dog .

Prepare for a forearm side plank , bring your knees down to the floor and bring your right forearm on the mat .

Bring that forearm parallel to the short edge of your mat .

Keep the left hand on the floor for now .

Tuck the toes under and walk the feet back .

Roll to the outside edge of your right foot .

You can keep the feet side by side or stack the feet for more challenge .

When you're feeling more stable .

Try sitting lower , then the standing leg more , relax the hips down .

Keep your gaze steady at one spot .

Breathe , challenge yourself .

Maybe sit even lower last effort and release , unwrap the legs , unwrap the arms inhale , reach the arms up , exhale , swing the left arm under the right palms and forearms pressed together , slide the elbows down , set up the legs , bend the knees left leg out and over your right thigh .

Squeeze the inner thighs together .

Stay here or hook the left foot behind the right leg .

One spot .

Gaze in front of you for balance as you feel stronger .

Try sitting lower .

Melt into the pose .

Challenge yourself .

Find your edge and see how low you can sit today .

Last effort , sit and release , unwrap the legs , unwrap the arms inhale , reach the arms up .

A sail goes straight to forward , fold with an ana inhale .

If halfway up , lengthen the spine , exhale forward , fold your choice , step back to down dog or plant your palms and lightly hop back to your move through your and will meet in downward facing dog .

Pause a few seconds here on your next inhale .

Lift the right leg up , exhale , lightly step the right foot forward , keep the back he lifted now for a high lunge balance on the ball of that back foot and come up .

Challenge the legs here , reach the arms up for eagle arms .

Swing the right arm under the left arm like you did earlier , press your palms together .

We'll add some movement here .

Inhale , lift the chest , lift the arms look up , exhale round forward , lean forward two more times .

Inhale , lift up , exhale round forward one more time .

Keep the legs steady .

Come up , lift up , exhale round forward , pause here .

Prepare for a warrior three with eagle arms when you're ready to lift that left leg up , maintain level hips long line from the crown of your head to your left heel .

One spot .

Gaze on the floor .

Keep the standing leg strong and as smoothly as you can release back to high lunch step that left foot back , release the arms , reach them up and then bring the hands down to the floor from your lunch .

Turn to face the left side of your mat .

The long edge of your mat , turn your toes in when you get there , fold forward from the hips , relax for a few seconds .

Let the upper body be heavy .

And now we'll add on , keep the legs and the hips right where they are and start to walk your fingertips forward as far as they'll go .

But the legs and the hips stay where they are , keep that length in your upper body and let the chest melt towards the floor .

Let the upper body sink towards the mat .

Relax your head .

Let it go .

Feel as though you're being pulled in opposite directions .

The hips are reaching back , the arms are reaching forward .

Enjoy the stretch and stay for a few deep breaths .

One last full breath here and start to walk your hands back .

Move on to the next part , bring your right hand down on the outside of the right foot , either on the floor or on a yoga block .

Any height of your block that you need , get ready for your triangle pose .

Move the block or your hand back a few inches straighten that right leg .

Any amount if this is too much , rest your right hand lightly on your right shin .

Firm up the quad , strong legs , strong core .

If you want more challenge , lift the arms up by the ears and release back to your warrior too .

Keep the legs where they are for a bound reverse warrior .

Wrap your left arm behind you right , palm up , right arm up .

Look in any direction that feels good for your neck .

Eagle arms , swing your left arm under the right , press the palms and forearms together , keep the leg stable .

We'll add our movement .

Inhale , lift the heart , lift the arms look up , exhale round forward , lean forward two more times .

Lift up and round forward one more time .

Inhale , lift , exhale , round forward .

Pause here .

Get ready for balancing .

Warrior three , spring up into that warrior three , lift the right leg up .

Maintain level hips , both hip points face the floor .

Steady gaze on your mat .

So the center of the chest is over the center of the shin .

With the inhale , you find the length with the exhale , folding forward , hands can hold on to the shin if you'd like or you can press your hands against the foot using the resistance to help lengthen through the spine or just holding on to the foot , taking whatever hand position is comfortable for you and slowly lifting up , right , picking the left leg up , straightening it out .

Then in the right knee of the chest and dropping it out to the side length from the spine .

As you inhale and exhale , folding forward over the left leg , look at the toes , spread them wide apart and make sure the kneecap and the toes are facing toward the ceiling , press out through the ball of the left foot with the inhale .

Last few seconds in your forward fold .

Get ready to come up , bring your hands to the hips , use the strength of your legs to lift you up for Warrior two on the left , turn the left foot out , bend the knee and stretch the arms out .

We'll add our flow .

Inhale , reached the arms up and straight .

On the left leg , exhale , bend the knee arms out back to warrior two , three more times .

Inhale and exhale two more .

Last one .

Pause the legs in this last war or to sink the hips even lower .

Hear your breath , always hear your breath and bring the seat down with the ponytail away if you need to and we'll take the bridge pose , bring the heels in close to the buttocks .

Hands press down next to the feet , touching the eight heels inhale , lift the hips up and lower down .

Pull the belly in , lift the tab one up , interlace the fingers and rock the shoulders underneath .

You press the arms down , stretch the knuckles toward the heels , hug the sides in , lift the hips off and bring the chest or the chin back .

The head stays on the ground .

Do not turn your head and slowly release the hands stay and look at them and then go ahead and come on down .

If possible side angle , rest your left elbow very lightly on the left thigh .

Reach the right fingertips up .

Challenge that left leg to stay in the lunge .

Then move on to the next part .

Bring your left hand down on the outside of the foot , either on the floor or on your block .

This gets us ready for a triangle pose .

Look down at the floor , move your hand or your block back a few inches .

So it's under the shoulder , straighten the left leg any amount .

If it's too much , you can keep your left hand lightly on the shin , strong legs , strong core , stay in this variation or reach the arms up by the ears , keep the breath going , then use the strength of your legs to bring you back to warrior .

Two , pause the legs here bound rivers war , your right arm behind you left , palm up , left arm up .

So if one of those extremities needs to be lifted into the knees or the shoulder , let it be the shoulder .

You want the legs grounded down the legs heavy , it's ok .

If the shoulder doesn't touch the clone , hear your breath , feel your belly moving .

Focus on the deep long inhalation exhalation , inhale , coming center , exhale meets the right and gazing over to the left or the left arm out of the side and the knees be higher up toward the extended arm in order to deepen the twist , inhaling fine inhale , exhale will be the end of that space again that the legs be heavy and relaxed .

It's ok .

If the shoulders lift you to bed , the spine is long .

You can look up at the left hand or down at your back leg , whichever one feels better for your neck on your next inhale .

Come back to warrior two , exhale , hands down to the floor .

Step back to down dog or maybe try your one legged on the left .

This is your last for today .

Inhale .

Come up for your back band .

Exhale downward facing dog , last down dog , take some deep cleansing breaths .

Inhale through your nose .

Sail open the mouth , let it go one more time .

Deep breath in .

Exhale it out .

Relaxing on the top of the head , the forehead , the eyebrows , the eyes , the nose , the lips , legs and the back of the head softening the chest , the shoulders , relaxing the belly , the upper back , middle back , lower back , softening the top floor , the buttocks relaxing the quads hamstrings , shins calves , the ankles tops the feet , the bottoms of the feet allowing the whole body to relax that you inhale and varied .

Bring your knees down to the mat .

Set up for a forearm plank .

Bring your forearms on the floor parallel to each other .

Shoulders are stacked directly over your elbows , spread the fingers , tuck the toes under and walk the feet back .

Create a nice long line from your heels to the crown of the head .

And any time you need to take a break , you can drop your knees to the mat .

If you can stay up , stay up .

Whole body is working here , press your heels towards the back of your mat .

Firm up your quads , point your tail bone towards your heels .

Pull the lower belly in , push the floor away with the forearms and the palms .

Keep your neck long and release knees down hips down untuck , the toes , keep the forearms where they are for Sphinx pose , press the hips and the pubic bone down to the mat .

Slide your elbows back , press the heart forward , soften your shoulders away from the ears .