yoga for beginners

we're in the article today with a gentle yoga sequence for you. this practice is great if you just have a little bit of time, and you want to you know have a little bit of yoga go a long way.

there's no vinyasa flows in this guy so it's pretty good on the wrist. and it's really great for beginners. who is growing their practice and wanna spend a little more time on the foundations and kind of low to the ground, building our practice from the ground up? all right?

So these days we're going to start in a pleasing, at ease, move-legged role. experience unfastened to boost your hips up high on a blanket, a block, a pillow, and the way to form of spot in case you want to do this is you feel like your back, your spine is kind of pulling you back, and you need a little lift in the hip so you can sit up nice and tall and allow the legs to fall down.

so just kind of takes a second, again, no rush today. nice gentle practice. to observe what is going on inside the decrease body.

how it's linked to the lower back frame, after which permit that records to tour up yonder. so take a while after which while you arrive move ahead and find a gentle elevate in the heart middle, the chest. opening up through the front body here. lifting. then on your next breath take a big breath in and inhale., we're going to loop the shoulders, forward, up, and back.

nice big circle. and again, inhale reach the shoulders forward’ and up and back.

then one more time. the big circle in the shoulders. then allow the hands to rest. gently wherever they naturally lie. Close your eyes, trust. and start to deepen your breath, observe your breath.

 If you're familiar with your breath, maybe you play a little bit with that here. Maybe you just finally take the deepest breath you've taken in all day. a nice cleansing exhales out through the mouth, perhaps.

A couple more here. I'm just taking in how you feel, at this moment. I'm taking around taking in my surroundings there's a slight drizzle. there's all this hubbub around me. So simply absorb where you are now, actually. start to deepen the breath bringing a few fresh oxygen. fresh flow into your body and expanding your awareness, let's think to the sounds, noticing the quality of air in the room.

take one more breath here and we'll begin to drop the chin to the chest. Keep the shoulders drawing back, just stretching through the back of the head. I am going to bring the arms gently to the at the again of the neck right here, the atlas, you may interlace, after which i'm now not going to pull or tug I'm just going to have a fun little dance with gravity today so chin to chest letting the weight of the arms gently meltdown, breathing deep.

 one more breath here. then roll up tall through the spin. lengthening through the neck as you lift the head and we're just going to stretch the fingers high up towards the sky, big, big stretch here spread your fingertips, reach, reach, reach, take a deep breath in and then exhale, bend the elbows slight back bend here as you lift your heart ground down through the tops of the highs thumbs go back, pinkies forward. huge breath in, big breath out sends you to all fours. awesome move nice and slow enjoys each transition in and out of things. this time is for you so enjoy your practice.

Spread the palms super wide,knees underneath the hip points,wrists directly underneath the shoulders so again, no rush today, take you time and then when you arrive we're just going to

shift the hips a little left and proper.simply checking it out, noticing if the feet are coming in or splaying out.

See if you can find two parallel lines here, toes pointing straight back. Mmm, smells like incense, there have to be some thing clearly out right here that smells right.

Then we'll bring the hips back to center.

Everyone bend your elbows and then press away from your yoga mat as you find length through the neck.

So you can take a second to look at the video of course and then when you feel like you've got your bearings

send your gaze straight down remembering that the neck is a nice long extension of the spine.

Deep breaths here, super important to breathe,it's not easy but nice conscious breathit's why we're here and it's what supports the practice.

So gentle rocks now, front to back,just stretching through the arms,noticing if you're really heavy on your hands

if you may discover that resistance pressing far from your yoga mat creating a pleasant long line from the crown of the pinnacle to the end of the tailbone.