20 minute Ashtanga Morning Yoga Flow for Beginners

Please make your way to the top of the mat , bringing the hands together into Angeli Mudra .

Prayer hands , sing of silent meditation to yourself and release the hands to the side .

First movement .

Inhale , taking the arms up , palms , touched above the head .

Exhale , lowering down , inhale , lifting the hat up and exhale .

Step the right foot back , lowering down to a low push up , inhale , pulling the heart forward and up .

Exhale , taking the hips back and up .

59.08 --> 120.61

Release the hands to the side and again , inhale , taking the arms up , exhale , lowering down , inhale , lifting the head up and exhale .

Step the left foot back , lowering down to a low push up , inhale , pulling the heart forward and up .

Spinal twist , bend your left leg so that your knee is on the floor and your left heel is touching the side of your right buttock , bend your right knee and bring your right leg over the left leg , putting your right foot down just to the left of your left knee , bring your left arm to the right and over your right knee , press the elbow of that arm back against the right knee and slip your hand in between the left knee and the right ankle , grasping the kneecap firmly with your palm , turn your head to the right and twist your face , shoulders and hold torso to the right unwind , reverse legs and arms and do the pose to the left side .

Now , spine twisting pose is the only exercise that twists the spine from top to bottom .

At the same time , it increases circulation and nutrition to spinal nerves , veins and tissues and improves spinal elasticity and flexibility .

In addition to the flexibility of the hip joints , blowing in firm pose , kneel down Japanese style with your spine , very strained and hands resting on your , begin to blow your breath vigorously through your lips as though blowing out a candle .

Concentrate on your exhalations , pulling your stomach in firmly and then immediately relaxing your stomach and contract it firmly with the next exhalation .

Inhale , lifting the head exhale , lowering down , inhale , ticking the arms up , palms touch above the head .

Exhale , releasing the hands to the side .

Repeat this 60 times slowly and rhythmically giving each exhalation one count .

No , I

Fire , exhaling the breath completely walk , step , jump the feet forward , inhale , lifting the head up , exhale , lowering down , inhale , taking the arms up palms touch above the head .

Exhale , release the hands to the side .

Last one .

Inhale arms up palms touch exhale , lowering down , inhale head lips , exhale , walk step or jump back , sliding the feet back .

Yogi's choice in hell .

Pulling the heart forward and up , exhale hips back and up one , two , three , four , I exhale the breath completely walk step or jump the feet forward .

Inhale , lifting the hand exhale , lowering down , inhale , taking the arms , up , palms , touch above the head and exhale , releasing the hands to the side .

Mascara inhale , bending the knees , taking the arms up palms touch , exhale , lowering down in hell .

Lifting the hat up , exhale .

Walk , step , jumping back , lowering down to a low push up , inhale , pulling the heart forward in up , exhale the hips back and up her right foot , steps forward , bending the knee inhale , taking the arms up palms , touch above the head .

Exhale , stepping back , lowering down to a low push up , inhale , pulling the heart forward and up , exhale the hips back and up .

Left footsteps forward , inhale , taking the arms up palms , touch above their head .

Exhales , stepping back , lowering down , inhale , pulling the heart forward and up .

Exhale the hips back and up five breaths , one two , three , four , five , exhale the breath completely looking in between the hands , walk , step jumping the feet forward , inhale that up , exhale , lowering down , bending the knees , inhale , taking the arms up palms touch above the head .

Exhale straight in the legs , releasing the hands to the side and inhale , bending the knees , arms up palms , touch , exhale , lowering down , inhale , head up , exhale , walk , step jumping back , lowering down to a low push up in hell , pulling the heart forward and up , exhale the hips back and up the right foot .

Steps forward in between the hands .

Inhale , taking the arms up palms , touch exhale , stepping back , lowering down in hell .

Pulling the heart forward and up , exhale , hips back and up , left footsteps forward , bending the knee inhale , taking the arms out palms , touch , exhale , stepping back , lowering down , looking forward , inhale , pulling the heart forward and up , exhale the hips back and up five breaths .

One two , three , four .

I exhale the breath completely walk , step gently the feet forward .

Inhale , lifting the head up , exhale , lowering down , inhale , bending the knees , taking the arms up , palms touch above the head , releasing the hands to the side , straight legs .

Last one , inhale , bending the knees exhale , lowering down straight lakes in .

He lifting the head exhale , walk , step , jumping back , lowering down in hell , pulling the heart forward and up , exhale the hips back and up right foot steps forward , bending the knee inhale , taking the arms up , palms , touch exhale , stepping back , lowering down to a low push up , inhale , pulling the heart forward and up .

Yoga .

And the first beginner's yoga starting stretching , flexible body .

The first episode only warm up exercises .

First in the country , I warm up exercises , important body flexibility , first , warm up exercises , warm up exercises and important .

So first we'll start with warm up exercises .

Let's begin with that ready .

Hm .

Yeah .

Oh .

Inhale , exhale , lowering the head down one two three four five .

Inhale .

Head up .

Exhale , releasing the hands inhale , rising up , closing the feet , right , footsteps back , right toes turned to face the back of the room .

Exhale extend down first two fingers , grabbing a hold of the big toe looking up towards the left thumb , one two three four five inhale .

117.239 --> 210.3

Let's start so warm up exercises in the first warm up exercise , relaxation post , then download part two warm up exercises on the body and it could have like a blood circulation could have on the area and a mouth effect of a damage of exercises .

So first warm up exercises and important in the country , yoga up exercises .

So let's start with warm up exercises with our program starting .

So we'll start that when a body , ok , stiff and straight and exercise , inhalation and exhalation .

So breathing is compulsory .

The stack first madam leg .

So this exhale the next leg again .

Rising up right toes turn in left toes turn to face to the front of the room , taking the right arm across the left knee if you need to lower down the right knee .

Five breaths .

One two , three four , five in hell .

Raising up and exhale .

Stepped the feet to touch at the top of the map .

Pro wide legged forward , fold , right .

Footsteps back , catching the waist exhale , lowering the hands down to the floor .

Inhale , lifting the head , exhale , lowering down , tipping the weight into the toes .

So circulate .

So there is no need to hurry up , inhale , exhale , then half circle , half rotation to your legs .

Ok ?

Like this app down up down , up , down , up , down half circle with bread .

Exhale , catching the waist inhale , lifting the chest exhale , lowering the head down again , weight into the toes , one two , three four five , inhale .

Rising all the way up .

Exhale , C inhale , arms spread , exhale , locking the hands together behind the back .

Inhale , lifting the chest exhale , lowering down , keeping the palms squeezing together .

Continue , then full circle three times , then anti clockwise .

OK .

So then they like me .

Just hold for some time .

No issue .

Then , so then one to three , one to three , then 12 , three , one to three .

And we are coming to our stretching .

Exhale , lowering down one two three four five .

Inhale .

Raising up right toes , turn in left toes , turn to face the front of the room .

Exhale .

Lowering down , looking towards the big toe , one , two , three , four five inhale .

Rising up and exhale .

Stepping the feet to touch at the top of the map .

Yeah .

Now , yes .

Anti clockwise .

Now , hands fingers , knee .

This way .

Just the we benches column .

One two three four , five , inhale .

Rising up first finger and thumb , touch hands to the knees , one , two , three , four fine .

Lifting up one two , three , four , five .

Briton could a brand chess coom she's in when a hand put almost fingers to now hands this way when I , the next , when I'm first you can OK , I can next once to three , four , no one true .