20 Min Yoga for Beginners w_ Sean Vigue - Beginner Yoga for Weight Loss, Strength, Flexibility

My friends at Sean Veg .

The official yoga implies instructor for the Ha Fit Channel .

This is Addie .

This is a sequel to a beginner yoga video I did for the Ha Fit channel a couple of months ago .

We'll put the link to that video about section below .

You can do that one first , then do this one or do them in tandem .

All body weight , no weights or machines .

We're gonna stretch , strengthen and tone your entire body .

Great for men , women , everybody you need a mat .

My mat is right over there .

This is the list and let's get to it .

Ok .

You can do this routine on its own in the morning in the evening or after your favorite has fit workout .

Let's begin in child's pose in yoga or in stretching .

Let's breathe in the nose and out the nose , breathing into our deep abdominal muscles in the front , the sides the back to get a big whoosh out of all that oxygen flooding our system and drowning our muscles , knees to the outside edges of the mat , fingers forward , shoulders , back , breathe up and down the spine .

You want to find presence and focus in every breath and appreciate every breath cap is optional .

I I'm in the Colorado Rockies .

It's warm and it's cold like constantly .

So this is how I combat it .

Two more breaths .

Tuck that chin a little bit .

Let the back of the neck be long .

Now , we're going to thread the needle with a , with a little add on .

Take your left arm underneath your right .

I call this a spider man thread the needle , take your right leg , bring it out .

So you use the foot to press a little further into that twist .

You could take the arm to your lower back also .

But you want to twist , drawing this right shoulder back , getting a shoulder stretch and breathing .

Let's do three more deep breaths .

Gonna press a little further into that foot .

Enjoy that twist .

You want to go into areas that have not been touched perhaps ever or in a very long time .

All right , let's return back to child's pose .

Reach forward a little further .

Feel that stretch up and down the spine .

We want to rid our spine of compression of subluxation .

All right , thread the needle on the other side .

So right arm underneath , you want to go further left leg out Spider Man , you do name here we are or take the arm to the lower back .

Five deep breaths in the nose and out the nose , really open up the sides and the lower back .

Two more breaths .

Very nice .

We're returning back to child's pose and note with these stretches .

My friends , you can hold them longer if you like .

This is your routine .

Now , take it wherever you want to go , do it anywhere at any time .

So if you're feeling it in these stretches , which you will , if you're breaking down these walls , hold it a little bit longer .

Feel free to pause the video .

All right , let's bring it up to hands and knees position .

The last video we did a bird dog .

We're going to add something .

I call the awkward airplane here to challenge the core a little bit more .

We're going to do 10 of them .

So with the inhale , bring your right leg out , left arm forward and then pull out to the side .

So you got a nice diagonal line from fingertip to the tips of the toes .

Hold it for one extra breath .

Do I come back and bring it down ?

That's one .

So go out first , straight out , opposite arm , opposite leg .

Now open .

This is right arm , left leg , extra breath .

Lift back to the center and down two .

We're going on three .

I like 33 is good .

Three is my favorite and out .

Get back and down quick shirt .

Tuck .

I got a little uh fetish with that .

All right , here we go .

Number four .

Yeah .

It's just my yoga fetish .

I bring it out to the side back to the center .

Very controlled precise movements .

Bring it down here we go with five and out diagnose .

It don't come all the way out .

Keep it nice and clean , nice and clean , moving and down .

We go hug in .

Draw out to the side , in the nose , out the nose building , core strength and balance here .

Working the glutes the shoulders and focus and precision .

So important for any activity or sport that you engage in , in your life , anything improve your performance .

I always apologize for my counting .

I'm going to do three more .

Ok .

Out lift a little higher , very good back and bring it down two more times .

Five , do that .

Really press into that arm .

Always engaging , engage , always do a little bit more and back and down one more time .

One more time .

We are doing it .

No theory , none of that .

We actually experience it .

We do it right here right now .

Together , it's a wonderful thing back and slowly come down .

Let's come to downward facing dog that deserves an extra shirt .

Tuck , spread the fingers wide , tuck the toes .

This is too much right now .

Bend your knees a little bit more .

Come back to child's pose , feet , hip width , hand , shoulder width , relax the neck , shake it back and forth .

Your goal is you're moving back this direction towards the heels you want to avoid this .

This may happen .

It means your shoulders and back .

These muscles are all very tight .

They're all , you know , crimped up .

So you want to work it this direction towards the heels .

Let's do two more breaths in the classic down dog working the heels towards the mat towards the floor .

00 , well , I thank you .

All right .

Three legged dog .

Here's an add-on inhale .

Left leg comes up .

Look at that sink that right heel down or drop the right knee to the mat .

Three more breaths on the inhale , lift the leg , exhale lengthen .

You'll feel a little pushback in your glute muscle and lower back .

Of course , that's good .

That's what we want .

We want , push back .

We want to dissolve that tension .

All right , bring the left foot down .

Let's go to the right foot .

Always balancing , inhale up .

Keep lengthening the arms , relax the neck .

Let's do two more breaths .

Three legged dog .

Try to keep the hips square too .

There's a tendency you can open up .

I mean , you can do that , but if you keep it square , we work the glute much more .

That's what we want to do .

All right .

Bring that foot down .

Let us walk or jump the feet forward .

Chair pose , bend the knees .

Let me show you a really good way to get in the chair .

You want to bend the knees first .

So press back into the glutes , happy glutes fingertips down as you inhale , lift the arms up as you exhale , press back as you inhale .

Lift .

Only the arms chair is obviously working the quads and the glutes , but it's also as fantastic , fantastic as Arnold would say for your core , your abdominals , your lower back , hips and glutes your center of strength .

Two more breaths .

All right on the exhale , tuck the chin length from the legs , diving down forward , fold and let's walk 10 times one leg at a time .

There's two you could twist if you like take it slow walking through mud .

Three for feel that looseness coming into your body .

Think of it as youth youth back in the days before you ever thought about working out .

You just got up and you ran and ran all day long .

An extra one here extra .

All right .

Now , once more chair , you're gonna like this one .

I call it Samudra chair .

Come up , hold the chair or to really open up your upper body , lace the fingers together behind you , drop those hands back .

You can bring the palms together too if you like what happened to the sun .

Here we go .

Two more breaths that keep the integrity .

Always of the pose .

My friends now , Mudra forward full , diving down .

Oh yes .

Knee is a little bit soft on the inhale .

Lift the arms to the sky , on the exhale .

Draw them towards the back of the head .

If this is too much , just cross your arms right here .

There's always a modification .

Modify any time you need to .

That's the benefit of doing body weight only routines you don't have to extract yourself from a seed , you know , a seat , a machine or put dumbbells back or switch , you simply modify or add on in a split second .

Two more breaths .

All right .

Release the arms , drop them down and once more chair for two breaths , arms forward and diving down forward , fold , you're going to rise up one vertebra at a time , chin to the chest and roll the shoulders back and down .

Do that one more time .

Shoulder rolls , great little posture adjuster .

Let's tuck the chin again to the chest .

Diving down one vertebra at a time .

It's like a bendy straw just as you come down .

Now , take the hands forward , step back and remember this pose downward facing dog .

Ok ?

We must do a plank , never be afraid of a plank .

Anyone can do them .

There is always modifications , inhale forward , sometimes called high push up position .

Hands are under the shoulders , elbows are in , draw the shoulders back and press the heels back .

Modify by bringing the knees right down here a little bit behind the hips as we scour our surroundings for Elk and Fox .

Ok .

Comment below .

Where are you doing this routine from ?

I'd love to hear where you are in this , in this world .

Shoulders back , press the heals back .

Five more breaths .

Every exhale , give your abs a squeeze .

So flex those abs as the breath is leaving your body and with each inhale , think of drowning every muscle , every muscle in the oxygen , every single muscle .

That's what you want .

Breathe out .

The fatigue , breathe in the energy one more breath .

All right .

Take it back .

Downward facing dog .

Let's go to Crescent lunch .

So what we did already inhale is adding on the lunch .

Left leg comes up three legged dog .

Exhale left foot , forward , line up the ankle and the knee and press that back heel towards the mat .

Fingers can stay down or fingers or hands on the leg .

Just the blouse or you could take the arms all the way up , shoulders are down , press that right heel towards the floor .

You get a good stretch in your hip , flexor right here , lunges are great for runners .

If your knee is having problems most of the time , it's an imbalance or a weakness in the muscles around it .

The quads , the glutes , the hamstrings , the ligaments , the tendons , everything .

So , so it's great at working all those muscles as well as the core and your focus and balance .

Let's do a prayer , twist , hands together , bring them down .

We're going to exhale , twist to the left .

So take your right arm gently on the leg without squashing that leg and draw the shoulders back , keeping the integrity of the lunch three breaths and we connect all of these poses together , just connect them in a nice sequence without wasting a second .

Always , always doing something so good for your body .

All right , turn it back to the front , take the hands down , step back , downward facing dog .

All right now , balancing , doing both sides , inhale right leg up , three legged dog and crescent lunge on the other side .

There we are shoulders are back , stretch that leg , fingers down , hands on the leg or if you dare my friend bring him up , but don't forget to give this video a thumbs up .

Give it a big thumbs up .

We appreciate that .

Share it with all your workout buddies .

All right , one more breath , one more breath , reaching back with the inhale .

And then we go in to the prayer twist .

There we are .

Don't be afraid if you got to place your hands down , do what you have to do .

Oh Hey , OK .

Hey , what's going on here says Lois .

Here we are .

Draw off the shoulders back two more breaths .

It's a beautiful thing .

My friends .

All right , bring the hands down .

I want to show you a Vinyasa power flow .

This I do a lot of power yoga videos .

There are some on this has fit channel as well and on my own .

So step back to plank position , you're going to press forward any time you want to drop your knees , but we get strong so fast doing these workouts , shoulders in front of the rest , we're going to lower down elbows , hugging the ribs into the sides .

This is called hover or chata .

We come all the way down tops of the feet on the map , lift up into cobra , shoulders are back , lifting or upward facing dog , squeeze the glutes huge stretch for your back , your abdominals , your chest .

Also a great way of engaging your upper body .

Ok .

Now , lower back down shark pose with the bow option .

We're almost there .

My friends bring the eyes to the mat , bend the legs and the exhale reached the arms back .

If you are able , you can lace your fingers together .

There's that mood drag and lift the head , chest and shoulders off the mat .

Eyes are still on the mat .

Think of holding a tennis ball between the chin and the chest and you don't do that .

Ok ?

You working out with your dog too .

Keeps it interesting .

Now , you can stay here or go to the bow bow pose right hand , right foot or ankle , left hand , left foot or ankle .

This one , I need to work on more , but hey , we're here doing it .

So that's all we can ask .

Inhale , lift up toes up towards the ceiling .

Big quad stretch , quadriceps , chest , do three more breaths .

So either pose , pick your pose .

00 , I don't want to get out of the pose .

It's so nice .

Can't live without it .

That's where you want to be .

All right .

Oh , I need a heart step it back .

Child's po is my friend really stretch it back .

Let's sway side to side fingers , forward , shoulders back .

Let's do one more pose , one more big pose here .

The last beginner yoga we did a half boat .

I'm gonna give you a full boat option .

So draw the hands in little shoulder roll here , everything's loose , walk the knees forward , come to a seated position and let's go boating .

Get those pockets in there .

Ok .

Let's get to it in style though .

The proper form lift the arms up , shoulders are relaxed .

Feet are flat .

If you feel really , really tight in the back , keep the feet down for this .

Ok ?

And work your way up on the next inhale to go further .

Here's half boat , the feet come up and now the emphasis goes into the core right in here .

Keeping you centered , stabilizing your body .

If you want to go to full boat , classic yoga pose on the inhale , extend the legs .

No , no , no , no , no , no , no , no .

There we go .

Be the boat .

Danny be the boat .

Arms can be here .

Hands can be here or arms up .

Let's do five breaths .

A lot of shaking .

A whole lot of shaking going on .

That's good .

Working past those thresholds .

I have the post thanksgiving shake going on that don't sacrifice the breath two more breaths .

Ok ?

Bring it down for a moment .

Reach forward , grab the toes , feet or ankles .

We call this the folding leaf stretch to do a little walk with the legs like we did in forward , fold at the beginning of the class .

It will work .

Well , as I said , we never stop moving , we never stop .

Every second is filled , doing something that's good for all of us .

Four more steps .

One , two , three , four .

Let's do that boat one more time .

Let's do it one more time .

Come on , let's do it .

Let's get serious .

Here we go .

Get the arnold in with the yoga .

So arms up , go back into your one before your option from before or if you want to go to this or even into full boat .

Five breaths .

Practice makes perfect as they say , be consistent .

Do these routines every day with your normal workouts and you will feel very profound improvements in areas .

You never thought we don't even think about these because we haven't done them yet .

That's why experience is so important .

Two more breaths ?

Oh OK .

My friends , let's finish off in our original pose .

Our beautiful child's pose .

So bring it back .

Here's a nice little movement .

I teach this in my live classes a lot .

So hands are down , fingers are wide , back and forth .

We're going to inhale forward .

It's a modified updo , dip the hips a little bit shoulders back , nice stretch for your back , for your shoulders .

And it gives you an opportunity to really lengthen into that child's pose .

Meaning when I come back , I take my hands even further forward .

That's cool .

That's crazy and so back and forth .

All these things you , you discover as you do them like that feels really good .

I want to chase that some more .

Let's do it two more times .

Each one .

So for you can do a follow up dog if you want lifting up , I show you that because you do this a couple of times .

You're gonna want to do that .

Your body's gonna yearn for a little bit more .

All right , one more time , my friend , ah and bring it back , finish in true style .

We want to leave here feeling energized and focused with mental clarity .

So I'll bring the feet down , come to forward fold , rise up chin to the chest , one vertebra at a time , ah shoulders back and down my friends and you are ready for the day .

All right , my friends .

Thank you so much for joining .

Remember the original beginner yoga link is in the about section below .

Make sure you check in .

Let me know where you are working out from in the world .

Subscribe and like , subscribe to the habit channel and my channel and say hi to Addie with Christmas and the holidays .

Pretty much here .

I want to introduce a perfect stocking stuffers is my best selling book Power Yoga for athletes available at Barnes and Noble books a million or at sea fitness dot com .

We'll put the link for that down below .

Also over 100 poses 25 .

This must be the sunscreen over 25 flows and training logs for every sport .

Great for every fitness level , every age , power , yoga for athletes .

And I would like to wish you a very , very happy Thanksgiving and Christmas and the rest of the holidays and we'll see you real soon .

My friends , God bless .