Name: Yoga For Complete Beginners - 20 Minute Home Yoga Workout!
Uploaded: 2014-06-16T06:16:37.000Z
Duration: 23 min 45 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

Hey everyone. Welcome to Yoga with Adriene. I am Adriene, and I am super-excited because

today we have a sequence for the complete beginner. If you're new to yoga or you've

been curious about yoga practice and all its wonderful beautiful benefits, this is a great

sequence for you. You don't need any blocks, you don't need any blankets;

all you need is your body and an open mind. If you have a mat that's great, but otherwise,

open mind, open heart. Let's get started.

OK, my friends and my new friends, we're going to begin in a cross-legged position we call

this Sukhasana, or the easy pose, the pose of ease. Take a second here to check in with

the breath by maybe looping the shoulders a couple times forward, up, and back. Inhale

looping forward, exhale grounding down and back. Just finding a little

organic movement, and then maybe checking in with the neck by maybe just moving one

ear over one shoulder. Then we'll go forward into chest, shaking the head, yes and no.

Coming back to center, we'll bring the head over the heart, the heart over the pelvis.

Take a second to maybe close your eyes or soften the gaze so you can maybe go inward

a little bit as we find alignment; head over heart, heart over pelvis. We life the sternum,

lift the chest, and then again, ground down through the elbows on the exhale.

Find a nice space between the ears and the shoulders. We just come into the moment with

a little integrity, whatever that means to you. For me, it means body awareness, mind

awareness, noticing where my thoughts are, and coming back to that

body awareness. See if you can begin to deepen your breath; nice, long inhale in and a nice,

long, juicy exhale out. Keep that going; nice, long inhalation and a nice, long, extended

Draw your palms together at the heart, take a deep breath in. Each time we come here,

this is a great little beginners' tip: Each time we come to this mudra, we call it Anjali

Mudra, you can think about lifting your sternum or your heart up to your chest. Often when

we get a little bit tired, and we will in our practice, we can have this little

reminder to loop the shoulders and lift the sternum to the thumbs each time we come to

this hands-at-the-heart or this prayer position, Anjali Mudra. Practice that now. Inhale, lift

your sternum up to your thumbs, draw your lower belly or your navel in to meet your

spine. Again, we're just coming into this active

body but with this sense of ease. This is going to be a wonderful tool for beginning

a yoga practice; just finding the balance between active body, strength, engaging qualities,

and then also a softness, an ease, a lightness, a calmness, if you will. Finding a place where

those two can dance and be together is what our yoga is all about.

Interlace the fingertips, follow your breath. As you inhale, press the palms forward, up,

and back. Nice and easy as we climb up the side body, climb up the spine. On your next

exhale, release the fingertips down. Nothing fancy, just checking with the body, checking

with the breath. Inhale again. Forward, up, and back. On your

exhale fingertips release with elegance, with ease; opening the shoulders, opening the chest,

checking with the side body. One more as we ground down through the top to the thighs.

Take your right palm to your left knee, sit up nice and tall. Send your left fingertips

behind the tailbone. As you inhale, lift up, lift your heart, exhale journey towards the

left. Find a gentle twist. Navel draws in towards the spine, and we remember that we

come to the mat to have an experience in our body. Don't crank yourself into the posture.

Have the experience of gently moving into the twist,

maybe closing the eyes for one last breath. We gently release back to center and take

it to the other side; left palm to right knee, sit up nice and tall. This time I'm going

to turn to the side so that you can see my spine. The tendency is going to be

to round forward. We spend a lot of time here all the time, so no worries. In time, we're

going to begin to lengthen tailbone down, lower back becomes nice and long, heart lifts,

shoulder blades ground down, and we find our twist.

What I'm trying to say is don't sacrifice this lift in the heart and this length in

the spine for a deeper twist. This is wrong y'all; it's just wrong. Find what feels right,

what feels good. It might mean that you don't go all the way far back at first. We keep

a nice mindful twist, using that exhale to journey a little deeper, even if it's just

energetically, and then gently releasing back to center.

Take a second one more time to interlace the fingertips with the heart. Inhale, palms reach

forward, up, and back. Long puppy belly we stretch; lift it up high, and then exhale,

release fingertips to the mat. Side body stretch nice and easy, keep grounding through the

legs. The legs aren't just limp, they're nice and active; tops of

Plant your left palm or left fingertips, beginner yogi's choice. Press into the palms or the

fingertips, and then send the right fingertips up, think up, up, up, up, and then go over.

Careful not to just go over trying to mimic an asana that you've maybe seen before; have

an experience. Inhale, reach it up, keep this lift in the heart,

and then exhale, side body stretch. Here, we're not going to hold, but we're going to

set the tone for our yoga practice and our yoga journey by finding a little self-expression,

finding a little movement. You might sway up and down, front and back, you might close

your eyes, you might stretch your mouth, you might wiggle the fingertips. Draw the shoulders

away from the ears, take a deep breath in, and exhale swiftly through center and to the

other side, creating space in the body, connecting to the breath. Remember, there's no right

or wrong. It's great, just takes the edge off. We're going to learn some basics,

we're going to focus on alignment, but really it's about that self- expression. Find a moment

or two to find a little movement, and then swiftly we come back to center.

We're going to take the palms and dive forwards onto all fours. I'm going to align wrists

underneath the shoulders and knees directly underneath the hip points. I'm pressing into

the tops of my feet; toes are pointing straight back and my palms are spread super-duper-wide,

spreading the palms like starfish. The most important thing I

can teach you at this moment is to connect with this upper current of energy, whatever

this means to you, and that means not collapsing into the bones, but pressing up and out of

the earth. That means connecting to every part of the foundation, all parts

of the body that's pressing into the mat, and then remembering the find that integrity;

head in the heart, heart over the pelvis, but maybe creating a nice tabletop position.

We're not sitting up straight anymore, we've moved our center of gravity, but I can still

work with that alignment: Head, heart, and pelvis in line.

Notice how I'm drawing my shoulders away from the ears and I'm remembering that my head,

this neck, is an extension of the spine. I'm not hanging out here, I'm not crunching here,

but I'm going ahead and taking the gaze down for now and finding a nice, long, beautiful

neck. You might feel a little bit of pressure in the arms and the wrist.

Keep pressing up and out of the palms so that we can begin to build strength

rather than collapse into the bones. From here, one more breath. I'm going

On your next inhale, loop the shoulders, drop the belly, tailbone tilt up

towards the sky as I look forward. A little cat-cow; long neck. Take your

time, no rush. On the exhale, I start at my tailbone, I travel up the

spine, walking up the spine until the crown of the head is the last thing

to release. Take a breath cycle, in and out, letting the weight of the head

go. Navel's drawing up towards the spine. I'm pressing into the tops of the

feet, I'm pressing up and out of the palms. Deep breath in, inhale, looping

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Yoga For Complete Beginners - 20 Minute Home Yoga Workout!

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