Step 1 - Flow with Breath _ 7 Day Yoga for Pure Beginners _ Begin Here _Yogbela

Hello , everyone .

Welcome to Yola .

I am Preti Ara .

He has seven day yoga journey for beginners .

Actually , it is for pure beginners on yoga practice and practice the disconnect and reconnect series .

Seven steps may divide a body parts , go active muscles , go feel beginner series go first .

A body is a fight .

Please do not try to push yourself too hard , go very easy with yourself soft on yourself slowly up company body can start understanding connection , create and the second thing proper , it is OK .

Stick to the easy version of that posture or feel free to take breaks .

Theme of today's session is flow with breath .

Today's session is more about dynamic movements .

The A session may breath awareness .

Today's session is more about movement , less about holding the first session .

The first start here sit comfortably .

You can go for this position where your left heel goes close to the groin , the right heel out and both the heels are in one line .

This posture gives you better stability as compared to the cross leg .

One here , your knees are a little higher .

Whereas in this one knees go even closer to the floor .

Sit comfortably spine , uplifted shoulders , rolled back , join the tip of the thumb to the tip of index finger , back of the hand resting on your knees , keeping your chin parallel to the floor , close your eyes , watch your pre leave all the thoughts at this moment .

Entire focus should be on your breath .

Being with your pet base of your body is grounded .

You have a nice tall lengthened spine .

Now set the intention for today's practice .

Just tell yourself how you want to take up today's session with what intent or what do you want to achieve ?

Is it emotional strength , mental strength or physical strength or if you have any other goal in your mind , join your bums to the chest center , gentle blinks , open your eyes , number still .

Ok .

Interlock your fingers with an inhalation , extend your arms up , exhale , relax , place your palms on your chest , elbows , relaxed again , inhale , exhale , inhale , exhale two more times .

Inhale up eggs .

He'll relax .

Inhale , exhale .

Now , for the next practice , right palm to the right side with an exhalation later stretch like and then the other side .

So when you are in the center inhale and when you go for the later stretch , exhale , like inhale , exhale , inhale , exhale .

So this is again , dynamic practice .

Let's start right palm to the right side .

First , inhale , exhale , inhale , excel , inhale , exhale .

And where are you feeling it here ?

You should feel the lateral stretch in your side .

Inhale , exhale inhale , exhale , inhale , exhale , inhale , exhale , inhale , inhale , exhale , stay there .

Breed one , keep breathing normally two , three , four and five .

Center inhale exhale breed one , two , three , four and five .

Inhale exceed .

Now we'll go for the neck movement .

So first inhale exhale , turn it to the right side .

Inhale , center exhale , inhale , exhale , inhale , center exhale to the left inhale center exhale to the right inhale .

Who inhale exhale hold , stay there .

Breathe one deep breads or you can go for natural breads completely .

OK .

Two , three , four and five .

Inhale .

Center to the left .

Breathe one , two , three , four and five .

Center exhale .

Now on your side .

So turn your head to the side , you can place your left fingertips down , use your right hand to press so that you feel good amount of stretch here in your left side of the neck .

One to feel it .

Three , four and five , center relax .

Now , same on the other side , right fingertips down , turn your head to the left with your left hand press , feel the stretch one , two , three , four and five .

Inhale .

Exhale center release .

Now we'll go for some standing dynamic practice .

So stand up , keep your feet more than your feet apart from here .

You will extend your arms up your knees , slightly bent and push your hips forward , pushing hips forward , will keep your lower back safe .

So that's how you will back bend .

And with an exhalation slowly go down and then your arms , they go like this .

So with an inhalation , you have to come up , knees bent , hips , forward , bend forward with this , this is the dynamic practice which will prepare your spine for forward , bent and back bent .

OK .

So we'll go extend your arms up .

Inhale , exhale , inhale him in his exhale , inhale , exhale , inhale , exhale , inhale , exhale , slowly release , bring your feet together , send one leg back and put the hands at your waist .

It's a medium stance between your legs , arm set , shoulder level .

Another dynamic practice in this one , we'll again go for the lateral stretch like this .

Inhale , center exhale , lateral stretch .

Inhale , center exhale .

That's how the practice looks like .

So I'm at shoulder level .

First , inhale , right , inhale , left center , right , center left , keep looking forward , right , center , left , center , right , center , left , center , right , center , left , center , right and hold , stay there , hold lower abdomen , pulled in body in one line , straight line , gaze forward and breathe one .

Feel the stretch in your left side , two , three , four and five , center exhale left breed one , two , three , four and five , center exhale release .

Now we'll go for a twist place your palms like this feet little closer but more than hit it apart .

Now , when you twist to the right , I think I should show you from the side first .

Inhale , exhale , twist open your chest to the right side and look back .

Center exhale to the left inhale , center exhale inhale , exhale .

That's how the practice looks like .

So we'll do it together .

Keep your feet wide arms at shoulder level .

Inhale , exhale .

Center , exhale .

Center , right , center , left , center , right , center , left , center , right , center , left , center , right , center , left , center , right and hold , stay there .

Open your chest .

More .

One , two , three , four and five .

Center left , one , two , three , four and five .

Center hands at your waist .

Feet together , relax .

Release your arms , relax .

Just watch your breath .

Now from here , spread your legs wide , more than hip with apart , but less than matt with a .

Now from here to lock your fingers with an inhalation .

Extend your arms up .

Leen exhale squad down halfway inhale up , exhale , inhale , exhale , inhale , exhale , inhale , exhale , inhale .

The next round you are going to hold , exhale , hold one only if you can , if it hurts your knees .

In that case , you can skip this practice two , three , four and five .

Inhale up .

Exhale both the hands at your waist feet together , bent forward , put your palms down one leg back , other leg back and lie down on your abdomen .

Now , from here , place your palms either side of the chest , elbows , close to your rib cage , feet slightly apart so that no pressure comes on your lower back with an inhalation .

Lift your chest up halfway , exhale , put your forehead down , inhale up , exhale and feel your back muscles .

Inhale up , exhale , inhale up , exhale , inhale up .

Now from here , place your forearms down in such a way that your elbow comes right under your shoulder .

From here , press your palms into the mat , lift your elbows off .

So this is called , we are practicing today , Buana one , two , three , four and five .

Slowly release with an exhalation and relax .

Now , from this position , when you write me with your right hand , grab your right ankle , extend your left arm forward over your head with an inhalation .

Take your left arm , head chest and both the legs off .

Exhale down .

We'll do it three times and the third time you are going to hold , inhale up .

Exhale , inhale , exhale , inhale up and hold one , two , three , four and five , softly release .

Now on the other side , right on forward , bend your left with an inhalation up .

Exhale , inhale two , exhale , inhale three and hold , keep breathing one , two , three , four and five .

Excel release feet together .

Now from here , turn around on your spine .

Bend both the knees , relax your lower back .

How would you relax your lower back ?

Try passing your hand under your lower back and you should not be able to pass .

So try that , try reducing this cover of your spine by tucking your pelvis .

Just relax there .

Now , straighten your legs , toes flexed towards you , extend your arms up , palms facing up .

We'll go for leg raising from here .

Inhale , extend your right leg up .

Yeah .

Exhale down by chance .

If you are finding it too difficult .

In that case , you can keep your left leg bent and then raise your right leg up .

Inhale , exhale , inhale , exhale , inhale three , exhale , inhale four , exhale , inhale five .

Hold right leg bent .

Hold that's completely fine .

That means your hamstrings are little tight with tractors for better one breathe there , toes flexed towards you and don't let go of your left leg .

Ok .

There also you will see left toes flexed towards you two , three , four and five .

Slowly gently release within exhalation with control .

We together .

Now on the left side in hail , exhale , inhale , exhale , inhale , exhale , inhale four , exhale , inhale five and hold , stay there , breathe there .

One , two , three .

And by chance , if your leg is shivering , that is also fine with practice , you'll build up enough strength that it won't shiver four and five .

Now with an exhalation , slowly released , bend both the knees again , reduce the arch , reduce the curve of your lower back , release your left leg , hug your right knee to the chest with an exhalation .

Inhale , exhale , bring your nose close to the knee and breathe here .

One , two , three , four and five .

Inhale , head down .

Exhale , release your right knee to the left side and open your chest .

Extend your right arm to the right , turn your head to the right side .

Feel the twist in your spine .

One , two , three , four and five , slowly center .

Now change the other side , bend your left , release your right , hug your left knee to the chest with an exhalation .

Inhale one , two , three , four and five .

Inhale , head down , exhale , drop your left leg to the right side , open your chest , extend your left arm to the left side .

One , feel the twist two , three for and five center and now hug both the knees to the chest in a relaxed way .

This practice will help you in releasing all the tension from your lower back .

Release your legs in , spread your legs wide , your feet bat with the part to swing either side , palms , facing up , fingers naturally curled , allow your armpits also to breathe .

Do not hold on to any tension .

Just relax and let go with every inhalation , feel the expansion of your abdomen with every exhalation , your abdomen sinks down into the mat .

Observe this abdominal movement while you are breathing facial muscles , completely relaxed .

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The moment you feel comfortable sit up in Sukha , keeping your eyes closed .

Take a moment to acknowledge the experience of last practice .

Think of you when we started the session and now when we have completed it , change which has come in the state of your mind .

Hands at the back , grab your opposite elbows , inhale chin up , exhale , bend forward .

Send your gratitude to the universal energy being thankful to the mother earth slowly come up .

Release your hands , rub your palms nicely , generate the heat transfer this heat to that body part which you want to heal .

For emotional strength .

You can place pumps on your chest .

Once again , rub your palms and this time c your eyes absorb the wa and cut your eyes .

Do not press your palms against your eyes , looking straight into your palms gently , open your eyes , palms to the chest center .

Thank you so much for your practice .

So step one of your yoga journey experience , comment section may share the soreness experience , which is completely fine practice .

Just make sure that you keep yourself hydrated , eat well and sleep well , upper body .

So I'll see you tomorrow till then .

Take care .