- 4 weeks ago
Easy Home Workout for Beginners No Equipment Needed🍁
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00:17My name is Christina and I'm so excited to join you today for this 15-minute introduction to yoga
00:23where we place emphasis on some gentle stretching postures. This is going to be a great class to do
00:29any point in the day that you need a little bit of refresh especially if you're sitting at a desk
00:33for a long time so let's start off by finding a comfortable seated position. If you have a yoga mat
00:40at home that would be great but you don't even need a yoga mat for this one. So finding that
00:45easy cross-legged seated position. Good. Feeling length in the spine you can lift the crown of the head toward
00:52the split so there's space in the torso. This will give us an even steady flow of the breath.
00:58Go ahead and shrug your shoulders up toward your ears. Take a big breath in. Exhale. Roll the shoulders down
01:04the back. Let's do that two more times. Inhale. Squeeze the shoulders up. Exhale. Roll the down the back. Good.
01:13Let's do one more. Inhale. Exhale. Audible through the mouth.
01:19Your palms can rest lightly in your lap. Keep in the integrity of this meditation posture and we'll start off
01:26with some gentle head rolls. Tucking the chin in toward your chest. Slowly roll the head in one direction.
01:34So we don't want to be moving the torso at all here. We're letting the crown of the head in
01:39the way. Imagine like you're moving through a thick honey-like substance in the air. So there's some resistance. We're
01:48not swinging the head around.
01:50Maybe get rid of some of those crunchy feelings in the back of the shoulders.
01:54The next time your chin is in toward your chest, just pause for a moment. Breathing space into the back
01:59of the neck.
02:00On your next inhale, we can reverse the roll. The opposite direction.
02:04Your eyes can be open or closed here.
02:07And you're breathing normally. Keeping that tall posture.
02:11Starting to relieve some tension from the neck and the top of your shoulders.
02:20And bringing the head back, back to the top of the shoulders. Reach the arms up. Pressing the palms together
02:26overhead. Look up at your fingertips.
02:29Really stretching the sides of the body. On your exhale, twist open to the right. Bring your right fingertips behind
02:35the sit bow and your left palm outside of the right thigh.
02:39Inhaling. Imagine like a string attached to the crown of your head. Gently tugging it up. Exhale, twist from your
02:45belly. So we're moving the spine in each direction.
02:48Maybe your gaze goes over your right shoulder. One more deep breath in. Exhale, twist a little bit deeper.
02:56Inhale, come back through center. Reach your palms out. Stretch up. Look up.
03:01Exhale, twist open to the left. Left fingertips behind the sit bones. Right palm outside of the left thigh.
03:07We'll do those three rounds of breath here. So in yoga, we're always linking breath to movement.
03:12So you want to think about finding space in the body on each inhale.
03:17And each exhale is when we soften and move into the posture a little bit deeper.
03:21The gaze can be over your left shoulder.
03:24Keeping a soft expression on the face as well.
03:27Oftentimes when we're focusing, we curl the eyebrows. You can lift at the corners of the lips.
03:32Inhale, come back to center. Exhale, bringing your hands through a prayer card space.
03:37Arms back to your side. Good.
03:40Let's find our way into child's pose.
03:44Balasana.
03:45You bring your big toes together to touch with your knees about as wide as the mat.
03:49Or a little bit wider than hip width distance.
03:52You're not using a mat.
03:53Extend your arms forward. Reach your fingertips forward.
03:57Pressing your sit bones toward your heels.
03:59And then you can drop the forehead to the mat.
04:01Maybe rubbing a little bit side to side.
04:07Taking two breaths here.
04:09It's a really nice grounding posture.
04:15Awesome.
04:16Inhale, lift your chin.
04:17Keeping your chest low to the earth.
04:19Remember, we're going to start to crawl the fingertips over to the left side.
04:23As far as you can go, go to the left.
04:24Placing the left hand flat down.
04:26Right hand on top.
04:27Take a big breath into your right rib cage.
04:31Exhale, relax your forehead in between the arms.
04:35Inhale, feel the whole right side of your body stretching, lengthening.
04:39And exhale, press your right sit bone toward heels.
04:43One more deep breath in.
04:46Exhale, surrendering into this posture.
04:49Well, lift the chin.
04:51Keeping your heart low to the earth.
04:52We're going to crawl the fingertips through center and then over to the right side.
04:56Right palm flat down.
04:58Placing the left palm on top.
04:59Take an inhale into the left flank here.
05:03Exhale, soften and release down.
05:06So let this be an active stretch.
05:08We're reaching with the fingertips to the right.
05:10We're pressing down left sit bone toward the heel.
05:14One more deep breath in through the nose.
05:17Exhale, bring the nostrils around.
05:18So we're stopping through the nose.
05:21Nice.
05:22We've done.
05:22Come back through center.
05:24Bring your palms underneath your shoulders.
05:26Lift up to hands and knees, tabletop position.
05:29Bringing the knees underneath your hips.
05:31Spreading all ten fingers wide.
05:33Even pressing the knuckles into the mat so you find a space behind the shoulder blades.
05:39Good.
05:41And you can activate a breath work technique called unjati.
05:45Inhaling through your nostrils and exhaling through the nostrils.
05:50Drawing the belly button slightly up and in.
05:52This helps to create heat in the body.
05:54We don't even have to move that fast when we're using that type of breath.
05:58On your breath in, tuck your toes.
06:00Drop the belly.
06:01Lift your hips.
06:02Lift your gaze.
06:03Shoulders down the back.
06:06On an exhale.
06:07Bring the tops of the feet down.
06:09Round the back like a cat.
06:11Slightly tucking the chin in.
06:14Good.
06:14Inhale.
06:15Undulating the spine.
06:16Arching the back.
06:18Cow pose.
06:20Exhale.
06:21Moving into cat pose.
06:24Spin.
06:25Go ahead and go at your own pace when you wish to close the eyes if you like.
06:29Adding in any intuitive movements.
06:32Maybe swaying the hips from side to side.
06:35Or circling up the head.
06:37Even moving in this finger eight type serpentine movement.
06:41Whatever feels good in your body.
06:46Do this for the next three rounds of breath.
06:52Slowly it down.
06:54Having the benefit of the posture.
06:57It's full expression.
07:04Awesome.
07:05On your next breath in, come to meet you back in that neutral spine tabletop position.
07:10Ground through your right palm.
07:12On a breath and reach the left arm up.
07:15Look up at your left fingertips.
07:18Exhale.
07:19Thread left arm through the right.
07:21Threading the needle.
07:23You press firmly into your right palm.
07:27And we got a nice stretch behind the shoulder blades.
07:30Mid back area.
07:31If it feels okay for you, if it feels okay for you, you can reach the right arm forward and
07:35look underneath the right arm.
07:36Stay here for three, two, one.
07:42If you have a nice stretch behind the right arm.
07:44If you have an arm, you can reach the right palm.
07:44You're standing there.
07:44Bring the right palm on the side of the face.
07:46Inhale.
07:47Sweep the left arm up.
07:48Look up.
07:49Exhale.
07:50Left palm down.
07:50Awesome.
07:52Rounding through all four corners of the left palm down.
07:55Inhale.
07:56Sweep the right arm up.
07:57Look up at your right pedal now.
08:00Exhale.
08:00Following the right fingertips.
08:02Threading needle.
08:03Opposite side.
08:03So your right side head is very gently on the back.
08:07Press firmly into the left palm.
08:09So this left elbow is pointing straight up towards the ceiling.
08:13And if you add it on, you can reach left fingertips forward.
08:16Take a little look underneath the left arm.
08:19For three.
08:22Two.
08:26And one.
08:27Nicely done.
08:28Left palm comes beside the face.
08:29Inhale.
08:31Sweeps the right arm up.
08:32Exhale.
08:33Right palm down.
08:35Come to sit on your heels in hero's pose.
08:38Bringing the knees close to one another.
08:41And just take a moment to reconnect your breath here.
08:46It doesn't take very long to shift our perspective.
08:50Shift our mindset with these meditative movements.
08:54You can drop down onto one hip and extend both legs long in front of you.
08:58And we're going for staff boats.
08:59Maybe lifting the flesh from underneath your seat so both sit bones are nice and rooted into here.
09:05And flex your feet strongly.
09:08If your hamstrings are feeling quite tight, go ahead and bring a bend into your knees.
09:14We're going to find the forward fold here.
09:17We don't have to go far.
09:18We don't have to go that far.
09:19So find length on the breath in.
09:22Reach in the arms up.
09:24And on exhale, hinge forward.
09:26Imagine like you're folding over a seatbelt you're wearing.
09:30Reaching for your shins, your feet, or finding a yoga toe lock with your peace fingers on your big toe.
09:37Each inhale lengthen the spine.
09:40And each exhale think about hinging forward.
09:43Maybe you start to press your heels forward, bringing the back to the knees toward the mat.
09:48Inhale lengthen.
09:50Heels reaching forward as your seat bones reach back.
09:53And then crown the head reaching toward the feet, tailbone reaching back.
09:57So we're stretching out the entire backside of the body.
10:01We're actually lengthening here.
10:04Now you can round to the back and you can relax the forehead toward the left.
10:11And then the next three to five breaths here.
10:14Maybe closing the eyes.
10:18If you feel the body tensing up, try to focus more on your exhales.
10:22Lengthening the exhales.
10:24Even letting out that bottom side of the mouth.
10:34One more deep breath in.
10:37Long breath out.
10:40Amazing.
10:42Use your fingertips to draw your shoulders back over your hips.
10:46Bend the knees, bring the soles of the feet onto the mat.
10:49Walk your palms behind you.
10:51Fingertips facing toward your body.
10:54Squeeze behind the shoulder legs.
10:56We're going to use a lift up to a reverse tabletop.
10:59Pressing into the soles of the feet and the hands.
11:02Lifting the hips high.
11:04Trying to keep the toes pointing forward.
11:07Good.
11:08And try to relax the glutes here.
11:11Maybe pressing the knees forward.
11:12And if it's okay, and okay, comfortable for the neck, you can let the head drop back.
11:17Opening up in front of the throat.
11:18Stay here for three.
11:20We should have not holding breath.
11:23Two.
11:25One.
11:26Nice.
11:26Tuck your chin all the way.
11:28Bend your elbows and slowly bring the seat back to the floor.
11:33All right.
11:34Couple more.
11:35And then we get to go all the way down on the mat.
11:37Bring your left knee into your chest.
11:41Into flexion.
11:42Bring up the left foot.
11:43Bring it outside of the right thigh.
11:45You want to keep the right foot flexed so this right leg stays extended on the mat.
11:51Walk your left palm behind the sit bones.
11:54Try to get the heel of the palm as close to the sit bones as possible so it acts like
11:59a kickstand creating length in the spine.
12:01Just like we did in those seated postures like the game.
12:06Reach the right arm up.
12:07Lengthen.
12:08Inhale.
12:09Exhale.
12:10Gentle twist to the left.
12:12You can hug your left knee in.
12:15We'll be here for five breaths.
12:19Keeping right foot flexed.
12:20Inhale.
12:21Exhale.
12:22Twisting from the belly.
12:23Maybe getting a little bit deeper now that the body is warmed up.
12:27Looking behind you.
12:30So these twists are really great for massaging organs.
12:35Really good for relieving tension in the lower back.
12:46Beautiful.
12:48Slowly unravel.
12:49You can find a counter twist to the other side.
12:51Very gentle.
12:53And come back to center.
12:55Extend the left leg down the mat.
12:57And we'll do that on the other side.
12:59Bring your right knee to flexion.
13:01Drawing it close into your seat.
13:03The right foot.
13:04Place it outside of the left thigh.
13:06Keeping the left foot flexed so the leg stays.
13:10Move it on the mat.
13:11And let's walk the right palm behind the sit bones.
13:14Finding that leg as you inhale.
13:16Reach the left arm up.
13:18Exhale.
13:19Let the twist happen from your belly.
13:21And then hug the right knee in.
13:24Five rounds of breath here.
13:27Lengthening on the inhale.
13:29And exhale.
13:30And see if you can twist a little bit deeper.
13:34I know the breathing can be a bit constricted with these deep twists.
13:38So breathe in a way that's comfortable for you.
13:40If the vijayi ended up through the nostrils,
13:42this isn't that great number.
13:45You can breathe out of the mouth.
13:46That's okay.
13:47See if you can look over the right shoulder.
13:49We have two more rounds of breath here.
13:57And slowly unravel.
14:00Finding a counter twist to the other side.
14:04Beautiful.
14:05And then come back.
14:07Center.
14:08Pick up the right foot.
14:09Extend the right leg down the mat.
14:11You can bring your hands to your side.
14:12Just kind of wiggle the legs around.
14:14Circle up the ankles.
14:16Squeeze your toes and release them.
14:20Nice.
14:20Then the knee.
14:21Bring the soles of the feet down onto the mat.
14:23You can scoot your hips toward your heels.
14:26Extend your arms long in front of you.
14:28Hollow way to the belly.
14:30We're going to roll down for a count of five.
14:33And with control.
14:34Four.
14:36Three.
14:38Two.
14:40One.
14:42Awesome work.
14:43Gather your knees to your chest.
14:45Keep yourself a big hug.
14:46You can rock from side to side to massage out your lower back.
14:51Maybe keeping your hands on top of the knees.
14:54You can stir your knees in large direction.
14:56Stirring the top.
14:59Reverse.
14:59So we get a little bit of a self-massage on the tops of the hips and the glutes as
15:04well.
15:06Bring the soles of the feet back down onto the mat.
15:13And then extend your arms down.
15:16Alongside your body.
15:17Palms facing down.
15:20You can clasp the hands behind to the right thigh.
15:24And then kick down through the right heel.
15:26Coming back up to a seated position.
15:29Taking a moment to close the eyes down.
15:33And just notice if we feel any differently than we did at the beginning of practice.
15:39It doesn't take very long to find that shift.
15:43Find more space in the body.
15:48Shift the mindset and give us this fresh perspective to bring with us into the rest of the day.
15:57Thank yourself for showing up to the mat.
16:00That can be the most challenging part sometimes.
16:06Let's bring the palms together at heart space.
16:09Pressing your thumbs into your sternum.
16:11Letting a gentle bow of the chin go into your hands.
16:16Honoring yourself in this practice.
16:18You can place the palms into your lap.
16:20Lift the chin.
16:21Flutter the eyes open.
16:23Thank you so much for joining me in this intro to yoga with a little bit of stretching.
16:27I hope that you enjoyed it.
16:29I hope your body was amazing.
16:31And thank yourself for showing up to practice.
16:33I hope to see you again on Beach Wet soon.
16:35Bye everyone.
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