hello and welcome to this yoga routine for beginners this is a full body practice to teach you the foundational poses to help introduce you to yoga for day one of 30 days of yoga for beginners when you're ready we'll begin in a seated position rest your hands on your knees and then sit up tall aligning the crown of the head with the base of the spine then close your eyes to help you concentrate and we'll start with a few moments just to breathe here take a deep breath in through your nose and a slow and
steady breath out through your nose or mouth inhale deeply and feel the chest expand exhale completely as the chest deflates then as you sit here we'll practice our uai breath our Oceanic sounding breath it kind of sounds like Dar fader so create a slight constriction at the back of the throat kind of like you're fogging up a mirror you'll keep your mouth closed and breathe in through the nose and out through the nose take a deep breath in and exhale out keep this going in through the nose constrict the back of the throat and exhale
out don't worry if it feels a little strange stay with it and try to focus on the sound of the breath take one more deep breath in and exhale out then open your eyes with your next breath in reach your arms up and as you exhale place the right hand by your side and bend to the right reach the left arm overhead bringing your upper arm toward your ear and if you like you could tilt your head toward your shoulder to relax your neck we'll pause for five breaths here coming back to our U breathing
in through the nose constricting the back of the throat as we breathe out four more breaths here if you notice that the left side of the buttock is starting to lift try to ground down through that side so that you find a stretch down the left side of your torso last two breaths here final inhale finish your exhale in position then inhale to lift the arms back up lift the spine with your exhale we'll Bend to the left Place The Left Hand by your side reach the right arm overhead bringing the upper arm toward your
ear if you like you could tilt the head towards your shoulder to relax the neck then settle in for the next five breaths if you notice that the right side of the buttock is starting to lift then ground down through that side to find a stretch down the right side of your torso final breath in here exhale out inhale as you lift the arms lift the spine exhale and twist to your right place the left hand on the right knee and place the right hand behind you for support as you twist allow the hips to
move as they will focus on the spine with your next breath in sit up as tall as you can and as you breathe out see if you can find a little bit more rotation through the spine as you twist to the right if it feels okay for your neck you can gaze over your right shoulder and come back to your uai breathing in through the nose out through the nose hold for one more breath in breathe out in position and untwist as you inhale reach the arms back up as you exhale twist to the left
place the right hand on the left knee and the left hand behind you for support allow the hips to move as they will focus on the spine as you inhale sit up tall and as you exhale see if you can find more rotation through the spine twisting to the left option to gaze over your left shoulder then without forcing the pose just focus on the breath here hold for one more breath in exhale out in position then release your twist turn to Face Forward clasp your hands together and interlace your fingers and roll out your
wrists to warm them up a little bit and you can start with a slow movement and then begin to exaggerate the movement incorporating the arms and the shoulders and maybe pick up the pace a little bit then release your hands and shake them out like you're flicking water off your fingertips and we'll come into tabletop our hands and knees position so set the shoulders over your wrists and the hips over your knees and if you notice that the knees are sensitive like this then place a towel or a blanket underneath them for support spread your
fingers wide and grip them mat with your fingertips then on your inhale dip the belly down to Arch the spine and gaze forward to come into cow pose as you exhale round the back draw your lower belly in and bring chin to chest for cat inhale lower the belly down to Arch the spine for cow pose exhale as you round draw the lower belly in to come to cat keep this going in time with your breath as you inhale you Arch the spine as you exhale you round try to isolate the movement to the back
so the arms and legs are staying still it's just the spine moving one more inhale into cow pose exhale into catch then find a neutral spine coming back to our tabletop position extend the right leg and keep the toes on the mat for support as as you inhale Rock forward send the shoulders past the wrists and as you exhale Rock back and press the ball of the right foot into the floor so you find a slight stretch down the back of the leg inhale to rock forward exhale to rock back pressing the foot into the
match once more inhale to rock forward exhale to rock back press the foot into the mat then bring the shoulders back over your wrists and lift the right leg as you do this you may feel a little off balance so Focus The Gaze in between your thumbs if the balance is feeling good reach the left arm forward coming into a tabletop balance if you need a modification here you could reach the arm forward but just rest the fingertips on the mat as a way to stable ize you and then you could see if you can
bring the hand up when you're ready come back to your U as we paused here focus on pressing the floor away hold for one more breath in as you breathe out lower the hand and lower the knee to come back to tabletop good work Rock forward to send the shoulders past your wrists and try to keep your abdominals engaged think of drawing in the lower belly you could also squeeze the glutes to find more control here then bend the elbows keep the elbows close to the side of your body as you lower down to your
belly with control this is really challenging so do your best it's okay if you flop to the floor at the end then bring the forearms to the mat bringing the elbows under the shoulders for Sphinx pose if you notice any lower back sensitivity here internally rotate your thighs kind of like you're turning your kneecaps to face one another to help broaden the lower back and we'll pause here pressing through the forearms rolling the shoulders back keep your breath steady coming back to your uai in these moments where we're pausing hold for one more breath in
exhale bring the hands back under the shoulders and push back up to table tetp keeping the shoulders over the wrists here the hips over the knees extend the left leg keeping the toes on the mat for support then as you inhale Rock forward the shoulders will go forward P the wrists as you exhale Rock back and press the ball of the left foot into the mat to find a slight stretch down the back of the leg inhale as you rock forward exhale as you rock back press the foot into the mat final time inhale to
rock forward exhale to rock back pressing the foot into the mat bring the shoulders over the wrists and lift the left leg to come to a balance gaze in between the thumbs and when you feel steady reach the right arm forward you may just Begin by Reaching Forward keeping the fingertips on the mat and then when you feel steady lift the arm trying to find one line from the right fingertips to the left heel here focus on pressing through the floor and steady your breath hold for one more breath in exhale lower the hand and
lower the knee down rock forward to cender the shoulders past the wrists engage your glutes and draw the lower belly in and bend your elbows to lower down to the mat see if you can find a little more control this time it doesn't need to be perfect though bring the forearms to the mat with the elbows under the shoulders for Sphinx then press through the forearms to lift your chest inhale and as you exhale roll the shoulders back and down in inhale lift your chest exhale roll the shoulders back and down one more time inhale
and exhale bring hands under shoulders push back into tabletop then tucking your toes start to lift your hips up and push yourself back towards your feet feet like you're coming into a triangle also known as downward dog don't worry if the heels don't ground don't worry if the legs don't straighten try to make lengthening the spine your priority here line the ears with the upper armb bones and wherever you find yourself come back to your UI take a deep breath in constrict the back of the throat exhale out holding for two more breaths inhale exhale
final deep breath in exhale out look forward in between your hands and come back down onto your knees to find tabletop untuck the toes and sit your hips back on your heels reach the arms forward and lower yourself down bringing the belly toward the thighs resting the head on the mat to come into child's pose just giving the upper body a moment to relax here so no need to force anything and if the wrists are feeling a little sensitive after spending quite a bit of time on them you could turn your palms to face up
and you may find that this helps the wrists to relax a little better take a deep breath in filling your [Music] lungs and exhale slowly out and lift yourself up into a kneeling position and swing your legs around to come into a seated position bend your legs and bring the hands under the backs of your knees then roll your shoulders back puff up your chest and see if you can tilt your p pelvis forward it's just a little movement here it doesn't need to be anything major and as you exhale flex your feet and start
to walk the feet away from you straightening the legs keep the chest open keep the pelvis tilted forward this may be as far as you take it if there's room to move further you could rest the hands either side your leg and start to fold forward keep that openness of the chest keep the pelvis tilted forward and if you are folding forward relax your chin toward your chest so you're gazing at your legs deepen the breath here if having the legs completely straight is a little too intense for the hamstrings keep a slight Bend in
the knees hold for one more breath in exhale out and sit yourself back up then come and lie down on your back as you lie down hug your knees into your chest and take a gentle Rock from side to side to massage the back then keep the knees bent but lower your feet down to the mat open your arms into a t-shape let your knees fall to the right side coming into a gentle twist and we'll pause here lift the knees back up and let them fall to the left side and we'll pause here for
five breaths and lift the knees back up extend the legs and relax Your Arms by your side to find our final posture shavasana make any little adjustments you need to so that you can be comfortable and then we'll pause and be still for the next minute or so e deepen your breath wiggle your fingers and toes with your next inhale reach your arms overhead and find kind of full body stretch as you exhale hug your knees into your chest and roll onto your side taking a moment here to adjust when you're ready join me back
in a seated position ending our clasp the way we started it rest the hands on your knees keep your eyes closed for now and we'll finish this practice by taking a deep breath in and an audible breath out inhale deeply through your nose exhale inside the breath out open your eyes when you're ready thank you so much for your time and energy I hope that you enjoyed today's practice and I would love to rece your feedback in the comments section A couple of ideas you could write down something new that you learned something that came
up for you in class or maybe just write a message to someone else who may be going through this Challenge and needs some encouragement thank you again and I'll see you tomorrow
