Day 1 - Morning Yoga (7 Day Beginner Yoga Challenge) Sean Vigue Fitness

My friends .

It's coach Wiig .

Welcome to your seven day beginner yoga challenge .

Once you have mastered this beginner challenge , move on to my full seven day yoga challenge .

Link is on the screen in the about section below .

Let's take a deep breath and begin day one .

All right .

This is a morning yoga sequence .

Lots of deep breaths , some deep stretches .

Think of restoration , building some energy and the capris , let's bring the knees into the chest .

You could do this right out of bed , breathing in the nose and out the nose .

You want to slowly focus and energize the mind and the body .

So with the exhales , draw those knees any time you need to modify .

Go right ahead , wiggle the fingers and the toes .

The seven day beginner yoga challenge , we're slowing things down to really dig even deeper .

Breathe into your lower back , bring the knees a little closer together , taking the fingers to the knees .

Let's rock side to side , massage your , the lower end of your , your spine , lower back your lumbar area into the floor , the bed , the mat , the air mattress , wherever you find yourself breathing in the nose and out the nose filming today .

Beautiful Lake Nesic in West Salem , Wisconsin .

That's where we filmed the first video of my seven day yoga challenge right here about one year ago .

Always coming back .

Let's rock back and forth four times .

So two times each side .

It's a very blustery day today .

Ok .

Let's take the full twist .

So the knees come in , take the arms out or over the head , relax the shoulders down , exhale , drop the legs to the right side .

You could extend the left leg out if you wish , turn your upper body to the left .

Look off your left arm , five breaths .

You can keep walking this left leg a little higher .

If you like starting from scratch , reviewing our foundations , our poses and re acclimating .

Why we love to do yoga .

If you love to play piano , you always come back to scales , playing scales , getting technical .

So shoulders down , let the chest be nice and open .

Let the breath flow .

Breathing into your deep abdominals , the diaphragm below the rib cage one more breath 90 degrees .

OK ?

Back to the center .

Inhale to the center as I roll down the hill knees back in , keep it loose , keep it loose on those toes and fingers eliminate , flush out the tension on the exhale , drop the legs to your left .

You can extend the right leg out if you want the right arm reaches and in a twist , we like to get out of the way , let it do its let it do its job twisting , opening up the spine .

Remember for the next , for this seven days , you can start this any day of the week , this seven day challenge with a new sequence each day .

So a total , total course , total beginner class to get into yoga or to review two more breaths .

Oh , so nice .

So nice .

Bring those knees again , back into the chest .

Breathe into your lower back .

Think of it as flooding the compartment with the oxygen .

We want to dump a lot of oxygen into the bloodstream , into the muscles into the body , into the brain to always encourage and improve circulation .

All right , let's do the lying butterfly bottoms of the feet together .

Here it's a bird opening up the hips .

Hands can be right here on the thighs , good shoulders back , let the shoulders sink down .

Now take the hands a little higher and we're going to push gently side to side , nice little stretch down the spine down the back morning .

No , go .

Sorry .

I , I have to wipe some of sweat out of my eyes .

It is July in the Midwest in Wisconsin .

Think I mentioned it before .

But I , I first started skating and play , practicing hockey on this lake .

Not this time of year .

That's silly , but then when we moved here , 79 .

All right , my friends bring the legs together .

Let's drop onto our side , quick embryo pose and then press up , seated position , seated position , butterfly stretch , also called cobblers pose or bound angle .

Bring the bottoms of the feet together .

Does it matter ?

Maybe your knees are up here ?

You're starting , you're doing it , doing it right here .

And now and these classes are shorter than my usual one .

So we get in , we get out feeling great .

Take the elbows if you can hinge forward , press the hips open , take five breaths , blood flow , circulation , the groin .

The so as the inner thighs lengthening the spine can add little movements .

If you like a little twist , we're going to have a big twist in just a moment .

All right , rise up , twist to your left , take the left hand behind you right hand on the leg or back , wherever is comfortable .

Each exhale , twist a little bit more .

Five breaths of magic number five .

So it will be night and day from when you started this routine to when you ended , it always improving .

Always getting stronger every day .

You got to relax the shoulders .

Keep the chest open , be mindful of your posture .

All right , bring it back to the center for just a moment .

Take a moment to say a moment again .

Roll your shoulders back and down and let's twist to the right .

Always find that starting point , your threshold and then breathe into that move from there .

It's different for everyone .

The nice thing is it's always unique for you , but you have to find it .

Nobody else can do that for you .

It's a very unique experience , fitness training , yoga .

It's very unique each person .

So you open the door and let people discover what's inside one more breath .

Ok .

Moving right along the Muppets would be proud .

Shake out the legs for a moment , shake out the arms balancing the cat hands and knees position .

It's a popular one actually .

1st , 1st hands and knee position .

Tat cow , we're going to inhale round the upper back up , tuck the chin , huge spinal articulation stretch .

You might feel and hear some adjustments along the way on the exhale , drop the stomach down , take the shoulders back behind you .

This is the cow cow coop once again .

Inhale rounder cat .

Yeah .

Yeah .

Aha .

Drop down .

Looking ahead if you can from top to bottom all 33 vertebra getting a little movement some decompression .

Now relax the spine .

Little .

Hey , oh , a little Elvis booth .

Take the left leg back , shoulders , back , elbows in now , right arm extends .

This is balancing the cat five breaths .

Great for core and balance and focus .

Keep your body parallel .

So your hips , you're not lifting , you're not drawing the leg back , you're square to the earth and keep the chin slightly tucked .

A lot of people want to look ahead and kink the back of the neck through this course , you'll become much more aware all the time what your body is doing no matter what , which activity you are engaging with sport or activity ?

All right .

Bring it down once again , inhale a cap , then drop down cow .

So OK .

And then other side balancing the cap , we have right leg first and keep the hands down .

You can stay here with both the hands down if you like .

And then when you're ready , when you're ready , your body acclimates .

Take the left arm , five breaths .

We keep all of these classes between 10 and 15 minutes .

Also .

That's a challenge for me .

I like to really dig in and do a full class the way I would teach it .

But there's a great benefit .

You guys have told me there's a great benefit to about 10 to 15 minutes to get a full class and to move on with the day .

All right , bring it down and everyone's favorite here .

Child's pose .

Take the knees wide or a little wider .

Walk the hands forward , press back , five breaths .

Keep reaching the fingers forward .

As you pull the shoulders back , you expand the front , your sides and your lower back and your breasts .

I trained as an opera singer as a dramatic baritone .

That's exactly how we breathed .

Breathed , chest and shoulder breathing is very shallow .

It just cramps up your upper body and you don't get a lot of oxygen efficiency .

All right , a little flop back and forth .

I want you to lift the left arm up so you keep the hand out and then switch little twist here .

You want mobility in your lower back when you're finished , you make sure you give a thumbs up to this video , especially if you feel so much better afterwards .

I want to hear from you .

So always give me your thoughts one more time each side .

Ok .

Lock the hands up .

All right .

Just a couple more minutes .

Where am I going ?

Ok .

See the cross legged position for a moment .

Shoulder rolls .

We're going to do five of them .

These are essential , not just here , but throughout the day , any time you're feeling tight , fatigued , you're sitting too long , you're hunched over the computer , you're staying too long .

Shoulder rolls , inhale , reach the shoulders up , exhale , roll them back and down .

Feel that huge lift right there .

Posture is close to godliness , close , but it is a definite improvement .

You will feel it immediately improve posture .

So your body doesn't have to spend so much time fighting the bad posture and draining your energy reserves .

I said five , but I'm a little sneaky .

I'm going to add one more a dickens .

Ok ?

Shoulders back and down .

Join me in downward facing dog .

Now , some people I remember getting a comment once like no , you can't do down dog in a beginner video .

Perhaps you're not there yet .

If you're still unsure , take child poses again and work your way up down dog place the hands about hit our shoulder with tuck the toes and we rise up .

Now , you might be feeling a lot of tension back here in your calves and hamstrings and glutes .

That's fine .

What you want to do with each exhale is just gently press a little further back .

So the heels are working their way towards the mat instead of going forward like this .

A nice little , I shouldn't say trick but movement we can add to this is inhale , bend both the knees a little bit and then exhale lengthen .

So you definitely have a plan of action , relax the shoulders and feel out the pose .

This is , it's all body weight .

I always believe all of these poses are already in your bodies .

You just have to work on accessing them and bringing them to the surface and that's breath and practice .

And for this , let's do two more breaths .

Think of this as a new toy and play with these poses whenever you wish .

OK , bring the knees down , cross legged position .

That was an inversion .

Meaning the head goes lower than the heart or the waist .

Let's do a modified back bend here .

Hi , take the hands back behind you , open the chest shoulders , relaxed .

Got a little hip opening here .

If this is a little too tight , take the legs forward or take them like this or this .

OK ?

You probably already did a modification if that was the case .

We adapt very quickly .

My friend .

Yes , we do .

Sure .

What a beautiful day .

One more breath open .

Ok .

So much more to get to , but we'll finish up right here .

This is day one of your seven day beginner yoga challenge to sit cross legged again .

Our legs in front , take the hands in front of you .

Let's finish .

Focus our morning yoga routine .

Morning stretch inhale , reach the arms up , breathing in the nose , exhale cactus arms want you to bend the elbows , pull the arms back , opening the chest .

You'll see more of these as we go along .

You'll see a lot of these on my youtube channel .

And in every video I do inhale arms up palms together , bring the hands back down .

Exhale one more time .

Let's do that once more and he'll reach out cactus arms .

You want to improve that posture .

Every chance we get open up the airways , open up the blood flow , get your body working at 100% palms up together .

Bring the hands down .

That's day one of your seven day beginner yoga challenge .

My friends .

Thank you for joining me .

If you like the video , please give it a like right now and subscribe to never miss a workout and share it with your at least one friend and family member , share it on social media and however else you share videos , I'll see you tomorrow for day two .

My friends .

God bless and great work .