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 .