Yoga for Beginners _ Beginner Strength Building Yoga Routine

Welcome to yoga .

You won't need anything for today's video , but here are some optional props that I recommend .

So pause the video here to grab your things .

Otherwise , if you're ready , let's begin , meet me in an extended child's pose .

So from a tabletop on your hands and knees , separate your knees wide towards the edges of your mat and bring your big toes of touch behind you .

They don't need a touch , but your shins should be like a v then sit your hips back towards your heels , walk your hands forward and rest your forehead down onto the mat to completely relax into place and your hips may not touch your heels .

That's ok .

And if this still feels too intense of a pose to start , you can always stack your fists underneath your forehead for a little more support .

This is a resting pose .

So take a big breath in through your nose and out through your mouth .

Relax again in , through your nose and out through your mouth .

Let go one more time in through your nose , out through your mouth and be here now and seal your lips .

Continue to breathe in and out through your nose and rise up into a tabletop position on your hands and knees with your knees directly underneath your hips .

So your thighs are parallel with each other , your hands directly underneath your shoulders .

So your arms are parallel with each other .

Fan , your fingers out wide , gripping into your hands so much that the pads of your fingers are turning white underneath each of your fingernails .

These are strong hands .

I call this Yogi hands and your hands and wrists will get stronger every time you use Yogi hands on your mat .

Now , look at your elbows , make sure you're not resting in locked elbows .

There's just a tiny little bend just enough so that all the muscles around your elbows are engaged and they will strengthen and support your elbow joint over time .

Then with these strong arms , strong hands , hold your navel in towards your spine .

This will help to lift your belly up and hold your core into place .

So you're not letting your belly droop down towards the mat , your core is engaged .

Then keep that engagement and extend your right leg straight behind you , driving back through your right heel .

So your leg is in line with your spine and hold , keep your belly pulling in neck is unlike your spine .

Yogi hands are strong on your mat .

Three two one and lower your right knee back down into your table top and switch sides , extend your left leg straight back behind you drive back through your heel , left leg in line through spine and all the rest of your table top is still strong and engaged with your belly pulling in and your breath calm .

Three two one , come back to tabletop well done from here .

Walk your Yogi hands forward , one hands , distance and shift your hips forward into a modified high plank .

So your knees are still down on your mat .

But your plank that straight line is from your knees through your hips , through your shoulders to the top of your head .

So you might need to lift the back of your head up to bring your neck in line .

Now , if this is the first time doing this video with me , then I want you to take a seat and watch this next part .

Otherwise , if you want to do it with me , then from here , I want you to keep the plank in your body as much as you can and just bend your elbows directly back as you lower down halfway until your elbows touch your ribs and then stop there and hold , this is modified low plank and then lower all the way down to your belly .

Well done .

Now , press back into your hands to lift up into your table top and then take a seat on your heels or just stand on your knees and just shake your hands out that high to low plank , just bending your elbows back and lowering your plank halfway down is a common sequence of yoga poses that you'll see in a power yoga class .

So it's important that you learn how to do them properly and we're modifying so that we can build a foundation of strength .

So if you watch the first time through , come and join me for the second time , if you've done it the first time through , come and join me for the second , let's come forward into a high plank together , modified with our knees down .

Find that flat back as if there's a plank of wood , touching the back of your knees , your hips behind your shoulders and the back of your head .

Maintain that plank and bend your elbows directly back as you lower your body halfway down towards the ground .

Pause when your elbows touch your ribs , then lower all the way down to your belly .

That's a lot of work .

But you did it from here , set up for a low cobra , keep your hands underneath your shoulders and zip your legs and feet together to touch behind you and press the tops of your feet down into the mat .

So much that your knees lift up slightly , keep pushing down through the tops of your feet and keep your legs engaged this way and then pinch your elbows together behind you as if you were trying to get them to touch and feel your shoulders open up .

Now , use your back strength to lift your chest and shoulders up off the mat and keep your gaze just a few inches out in front of your mat .

So you don't crane your neck .

The strength of your back is keeping you lifting in this pose , even with your hands down on your mat and feel yourself gently bob as you breathe .

This is called low cobra or three .

You should feel the strength in your back two but not strain .

If you're feeling strain , you need to lower down a little more one release and lower your right ear down to your mat .

Take your arms long down by your sides and let your feet fall open for a belly Shabana , a pose of complete and total relaxation .

But if this feels like too big of a stretch on your neck right now , then bend your left arm to place your left fist underneath your left shoulder .

And that will help to reduce the intensity of the twist here .

Completely relax if only for a moment and then draw your chin back .

The center , plant your hands underneath your shoulders and let's set up for a second low cobra .

So zip your legs and feet together , press the tops of your feet down , keep your legs engaged this way and peel your chest up off the mat with your hands , touching the map , but you're not pressing into your hands .

Neck is in line with your spine .

You're not crunching your neck to look forward instead just look a few inches out in front of you .

Feel yourself bob with your breath .

Three .

See if you could lift a little bit higher .

Two , one release and lower your left ear down to the mat for another belly Shabana arms long down by your sides .

Feet fall open .

Total relaxation .

Then draw your chin back to center , plant your hands underneath your shoulders , press into your hands to lift up into a tabletop and then set up extended child's poses with your knees wide , big coat together behind you , sit your hips back , walk your hands forward , rest your forehead down onto your mat or on stacked fists and feel your breath as it creates space in your lower back .

The secret to strength is the ability to hold yourself up when gravity is pulling you down .

And it doesn't matter if you modified or made it easier or you took a break , you showed up and you held yourself up even as gravity hold you down , then slowly rise , find any comfortable seated position that serves you so you can sit up tall with your eyes closed and bring your hands together .

At heart center .

There is a place inside of you where the entire universe dwells .

This place is of love , light , truth and peace when you are in this place in you and I am in this place in me .

We are one .

I must stay well done .

Hi , I'm Sarah Beth and I'm here to help you get fit , happy and healthy through yoga .

I created this beginner level yoga video as an easy and fast way to wake up your body and increase your flexibility and strength .

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