Beginner Yoga Backbend Practice with Kino

Hey , everyone .

It's kno here .

Thanks for joining me on this new series where you get to practice with me .

Today's video is all about beginner back bent and this is a special request from my viewers on Periscope .

Be sure to find me on Periscope at Kenna mcgregor .

And you'll be able to tune into live broadcasts every day .

Back bending is an emotional journey .

One that takes you deep into the center of yourself .

One that is about finding inner courageousness , being brave on the level of your spirits .

So we'll start off nice and easy as we move into the inner body .

Remember to cultivate patience , compassion and bravery , move your hands gently together and we'll begin the sacred space with the sound on and exhale .

Tuning into the inner body , gently moving on to your hands and feet , hands and knees .

And now we're warming up the back , holding ourselves on the hands and knees position slowly and calmly in how to lift your left arm and the right foot and then in how to lift it forward .

And we'll hold this for 51 two .

Think about pulling these two parts of the body away from each other .

Three , four and five , set it back down and really come to the neutral point .

And here we go again , inhale , first touch the fingertips and the left foot , then inhale , reach it out .

One , reach , reach , reach two , three , keep reaching , cross the midline four and five back to the center stack the shoulders , keeping the belly drawn in .

And then let's do it one more time .

Reach forward and he up and this time , let's see if we can really , really reach one .

Keep your gaze forward of your fingertips , but don't look up two , three .

And this time , you could give a little pulse with your back leg just to really elongate four and five back down .

Find the center and then other side , inhale reach and really reaches time .

One .

I feel like you're stretching your body to its backs .

Back bending is creating the space and strength of the inner journey .

Two point the left toes three .

And this time give a little pulse with the back leg .

Four and five .

Bring it back in .

Slowly settle down and now exhale child's pose , give yourself a nice easy rest for a moment .

Find and tune in to the inner body .

Deep inhalation , deep exhalation , inhale , gently come up and then exhale .

Let's settle down onto the elbows , keeping the belly drawn in .

We're gonna work our way into the nice easy cobra .

So inhale , suck the belly deeply in and exhale .

Press into the elbows as you lift the knees rolling the chest forward .

One , two , three , really .

Lift your knees .

Keep the toes on the ground .

Four and five , slowly settle the ribs down .

Give yourself a little rest and we'll pop it right back up .

Inhale , deepen down as you exhale , press into the elbows , move the shoulders slightly forward as you pull the sternum forward .

One , feel like you're dragging yourself forward 23 , four and relax it down for a moment .

Now , bring your feet together , leave your chest up , move the hands back .

Inhale shabo one , bring the feet together .

Two , three , roll your thighs towards each other four and hands next to your rib cage .

One , 234 and nice , easy relax .

Bend your knees , inhale , walk the knees forward , squeeze the knees towards each other .

Exhale , child's post to release the pack .

Deep inhalation , deep exhalation , I can inhale and exhale .

Curl your toes under , inhale , downward facing dog , suck the belly in , create space through the inner body deep in hell .

Deep exhale .

Set up your right foot forward .

Left knee , down on inhale .

Let's come on up , pause and stabilize for a moment .

Suck the belly in first .

We're gonna create the length and space from the body .

Inhale .

Take it up .

One , we're gonna add in the strength in a moment .

So stay here .

2 , 30 four , curl your left toes under and inhale .

Inhale .

Pop that knee up and slowly feel the strength and the power of the legs too .

Be brave , be strong .

34 .

And let's put the knee down and exhale hands back to prayer .

Slowly , step back , exhale , let's do inhale upward , facing our first upward facing of the day .

So let's pop , pause and check it out .

Sucking the belly deeply in and exhale downward , facing .

Ok .

Step the left foot forward and the right knee down , inhale and the belly draws deeply in , inhale , hands above the head .

Five breaths .

One to create the space and the strength for opening the so and the hip three four and curl the toes under inhale .

Let's pop it up and you're gonna feel the strength .

One , two , feel the heat and perspiration coming from the inner body .

Four and five , slowly knee down , exhale .

Let's step back , try to run it on .

Let's go down , inhale upward , facing , help out .

We facing nice and easy .

Let's up the right foot and the left foot bring it forward .

Pour sometimes also called the reverse plank .

Gonna help you get your hips up and forward .

It also feels like you're lifting Shabo the first back then that we did off of the ground , hands , forward , hands back , roll the shoulders forward , the belly draws in , then inhale , lift the hips up and forward .

If it's too difficult for you , remember , you can always bend your knees to the table top .

But if possible , keep the legs straight and then lift the hips up and forward .

One , two .

Breathe into the chest , not the low belly 34 and exhale down .

Cross your feet under .

You feel a little heat and perspiration .

Remember that's where you want to be brave and be strong .

Ok ?

Now , have to curl the knees , curl the feet under this time .

Pause for a moment .

We're gonna pause .

Either you're gonna go down into if you're in a position or if that's too difficult , just sit right onto the feet and you decide which one is better for you go on and settle down into .

If you a for a moment , it'll help internally rotate the hips .

Belly sucks in and then inhale .

Come on up .

We're gonna start off with a Camel Pope in a position .

Inhale .

Lift the ribs away from the hips , lift it nice and high .

And the next he move the sarum forward and up , create the space by lifting the ribs , hands back , heels of the hands onto the heels of the feet .

Shoulders forward , five brats , one , two .

We're really using the space at the back .

But now three .

So send the hips more forward .

Inhale .

Lift your left hand up ax .

How extend it overhead ?

One , 23 , four and five , inhale , exhale .

Settle it down .

Let's try the other side , right side , up right side over your head .

01 soften through the shoulder .

Think about your scapula sliding down the back away from the midline four and five .

Inhale , come back to us and really settle in for a moment .

Then inhale , send the hips forward and up and exhale .

Let's take a child's post for a moment .

Belly sucks in and slowly down .

Let it all rest and you squeeze a little early release the back , keeping the belly drawn in , moving from the child's pose .

We're gonna reach forward , the hands , curl the feet under .

When it comes to lying down , gently down , bend the knees , reaching down for the ankles , then he'll send the hips up and forward for a nice simple bridge .

Staying here for five , calm inner awareness too .

Three belly and inside , roll the thighs towards each other .

Four and five gently sink down and now inhale hands under your shoulders , inhale , come up onto the top of the head .

And this time , let's place the elbows down with an elbow back , bend , inhale , lift your head up off the ground , bringing your hands interlocking the fingers .

One , two will play around with a couple of different head positions .

First , you're gonna gaze between the elbows and next , you're gonna tuck your chin and reach your chest back .

Three , four and , and bring the head back down .

See if you can pause here without going all the way to the floor and then leave your hands exactly where they are and move your hair out of the way and slowly calmly , the elbows in and inhale .

Let's go for a full , a full it on your eyes .

One , this is gonna be our pinnacle back then for today .

So no need to push , focus on the alignment , soften the butt .

Make space deep in the inner body .

Two , straighten your arms as much as you can .

Three , four and five .

Let's just put the head down and rest for a moment .

If your back , Ben feels good , you can walk those hands a little in and then inhale .

Let's come on up or hold the thighs inward .

Make space in the back .

One , two , think about pulling the ribs away from the hips , sending the hips forward , the shoulders back .

Four and five .

Exhale , head down , exhale all the way down .

Pause for a moment and thank your spine .

Think about gratitude for the space of the practice .

Feel the heat movement through the body , gently pull the knees into your chest , hiking yourself in .

You have a little rock side to side .

Doesn't matter how deeply you went .

It's about creating health , a healthy body and a strong mind .

Pause for a moment .

Calmly , bring your legs up hands next to you .

Deep , breed your Karan for a couple of breaths to help stabilize the lower back .

Make sure your lower back is pressing into the ground .

Two point the toes , three , squeeze the thighs towards each other .

Four , nice and easy , pale over the top of your head .

Interlock your fingers roll one , two , a nice easy plow pose three to her and pack your knees , squeezed in your head .

One , two , sorry four and straighten the legs slowly relax .

Fattening the knees , stretching them out .

Come into the middle of your mat , close your eyes and let's have a nice big inhale and a nice big exhale one more time .

Inhale and exhale and feel a vibration like happiness as though all those back friends stirred some stuff up on the inner body .

Let that wash over you like a wave of white light , leaving little prickly feelings of happiness like an open heart and a clear mind .

Let a warm smile rest on your lips deep from the center of your heart .

And on the next exhale , bend the knees and elbows , pull the knees gently in rolling on to your right side .

Come on up to a comfortable seated position and allow yourself a few moments of inner reflection .

Never judge your back or force your spine .

Instead think about back bending as an experience of inner courageousness .

Be strong enough to accept wherever you got to for that day , never force the body .

But instead surrender , surrender your will into the power of divine , will surrender the ego and burn it up with the back bends .

Let go of everything that stands on the way between you and your happiness .

Let go of pride , negativity , anger , resentment of any kind , replace it with the open vibration of love , kindness , and compassion .

And let that be your seed of inspiration for the spiritual life , move your hands gently together in hell .

Thank you so much for letting me be your guide into the inner tradition of yoga day .